Recipes

A Week of Meal Prep

by StudioLink Recipe.
February 26, 2026
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96% EBT-Friendly

Made by Marissa McNamara

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A full week of clean, macro‑friendly meals: everything prepped on Sunday so you can grab and go. Each recipe makes 5‑6 servings — perfect for a busy week.

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Ingredients:

0.5x
1x
2x
4x
 
Produce
  •   3 large sweet potatoes
  •   2 lbs brussels sprouts
  •   3 avocados
  •   1 1/4 cups berries
 
Protein & Dairy
  •   10 chicken breasts (boneless, skinless)
  •   2 lbs ground beef
  •   3 cups cottage cheese
  •   1 1/4 cups shredded cheddar cheese
  •   1 1/4 cups plain yogurt
  •   2 1/2 cups milk (any kind)
 
Pantry & Dry Goods
  •   1 tbsp garlic powder
  •   2 cups quinoa (dry)
  •   2/3 cup chia seeds
  •   3-4 tbsp olive oil
  •   2 tbsp all-purpose chicken seasoning
  •   2 tsp dried dill
  •   2 tsp hot sauce
  •   2 tsp hot sauce (to taste)
  •   salt (to taste)
  •   pepper (to taste)
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Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Prep Day – Do This First

  1. Rinse 2 cups dry quinoa and cook according to package (usually 2 cups water, simmer 15 min). Fluff and set aside.
  2. Preheat oven to 400°F. Cube sweet potatoes (skin on), toss with olive oil and garlic powder, spread on baking sheet. Bake 25–30 min.
  3. Halve Brussels sprouts, toss with oil and garlic powder, roast on separate sheet 20–25 min (until browned).
  4. Place 10 chicken breasts between plastic wrap and pound to even thickness. Season both sides with all‑purpose chicken seasoning. Pan‑fry or bake until cooked through. Let cool.
  5. In a large skillet, brown 2 lb ground beef with garlic powder; drain fat. Season with salt if desired.
  6. Once everything is cooked, portion according to daily recipes.

Breakfast – Overnight Berry Chia Breakfast

Overnight berry chia breakfast jars
Makes 5 jars

Directions

  1. In each of 5 mason jars, add 2 tbsp chia seeds (total 10 tbsp / ⅔ cup).
  2. Pour ½ cup milk into each jar (total 2½ cups). Stir, cover, and refrigerate overnight (or at least 4 hours).
  3. In the morning (or before storing), spoon ¼ cup plain yogurt into each jar (total 1¼ cups). Gently mix.
  4. Top with ¼ cup fresh or frozen berries per serving (total 1¼ cups) just before eating. Keep jars refrigerated.

Snack – Dill Chicken & Cottage Cheese Bowl

Dill chicken cottage cheese bowl
Makes 5 servings

Directions

  1. Using pre‑cooked chicken from prep day, shred 4 cups cooked chicken breast (about 5 breasts).
  2. In a blender or food processor, blend 3 cups cottage cheese until perfectly smooth.
  3. In a large bowl, combine shredded chicken, blended cottage cheese, 2 tsp dried dill, and hot sauce to taste (about 2 tsp). Mix well.
  4. Divide mixture evenly into 5 meal prep containers. Top each with ¼ cup shredded cheddar cheese (total 1¼ cups). Seal and refrigerate.

Lunch – Chicken & Roasted Brussels Quinoa Bowl

Chicken quinoa bowl with roasted Brussels sprouts
Makes 5 bowls

Directions

  1. Slice the remaining 5 cooked chicken breasts into strips.
  2. Into each of 5 containers, place a generous scoop of cooked quinoa (about 1 cup per serving, total 5 cups).
  3. Arrange sliced chicken alongside the quinoa. Add a portion of roasted Brussels sprouts (about 1 cup per bowl, total 5 cups). Cover and refrigerate.
  4. To serve, reheat or enjoy cold.

Dinner – Sweet Potato & Ground Beef Avocado Bowl

Sweet potato ground beef bowl with avocado
Makes 5 servings

Directions

  1. Place a generous portion of roasted sweet potatoes (about 1 cup per bowl, total 5 cups) into each container.
  2. Top with seasoned ground beef (about ¾ cup cooked per bowl, total approx 3¾ cups).
  3. Just before sealing, add ½ fresh avocado (sliced) to each bowl. (Add avocado day-of if you prefer it perfectly fresh.)
  4. Cover and store in fridge. Consume within 4 days; avocados may be added fresh each morning.

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