Here is a Printable Prep-Ahead Meal Plan Using Shredded Chicken.
The menu plan and shopping list go with my cookbook Prep-Ahead Meals from Scratch. I have pulled together some printables to make meal planning with my cookbook even easier.
When I create a menu plan, I like to choose 3 – 4 proteins that I can batch cook. Then I mix and match those batch cooked ingredients in delicious recipes. I prefer to alter the seasonings and vegetables to create a variety of flavorful meals instead of repeating the same recipe.
I used shredded chicken, rice, and 3 different types of beans as the base for this menu plan. I used chicken thighs, but you can use chicken breasts or even a whole chicken if you prefer. I used Basmati rice and cannellini beans, black beans, and garbanzo beans but you can substitute your favorite type of rice or beans.
Prep-Ahead Meal Plan Using Shredded Chicken, Beans, and Rice:
Sunday – White Bean and Chicken Ranch Tacos (page 30) with Southwest Rice Salad (page 131)
Monday – Skillet Mac & Cheese with Ham and Broccoli (page 50) with a garden salad
Tuesday – Buffalo Ranch Squash Boats (page 15) and Roasted Lemon-Dijon Broccoli (page 164)
Wednesday – 3 Bean Minestrone Soup (page 119) with a Garden Salad
Thursday – Chicken Alfredo Stuffed Shells with Broccoli (page 26) and Butter Tossed Brussels Sprouts (page 167)
Friday – Black Bean and Mushroom Enchiladas (page 120) with a Garden Salad
Saturday – White Bean and Ham Soup with Spinach (page 60) with a Garden Salad
Master Shopping List:
Print the master shopping list and then check the items that you need before heading to the store.
Printable Shopping Lists for Individual Recipes
If you want to mix and match some of the recipes from Prep-Ahead Meals from Scratch with some of your own recipes, you can print out the shopping lists for the individual recipes below.
- White Bean and Chicken Ranch Tacos (page 30) with Southwest Rice Salad (page 131)
- Skillet Mac & Cheese with Ham and Broccoli (page 50)
- Buffalo Ranch Squash Boats (page 15) and Roasted Lemon-Dijon Broccoli (page 164)
- 3 Bean Minestrone Soup (page 119)
- Chicken Alfredo Stuffed Shells with Broccoli (page 26) and Butter Tossed Brussels Sprouts (page 167)
- Black Bean and Mushroom Enchiladas (page 120)
- White Bean and Ham Soup with Spinach (page 60)
Before you start your meal prep session, check to see what items you already have on hand. You may already have enough cooked rice in the freezer or perhaps you already have cooked beans on hand. No need to do any more batch cooking than absolutely necessary.
- Start the chicken thighs in the slow cooker 3 hours before I plan to do the rest of my batch cooking.
- Start the garbanzo beans in the pressure cooker. After the garbanzo beans are cooked, cook the black beans. Then cook the white beans in the pressure. (I cook one batch after another in my electric pressure cooker).
- While the beans are cooking, chop and slice the vegetables.
- Batch bake the rice in the oven.
- Make a large garden salad to use as a side dish throughout the week.
- Make dressings to use on salads.
- Dice the ham.
- Grate the cheese.
- Let the beans and rice cool off, then store in usable portions. I store the beans in 1 3/4 cup portions and the rice in 2 cup portions.
- Shred the chicken and store in usable portions.
Meal Prep Organization
You can use the printable batch cooking and meal prep guide below if you wish.
Store Batch Cooked and Prepped Ingredients:
Store the cooked chicken, diced ham, rice, and beans for the first 3 – 4 days worth of meals in the refrigerator. I freeze the meats, rice, and beans for meals that will be made on days 5 – 7 and future meals I pull the frozen items out to thaw in the refrigerator the night before they are needed. If I forget, I can quickly thaw them in the microwave.
I usually store my batch cooked ingredients in Pyrex containers, but you can store them in sealable plastic bags if you wish.
Want to create your own menu plan using batch cooking? Read these tips for Creating a Weekly Meal Plan Using Batch Cooking.