I have had many requests for menu plans and shopping lists to go with my cookbook Prep-Ahead Meals from Scratch, so 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 chicken, rice, and white 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, but you can substitute your favorite type of rice or white beans.
Prep-Ahead Meal Plan Using Cubed Chicken, White Beans, and Rice:
Prep-Ahead Dinners Menu Plan:
Sunday – Mediterranean Beans and Rice (page 124) serve over a bed of greens
Monday – Asian Chicken Pasta Salad (page 19)
Tuesday – Honey Mustard Chicken Salad Wraps (page 33) and a fruit salad
Wednesday -Tuscan White Bean and Acorn Squash Soup (page 123) and a garden salad
Thursday – Mango Glazed Chicken and Vegetables (page 36) served over cooked rice
Friday – Chicken Marsala Pizza on a Yeast-Free Crust (page 16) and a salad with Italian Artichoke Hearts (page 157)
Saturday – Asian Chicken and Rice Soup (page 23) and a garden salad
Master Shopping List:
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.
- Mediterranean Beans and Rice (page 124)
- Asian Chicken Pasta Salad (page 19)
- Honey Mustard Chicken Salad Wraps (page 33)
- Tuscan White Bean and Acorn Squash Soup (page 123)
- Mango Glazed Chicken and Vegetables (page 36)
- Chicken Marsala Pizza on a Yeast-Free Crust (page 16) and Italian Artichoke Hearts (page 157)
- Asian Chicken and Rice Soup (page 23)
Cook 1 pound of White Northern Bean in a Pressure Cooker (30 minutes) or one of the methods on pages 114- 115.
Batch Broiled 6 pounds of boneless, skinless chicken breasts (15 – 20 minutes) or one of the methods on pages 12 – 13.
Batch bake 3 cups of Basmati Rice in the Oven (25 minutes) or one of the methods on pages 116 – 117.
Chop broccoli, onion, and acorn squash.
Slice carrots, mushrooms, and celery.
Make a large salad.
Make dressings used on salads.
Store the beans and rice in usable portions.
Cube the cooked chicken, then store in usable portions.
Store the chopped vegetables.
There will be an extra 2 cups of cubed chicken, 1 3/4 cups of beans, and maybe a cup or two of rice leftover from the batch cooking session. You can either freeze these leftover ingredients for future use or use them in easy lunches throughout the week.
Meal Prep Organization
You can use the printable batch cooking and meal prep guide below if you wish.
Store Batch Cooked and Prepped Ingredients:
I store the cooked chicken, rice, and beans for the first 3 – 4 days worth of meals in the refrigerator. I freeze the chicken, rice, and beans for the meals on days 5 – 7 in the freezer. I pull them out to thaw in the refrigerator the night before they are needed. If I forget, I can quickly thaw them in the microwave or by placing the container in a bowl of warm water.
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.