Meals In This Prep
Veggie Frittata Slice
Caprese Pasta
Greek Quinoa Bowl
Egg & Cheese Muffins
Stuffed Bell Peppers
Cheesy Rice & Veggie Bowl
5-Day Meal Plan
Day 1 — Monday
Breakfast: Veggie Frittata Slice
Lunch: Caprese Pasta
Dinner: Greek Quinoa Bowl
Day 2 — Tuesday
Breakfast: Egg & Cheese Muffins
Lunch: Stuffed Bell Peppers
Dinner: Caprese Pasta
Day 3 — Wednesday
Breakfast: Veggie Frittata Slice
Lunch: Greek Quinoa Bowl
Dinner: Cheesy Rice & Veggie Bowl
Day 4 — Thursday
Breakfast: Egg & Cheese Muffins
Lunch: Caprese Pasta
Dinner: Stuffed Bell Peppers
Day 5 — Friday
Breakfast: Veggie Frittata Slice
Lunch: Cheesy Rice & Veggie Bowl
Dinner: Greek Quinoa Bowl
Daily Nutrition (Approx.)
Calories
1800
Protein
75g
Carbs
220g
Fat
65g
Fiber
30g
Step-by-Step Instructions
- 1
Cook pasta, quinoa, and rice in parallel.
- 2
Caprese pasta: toss pasta with halved cherry tomatoes, mozzarella cubes, basil, olive oil, balsamic.
- 3
Frittata: sauté spinach, pour in 12 beaten eggs with feta, bake 375°F 25 min.
- 4
Stuffed peppers: halve peppers, fill with rice, tomatoes, cheese, bake 375°F 25 min.
- 5
Greek bowls: quinoa + tomatoes + cucumber + feta + olive oil + lemon.
- 6
Egg muffins: whisk 6 eggs with cheese and veggies, bake in muffin tin.
- 7
Portion across 15 containers.
Storage Tips
- Pasta keeps 4 days
- Frittata freezes well
- Stuffed peppers reheat in oven
Ingredients
- 1 lb penne pasta
- 18 eggs
- 12 oz mozzarella
- 6 oz feta
- 2 cups quinoa
- 6 bell peppers
- 2 pints cherry tomatoes
- 1 lb spinach
- 2 cups brown rice
- Fresh basil
- Olive oil, balsamic, garlic, Italian herbs
Equipment Needed
Pot
Sheet pan
Skillet
Meal prep containers
Shopping List
- Pasta 1 lb
- Eggs 18
- Mozzarella 12 oz
- Feta 6 oz
- Quinoa 2 cups
- Bell peppers 6
- Cherry tomatoes 2 pints
- Spinach 1 lb
- Brown rice 2 cups
- Basil fresh
