Fuel Your Calm: Meal Prep That Saves Time & Energy

Written By Lauren Ahola
 

Structure creates freedom- start with your meals

 

Meal Prep = Less Stress

Weekly Meal Plan + Recipes + Grocery Guide

September is the perfect time to get back into routines—and meal prep is one of the best ways to feel grounded, save time, and set yourself up for success. Just 1–2 hours on a Sunday can completely change your week.

Think of it as self-care time—fueling yourself for everything else you juggle.

I’ll be real with you: I love eating healthy, but I don’t want to cook every single day. Meal prep saves me weekly. When life is busy, it keeps me from relying on takeout, overspending at the store, or scrambling at dinnertime. It doesn’t have to be complicated—just a little structure creates so much freedom. Keep reading below for a sample weekly meal plan, recipes and grocery list you can implement this week!


Protein smoothies for breakfast

Ground turkey bowl for lunch

Soups for dinner

Chia seed pudding for snack

 

Sample One Week Meal Plan

Monday

  • Breakfast: 2–3 eggs + ½ avocado + 1 slice gluten-free or sourdough toast

  • Lunch: Ground turkey quinoa veggie bowl

  • Dinner: Chicken + wild rice soup

  • Snack: ¼ cup almonds


Tuesday

  • Breakfast: Protein smoothie

  • Lunch: Ground turkey veggie rice bowl

  • Dinner: Salmon + green beans + sweet potatoes

  • Snack: Greek yogurt with berries


Wednesday

  • Breakfast: Chia seed pudding

  • Lunch: Leftover salmon salad

  • Dinner: Chicken + wild rice soup

  • Snack: Chomps stick + fruit


Thursday

  • Breakfast: Eggs + toast + fruit

  • Lunch: Ground turkey quinoa veggie bowl

  • Dinner: Steak + asparagus + roasted potatoes

  • Snack: 2 tbsp peanut butter + celery


Friday

  • Breakfast: Protein smoothie

  • Lunch: Leftover steak on salad

  • Dinner: Takeout night

  • Snack: 2 tbsp hummus + veggies

 

Recipes

Chicken + Wild Rice Soup (makes 6 servings)

👉 [See recipe HERE]



Ground Turkey Quinoa Veggie Bowls (4 servings)

  • 1 lb ground turkey

  • 1 cup quinoa (uncooked)

  • 2–3 cups veggies (zucchini, peppers, broccoli, or mix)

  • 1 tbsp olive or avocado oil

  • Seasonings: garlic powder, paprika, salt, pepper

  • Instructions

  1. Cook quinoa according to package.

  2. Sauté turkey with seasonings until cooked through.

  3. Roast or sauté veggies.

  4. Assemble bowls: ½ cup quinoa + 4 oz turkey + 1 cup veggies.


Protein Smoothie

  • 1 scoop protein powder (Truvani is my go-to brand)

  • 1 cup unsweetened almond/oat/coconut milk

  • ½ banana

  • 1 cup frozen berries

  • 1 tbsp chia seeds

  • 1 tbsp flax seeds

  • Handful spinach

    ***Blend until smooth.


Chia Seed Pudding

👉 [See recipe HERE]



 

Sunday Meal Prep Guide

  • Cook 2 proteins

    • Shred a rotisserie chicken (use the breasts for soup, save dark meat for other meals).

    • Brown ground turkey for lunch bowls.


  • Grains

    • Cook 2 cups rice or quinoa for bowls + sides.


  • Veggies

    • Wash + chop zucchini, peppers, broccoli, asparagus.

    • Store in containers for quick roasting or salads.


  • Breakfasts

    • Prep chia pudding.

    • Portion smoothie bags (fruit + greens) in freezer.
      Tip: frozen fruit makes smoothies creamy + lasts longer.


  • Snacks

    • Portion nuts, hummus + veggies, or Chomps sticks for grab-and-go.

Grocery List

Protein

  • 1 rotisserie chicken (organic, antibiotic-free if possible)

  • 1 lb ground turkey (organic)

  • 1 lb salmon (wild caught)

  • 1 lb steak (grass-fed, local if possible)

  • 1 dozen eggs (pasture-raised, local)

  • Greek yogurt (plain organic, or plant-based like Siggi’s/Kite Hill if dairy-free)

  • 2–3 Chomps sticks


Grains/Carbs

  • 1 cup wild rice

  • 2 cups quinoa

  • 1 loaf gluten-free or sourdough bread

    • GF favorite: Base Culture

    • Local favorites: Pain D’Avignon, Hearth Artisan (Plymouth, MA)

  • 4–6 potatoes or sweet potatoes


Veggies/Fruits

  • Soup base: onions, carrots, celery

  • Zucchini, peppers, broccoli, asparagus

  • Green beans

  • Large container spinach

  • Bananas (3–4)

  • Berries (fresh or frozen, 3–4 cups)

  • Apples or pears (3–4)

  • Celery sticks


Pantry/Staples

  • Olive oil + avocado oil

  • Garlic, thyme, paprika, cinnamon, vanilla extract

  • 1 bay leaf

  • 8 cups chicken broth

  • Chia seeds, flax seeds

  • Unsweetened almond or oat milk

  • Hummus, nut butter


Optional Add-Ons

  • Chia pudding toppings: nuts, fruit, granola

  • Smoothie extras: protein powder, cocoa, maca


Staples to Keep On Hand

  • Frozen turkey burgers (Applegate is my go-to)

  • Lentil, chickpea, or Jovial brown rice pasta

  • Rotisserie chicken (for quick nights)

  • Nut butter + rice cakes

  • Sparkling water + herbal teas

  • Frozen veggies (green beans, broccoli—steam in 5–8 min)

 

Summary

With this plan, you’ll spend just 1–2 hours prepping and then sail through the week with nourishing meals ready to go. Less stress, more energy, more freedom.

This is something I do (almost) every single week—it keeps me grounded, focused, and helps my days flow with ease.

Working 1:1, I love helping people create personalized meal plans that fit your family, your preferences, your time, and your unique needs. This is just a simple baseline plan to meet protein + fiber goals—but if you’d like a custom version, let’s connect!

👉 HERE is a weekly meal planning tool to organize your week—or print the above guide. I’m old school and will forever love handwriting my meal plans + grocery lists.

 
Lauren Ahola
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