08/30/2026
7 dinners. ONE hour of Sunday prep. Real food. High protein. And we’re keeping the grocery bill reasonable. 🙌
Here’s this week’s meal plan!
The goal is simple: prep the annoying stuff once, use the same ingredients in different ways, and have dinner take about 15–20 minutes to finish each night.
And because this is how we cook around here, we’re making our sauces and dressings from scratch—not buying a different bottle of something for every meal. 😂
🍋 SUNDAY — Garlic-Herb Chicken, Sweet Potatoes & Asparagus
Season chicken with olive oil, fresh garlic, lemon, oregano, salt and pepper. Roast and serve with the prepped sweet potatoes and asparagus.
🥗 MONDAY — Chicken, Egg, Avocado & Pecan Chopped Salad
Romaine + chicken + hard-boiled egg + bell pepper + cucumber + avocado + toasted pecans. Serve with sourdough and homemade dressing made from Greek yogurt, lemon, garlic, herbs, salt and pepper.
🌶️ TUESDAY — Chicken Fajita Sweet-Potato Bowls
Sauté chicken, peppers and onions with cumin, paprika, garlic, lime, salt and pepper. Serve over roasted sweet potatoes with avocado and homemade lime-Greek-yogurt crema.
🍝 WEDNESDAY — Creamy Garlic-Parmesan Chicken Pasta & Asparagus
Cook pasta and sauté chicken and asparagus with garlic. Remove from direct heat and stir in Greek yogurt, freshly grated Parmesan, a splash of pasta water, salt and pepper for a quick creamy sauce.
🍳 THURSDAY — Steak, Egg & Sweet-Potato Hash
Crisp the prepped sweet potatoes, peppers and onions in a skillet. Add seared steak and top with fried eggs. Simple and SO good.
🍅 FRIDAY — Chicken Parmesan Sourdough Melts + Salad
Make a quick tomato sauce with tomatoes, onion, garlic, olive oil, basil and oregano. Top sourdough with cooked chicken, tomato sauce, mozzarella and Parmesan and broil until bubbly. Serve with a big salad.
🥑 SATURDAY — Loaded Chicken & Sweet-Potato Sheet-Pan Dinner
Roast chicken, sweet potatoes, peppers and onions with garlic and spices. Finish with avocado and homemade garlic-Greek-yogurt sauce.
THE ONE-HOUR SUNDAY PREP:
Cube and roast the sweet potatoes. Slice peppers and onions. Trim asparagus. Hard-boil eggs. Wash and chop salad vegetables. Portion the chicken. Toast pecans. Make the Greek-yogurt sauce base and fresh tomato sauce.
That’s it.
Later-week meat gets portioned and frozen rather than sitting cooked in the refrigerator all week. Pull it into the refrigerator the night before you need it.
GROCERY LIST:
🍗 6–7 lb chicken
🥩 1–1½ lb steak
🥚 18 eggs
🥣 32 oz plain Greek yogurt
🧀 Parmesan + mozzarella
🍠 5 lb sweet potatoes
🌱 2 bunches asparagus
🫑 5–6 bell peppers
🧅 3–4 onions
🥬 2 heads romaine
🥒 2 cucumbers
🥑 3 avocados
🍋 2 lemons + 2 limes
🧄 Garlic
🍅 Tomatoes
🥖 Sourdough
🍝 ½ lb pasta
🌰 Pecans
🫒 Olive oil + vinegar
🌿 Oregano, basil, cumin, paprika, garlic powder, salt & pepper
Most dinners should come in around 40–55g of protein per adult serving, depending on your portions.
The trick isn’t making seven completely different meals with seven grocery lists.
It’s buying simple ingredients and making them work harder.
Less waste. Lower grocery bill. Real food. And no standing in front of the refrigerator at 5:30 PM wondering what the hell we’re eating. 😂
Prep once. Eat well all week. ❤️
Save this one for next week’s grocery trip!
