7-Day Meal Prep Plan: Full Week with Shopping List

This is a complete, executable meal prep plan for a 170-185lb active adult targeting maintenance or a slight lean bulk — approximately 2,200-2,400 calories and 180g+ protein per day. The structure uses two prep sessions per week (Sunday and Wednesday) and keeps food fresh while covering every meal, Monday through Sunday.

Adjust portions up or down based on your specific calorie target. The shopping list is sized for this exact plan — no waste, no gaps.

Scale this plan: If your target is different, multiply each macro number by the ratio. Example: targeting 2,700 calories instead of 2,200? Multiply each serving by 1.23. Easier: use bigger portion sizes across the board, same proportions.

Daily Macro Targets

Daily macro breakdown by meal
Meal / Food	Serving	Cal	Protein	Carbs	Fat
Breakfast	Daily	460	40g	50g	10g
Lunch	Daily	580	48g	60g	12g
Snack	Daily	280	24g	26g	8g
Dinner	Daily	620	50g	62g	14g
Evening Snack	Optional	260	22g	24g	8g
Daily Total	Approx.	2200	184g	222g	52g

Prep Session Schedule

Sunday Prep (2-2.5 hours)

Covers Monday through Wednesday

Bake 2.5 lbs chicken breast (Mon/Tue/Fri)
Cook 4 cups jasmine rice
Roast 2 lbs broccoli + 2 sweet potatoes
Cook 1.5 lbs ground turkey (taco bowls)
Make 3 days of overnight oats
Assemble and portion 6-8 containers

Wednesday Prep (1-1.5 hours)

Covers Thursday through Saturday

Bake salmon (1.5 lbs)
Cook 1 lb ground beef
Prep shrimp stir-fry
Cook 3 cups brown rice
Roast Brussels sprouts + peppers
Make 3 days of overnight oats

The Full 7-Day Meal Plan

Monday

Breakfast Overnight oats (1 cup rolled oats + 1 scoop protein + 1 cup Greek yogurt + berries) — 460 cal / 40g P

Lunch Teriyaki chicken bowl (7 oz chicken + 1.5 cup jasmine rice + broccoli + teriyaki sauce) — 560 cal / 48g P

Snack Greek yogurt (1.5 cup plain) + 1 tbsp honey + 1 oz almonds — 320 cal / 22g P

Dinner Ground turkey taco bowl (6 oz turkey + 1 cup brown rice + black beans + salsa) — 580 cal / 46g P

Tuesday

Breakfast Overnight oats (same as Monday) — 460 cal / 40g P

Lunch Teriyaki chicken bowl (leftover from Sunday prep) — 560 cal / 48g P

Snack Cottage cheese (1.5 cup) + mixed berries — 260 cal / 30g P

Dinner Baked salmon (5 oz) + roasted sweet potato + asparagus — 480 cal / 40g P

Wednesday

Breakfast 4 scrambled eggs + 2 oz turkey sausage + 2 slices Ezekiel toast — 480 cal / 38g P

Lunch Ground turkey taco bowl (leftover) — 580 cal / 46g P

Snack String cheese (2) + apple + 1 oz beef jerky — 290 cal / 24g P

Dinner Shrimp stir-fry (5 oz shrimp) + 1.5 cup brown rice + mixed vegetables — 480 cal / 38g P

Thursday

Breakfast Protein oatmeal (1.5 cup rolled oats + 1 scoop protein powder + 1 banana, cooked) — 490 cal / 36g P

Lunch Salmon bowl (leftover Tuesday dinner, cold) — 480 cal / 40g P

Snack Greek yogurt + 1 scoop protein + blueberries — 320 cal / 48g P

Dinner BBQ chicken breast (7 oz) + large sweet potato + green beans — 520 cal / 50g P

Friday

Breakfast Overnight oats (batch made Wednesday) — 460 cal / 40g P

Lunch BBQ chicken bowl (leftover) + 1 cup rice + broccoli — 540 cal / 48g P

Snack Cottage cheese (1.5 cup) + pineapple chunks — 260 cal / 30g P

Dinner Lean ground beef (6 oz, 90/10) + zucchini noodles + marinara — 480 cal / 42g P

Saturday

Breakfast 3-egg omelet + 3 egg whites + peppers, onion, spinach + salsa — 390 cal / 38g P

Lunch Tuna salad (2 cans tuna + Greek yogurt mayo + celery) + brown rice cakes — 420 cal / 50g P

Snack Protein smoothie (1 scoop protein + 1 banana + 1 cup milk + 1 tbsp peanut butter) — 420 cal / 32g P

Dinner Chicken breast (8 oz, grilled fresh) + quinoa + roasted Brussels sprouts — 580 cal / 54g P

Sunday

Breakfast Protein pancakes (2 scoops protein powder + 2 eggs + 1/2 cup oats) + berries — 500 cal / 44g P

Lunch Leftover chicken + rice + whatever vegetables remain — 520 cal / 46g P

Snack Greek yogurt parfait + granola + berries — 360 cal / 24g P

Dinner Free meal — go out or enjoy a home-cooked favorite. Stay within 200 calories of target.

Track your whole week with PlateLens

Log your whole week in seconds with PlateLens. After your Sunday prep session, photograph each container type once — PlateLens remembers the meal and logs it in one tap all week. Serious meal preppers don't manually enter macros.

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Complete Shopping List

Buy all of this before Sunday's prep session. Estimated total: $95-120 depending on your local grocery prices and whether you buy proteins at a warehouse store.

Proteins

✓ 3.5 lbs chicken breast
✓ 2 lbs ground turkey (93% lean)
✓ 1 lb lean ground beef (90/10)
✓ 1.5 lbs salmon fillet
✓ 0.75 lb shrimp (frozen, peeled)
✓ 4 cans tuna in water
✓ 18 eggs
✓ 4 cups (32 oz) Greek yogurt (plain, 0%)
✓ 2 lbs cottage cheese (1% or 2%)
✓ 2 oz beef jerky
✓ 2 oz turkey sausage
✓ 4 string cheese sticks

Carbs & Grains

✓ 5 lbs jasmine or white rice
✓ 1 bag (42 oz) rolled oats
✓ 1 bag (32 oz) brown rice
✓ 2 large sweet potatoes
✓ 2 medium sweet potatoes
✓ 1 pack Ezekiel bread
✓ 4 brown rice cakes
✓ 1 cup quinoa
✓ 1 can (15 oz) black beans
✓ 1 bag frozen mixed vegetables

Vegetables & Fruit

✓ 2 heads broccoli (or 2 lbs frozen)
✓ 1 lb asparagus
✓ 2 medium zucchini
✓ 1 lb Brussels sprouts
✓ 2 bell peppers (mixed colors)
✓ 1 bag fresh spinach
✓ 1 bunch green beans
✓ 3 bananas
✓ 2 cups blueberries (fresh or frozen)
✓ 1 cup mixed berries
✓ 1 apple
✓ 1 cup pineapple chunks

Fats & Condiments

✓ 1 bottle teriyaki sauce (low sodium)
✓ 1 jar salsa
✓ 1 can olive oil cooking spray
✓ 1 small bottle olive oil
✓ 1 tbsp honey
✓ 2 oz almonds
✓ 1 oz walnuts
✓ 1 small jar natural peanut butter
✓ Marinara sauce (1 jar)

Supplements & Extras

✓ 2-3 scoops protein powder (whey or blend)
✓ Spice rack: garlic powder, onion powder, paprika, cumin, Italian seasoning, salt, pepper

Modifying This Plan for Different Goals

Fat Loss (Target: 1,700-1,900 cal)

Reduce rice portions by 30-40% at lunch and dinner. Replace full-fat dairy with 0% options. Add extra non-starchy vegetables to maintain volume. Keep protein identical. Skip the Saturday protein smoothie or sub it for a plain Greek yogurt.

Muscle Gain (Target: 2,800-3,200 cal)

Add 1 tbsp olive oil to lunch and dinner containers. Increase rice portions by 40-50%. Add a second banana or a handful of nuts to snacks. Include a pre-bed casein source (cottage cheese or a shake). Consider adding a post-workout shake on training days.

Making It Work Without Getting Bored

Food fatigue is real — if you eat the exact same meals every single day, you'll eventually stop prepping. The fix is rotating your sauce profiles without changing your structure. Same chicken + rice + broccoli base, different seasoning each week:

Week 1: Teriyaki (low sodium soy + garlic + ginger)
Week 2: Garlic herb (olive oil + garlic powder + herbs + lemon)
Week 3: Mexican (cumin + chili powder + lime)
Week 4: Curry (turmeric + cumin + coconut aminos)

Four distinct flavor profiles on the exact same macro structure. No extra shopping, no different cooking process, infinite variety perception.

Need More Container Storage Info?

The right containers make a significant difference in food freshness and portion accuracy.

Meal Prep Containers Guide