LettuceBeReal

Meal prep doesn’t need to be complicated or overwhelming, it can be simple, balanced, and even fun. Each week on this blog, I’ll share three meal prep recipes: one breakfast, one lunch, and one dinner. These recipes are designed to:

• Save time during busy weeks
• Keep meals interesting and flavorful
• Make healthy eating less stressful
• Give you a clear grocery list so you can shop once and prep with confidence

Jump To Recipes and Grocery List:

1. Breakfast- Protein Muffins
2. Lunch- Beef Burritos
3. Dinner-Butter Chicken
4. 🛒 Weekly Grocery List – Week 1 (Final Updated)

If you’re new here, welcome! This is the first post in my Weekly Meal Prep Series. Let’s jump right into Week 1.

Here’s Week 1’s lineup ⬇️

Breakfast- Protein Muffins

These protein-packed muffins are light, slightly sweet, and versatile. Perfect for grab-and-go mornings, they’re also customizable with mix-ins like blueberries, chocolate chips, or nuts.

Ingredients (makes ~12 muffins):

1 cup all-purpose flour (or almond flour for lower carbs)

1 cup vanilla or unflavored protein powder (whey or plant-based)

1 tsp baking powder

½ tsp baking soda

¼ tsp salt

2 large eggs

¾ cup Greek yogurt (plain or flavored works)

¼ cup honey or maple syrup (or sugar substitute if preferred)

¼ cup melted butter or coconut oil

½ cup milk (dairy or non-dairy)

1 tsp vanilla extract

Optional mix-ins: ½ cup blueberries, chocolate chips, or chopped nuts

Instructions:

1. Preheat oven to 350°F (175°C). Line or lightly grease a 12-cup muffin tin.
2. In a large bowl, whisk together flour, protein powder, baking powder, baking soda, and salt.
3. In a separate bowl, whisk eggs, yogurt, honey, melted butter, milk, and vanilla until smooth.
4. Combine wet and dry ingredients. Mix gently until just combined (don’t overmix).
5. Fold in optional mix-ins.
6. Divide batter evenly into muffin cups.
7. Bake 15–20 minutes, or until a toothpick inserted in the center comes out clean.
8. Let cool before removing from the tin.

💡 Meal Prep Tip: Store in the fridge up to 5 days, or freeze and thaw overnight for grab-and-go breakfasts. Really good in the morning if you pop them in the microwave make them nice and warm!

Nutrition (per muffin): ~120 calories | 8g protein | 18g carbs | 3g fat

Lunch- Beef Burritos

Hearty, filling, and endlessly customizable, these beef burritos are perfect for meal prep. They hold up well in the fridge or freezer, reheat quickly, and give you a balanced mix of protein, carbs, and fiber.

Ingredients (makes 6 burritos):

• 1 lb ground beef (or ground turkey)
• 1 cup black beans, rinsed and drained
• 1 cup cooked rice (white or brown)
• 1 cup shredded cheddar cheese
• 1 bell pepper, diced
• 1 small onion, diced
• 1 packet taco seasoning (or homemade)
• 6 large flour tortillas

Instructions:

1. Heat a skillet over medium-high. Cook beef with onion, pepper, and taco seasoning until browned.
2. Stir in black beans and rice. Cook 2–3 minutes.
3. Lay out tortillas, spoon filling in the center, top with cheese.
4. Roll tightly into burritos.
5. Wrap each in foil or plastic wrap for easy storage.

💡 Meal Prep Tip: These reheat well in the in a pan or air fryer. (preferably air fryer but if it is frozen make sure you lower the heat so you don’t burn your tortilla)

Nutrition (per burrito): ~420 calories | 28g protein | 40g carbs | 14g fat

Dinner-Butter Chicken

This comforting dish tastes like takeout but is simple enough for a weeknight meal. The creamy, spiced sauce pairs perfectly with fluffy basmati rice and it reheats beautifully for dinner all week long. I also want to make sure that people understand this is not a traditional butter chicken dish just a variation or a more simple version.

Ingredients (4 servings):

For the Marinade:

• 1 lb chicken breast or thighs, cut into chunks
• ½ cup Greek yogurt (plain, unsweetened)
• 1 tbsp fresh ginger, grated
• 2 cloves garlic, grated
• 1 tsp garam masala
• 1 tsp paprika
• 1 tsp turmeric
• ½ tsp salt
• Pepper

For the Sauce:

• 1 tbsp butter + 1 tbsp oil
• 1 small onion, diced
• 2–3 medium fresh tomatoes, finely chopped (or blended for smoother sauce)
• 2 tbsp tomato paste
• ½ cup heavy cream (or coconut milk)
• 1 tsp garam masala (extra for sauce)
• Salt & pepper to taste
• 2 cups cooked basmati rice

Marinate the Chicken

In a bowl, combine Greek yogurt, ginger, garlic, garam masala, paprika, turmeric, and salt.

Add chicken, mix until coated. Cover and refrigerate at least 30 min (ideally 2–4 hrs).

Cook the Chicken

Heat butter and oil in a skillet over medium-high.

Add chicken (shake off excess marinade). Cook until browned, 5–7 min. Remove and set aside.

Make the Sauce

In the same skillet, sauté onion until soft.

Add tomato paste, stir 1–2 minutes until fragrant.

Add chopped fresh tomatoes, cook until they break down into a thick sauce (about 8–10 min).

Finish the Dish

Stir in extra garam masala, then reduce heat.

Add cream (or coconut milk), return chicken to the pan, and simmer 10 min until thick and creamy.

Serve

Spoon butter chicken over rice.

💡 Meal Prep Tip: Divide into 4 or 5 containers glass preferable. Keeps in the fridge up to 4 days.

Nutrition (per serving w/ rice): ~500 calories | 33g protein | 43g carbs | 18g fat

🛒 Weekly Grocery List – Week 1 (Final Updated)

🥦 Produce

• 1 bell pepper (burritos)
• 2 small onions (burritos + butter chicken)
• 2 cloves garlic (burritos + marinade)
• 1 tbsp fresh ginger (marinade + sauce)
• 2–3 medium fresh tomatoes (butter chicken sauce)
• ½ cup blueberries (optional muffin mix-in)

🥩 Protein & Dairy

• 1 lb ground beef (or turkey)
• 1 lb chicken breast or thighs
• 1 ¼ cups Greek yogurt (¾ cup muffins + ½ cup marinade)
• 2 large eggs (muffins)
• ½ cup shredded cheddar cheese (burritos)
• ¼ cup butter (muffins + butter chicken)
• ½ cup heavy cream (or coconut milk for lighter)
• ½ cup milk (muffins)

🌾 Grains & Pantry

• 1 cup all-purpose flour (or almond flour for lower carb muffins)
• 1 cup protein powder (vanilla or unflavored, whey or plant-based)
• 6 flour tortillas (burritos)
• 3 cups rice (1 burritos, 2 butter chicken)
• 2 tbsp tomato paste (butter chicken sauce)
• 1 cup black beans (burritos)
• ¼ cup honey or maple syrup (muffins)
• 1 pack of chocolate chips (muffins)
• ¼ cup coconut oil (optional swap for butter in muffins)

🌿 Spices & Seasonings

• 1 packet taco seasoning (burritos)
• Baking powder, baking soda, salt (muffins)
• Cinnamon (muffins)
• Paprika (muffins + marinade)
• Turmeric (marinade)
• Garam masala (marinade + sauce)

Key Ingredients & Suggestions

Here are some of the items I recommend for this week’s meal prep — either because they’re essential for flavor or because they make storing and prepping food so much easier:

• Garam Masala → Essential for butter chicken’s marinade and sauce.
  • Frontier Organic Garam Masala (Amazon)
• Protein Powder → Used in the muffins. Choose a type that fits your lifestyle:
  • Orgain Organic Plant-Based Protein Powder – CVS
  • Whey-based → fluffier muffins, more traditional texture
  • Plant-based → dairy-free, still protein-packed
• Almond Flour (optional) → Swap for all-purpose flour in muffins for a gluten-free, lower-carb option.
  • Anthony’s Organic Almond Flour – Amazon
• Glass Meal Prep Containers → Especially for saucy meals like butter chicken. They keep food fresh, won’t stain, and are freezer/microwave safe.
  • Glass Meal Prep Containers (Amazon, the ones I use & love)
• Reusable Freezer Bags → Great for portioning muffins and burritos.
  • Reusable Freezer Bags – Amazon

Recap & Meal Prep Tips

Meal prep isn’t about perfection, it’s about making your week a little easier, a little healthier, and a lot more delicious. Here are a few quick storage and prep tips to help you get the most out of this week’s recipes:

• Storage matters → For saucy dishes like butter chicken, glass containers work best because they keep food fresher and won’t stain or hold odors.
• Cool before freezing → If you plan to freeze any of these meals, make sure they’re completely cooled before you pop them in the freezer. This prevents excess moisture and freezer burn.
• Freeze smart → The muffins, burritos, and butter chicken all freeze well. Wrap or store portions individually so you can grab only what you need.
• Reheat gently → For the butter chicken, reheat slowly on the stovetop or in the microwave with a splash of water or milk to keep the sauce creamy.

Make It Your Own

These recipes are just a starting point, feel free to switch things up based on what you like and what’s in your pantry:

• Protein Muffins → Swap vanilla protein for chocolate, or add fun mix-ins like nuts, dried fruit, or even shredded zucchini for extra veggies.
• Beef Burritos → Not a beef fan? Use chicken, tofu, or beans only. Add corn, jalapeños, or salsa to make it your own.
• Butter Chicken → Prefer extra heat? Add chili flakes or cayenne. Want lighter? Use coconut milk instead of cream.

Meal prep works best when it feels flexible, not forced — so play with flavors, have fun, and make these recipes fit your taste buds and lifestyle.