Why Meal Prep?

Meal prepping saves time, reduces food waste, and makes healthy eating more convenient. Preparing meals helps you stay on track with your nutrition goals while ensuring variety and balance.

Italian Meal Prep Overview

This meal prep plan includes a mix-and-match system to create weekly meals. Each meal contains a base, protein, vegetables, toppings, and a flavorful dressing.

Meal Plan Assumption: This meal prep plan is designed to provide lunch and dinner for one person for 5 days of the week, totaling 10 meals. This allows flexibility for other meals throughout the week. A high-quality protein shake with fruit can be a convenient and nutritious option for breakfast.

Core Meal Components:

• Base Options: Farro, whole wheat pasta, or quinoa.
• Protein Options: Grilled chicken, Italian-seasoned ground turkey, or baked salmon.
• Vegetables: Cherry tomatoes, spinach, zucchini, red bell peppers, and artichoke hearts.
• Toppings: Shredded Parmesan, fresh basil.
• Dressings: Lemon-garlic vinaigrette, balsamic vinaigrette.

Meal Prep Plan

Shopping List

Bases

• 1.5 cups farro, whole wheat pasta, or quinoa

Proteins

• 1 lb chicken breasts (yields approx. four servings, 4-5 oz cooked per serving)
• 1/2 lb ground turkey (yields approx. three servings, 4-5 oz cooked per serving)
• 3/4 lb salmon (yields approx. three servings, 4-5 oz cooked per serving)

Vegetables

• 2 large containers of spinach
• 1 pint cherry tomatoes
• 1 zucchini
• 1 red bell pepper
• 1 cup canned artichoke hearts

Toppings & Pantry Staples

• 1/2 cup shredded Parmesan
• 1/4 cup fresh basil
• 1/4 cup olive oil
• 1 lemon
• 3 tbsp balsamic vinegar
• 2 cloves garlic
• 1 tsp dried oregano
• Salt & pepper to taste

Meal Prep Instructions

Step 1: Prepare the Base

Cook farro, whole wheat pasta, or quinoa according to package instructions. Let cool before storing in meal containers. Divide into 10 portions.

Step 2: Cook the Protein

Chicken: Season with olive oil, lemon juice, garlic, oregano, salt, and pepper. Grill or bake at 375°F for 25 minutes. Let cool, then slice into four portions.

Ground Turkey: Cook in a pan over medium heat with olive oil, garlic, and oregano until browned. Divide into three portions.

Salmon: Drizzle with olive oil, lemon juice, and oregano. Bake at 375°F for 12-15 minutes. Divide into three portions.

Step 3: Chop Vegetables

Dice cherry tomatoes, zucchini, red bell pepper, and artichoke hearts. Store in airtight containers. Divide into 10 equal portions.

Step 4: Prepare Dressings

Lemon-Garlic Vinaigrette: Whisk together 2 tbsp olive oil, juice of 1 lemon, one minced garlic clove, 1/2 tsp oregano, salt, and pepper.

Balsamic Vinaigrette: Whisk together 2 tbsp balsamic vinegar, 2 tbsp olive oil, one minced garlic clove, salt, and pepper.

Step 5: Portion Out Ingredients

Divide all ingredients into separate containers to assemble fresh meals throughout the week.

Assembling Your Meals

Mix and match components to create a balanced daily meal. Use approximately:

• One serving of base (about 1 cup farro, pasta, or quinoa)
• One serving of protein (chicken, turkey, or salmon)
• 2 cups spinach
• 1/2 cup of vegetables (cherry tomatoes, zucchini, bell peppers, artichokes)
• 1 tbsp dressing (lemon-garlic vinaigrette or balsamic vinaigrette)
• 1 tbsp shredded Parmesan

Storage & Tips

• Use airtight containers to keep food fresh for up to 5 days.
• Store dressings separately to prevent sogginess.
• Reheat proteins as needed before assembling meals.

Final Thoughts

Italian meal prep brings bold flavors and fresh ingredients to your weekly meals. With a little preparation, you can enjoy healthy, homemade Italian-inspired dishes without spending time cooking every day. Stay tuned for the next installment in our meal prep series!