Power Hour Meal Prep Plan

The CNC Power Hour Meal Prep Plan is a collection the place I assist you get out and in of the kitchen in 1 hour or much less. I’ll present you the way I meal prep rapidly and effectively to arrange our household for wholesome consuming success. Every plan is completely different and can change from week-to-week. Feel free to customise components and recipes to suit your life-style and dietary preferences!

You don’t must spends HOURS within the kitchen to eat wholesome or prep an entire week of meals in someday. Sure, it appears to be like cool on Instagram, nevertheless it’s not reasonable for lots of us. I’m ALL about preserving it easy with meal prep!

My meal prep routine varies week to week relying on how a lot free time I’ve on Sundays. It’s by no means excellent, nevertheless it works for us! And I’ve discovered that even on weekends the place I solely have a small period of time, there’s nonetheless rather a lot I can accomplish. I maximize my time by utilizing recipes and components that require minimal prep and little-to-no hands-on cooking. And, after all, multi-tasking and prepping a bunch of issues directly. Say whats up to the Power Hour Meal Prep Plan!

Long story brief, I lastly obtained my act collectively and deliberate out my meal prep in a manner that YOU can comply with in your individual kitchen. It’s tremendous simple and reasonable! Hopefully, this rundown will assist you prep per week of breakfasts and lunches whereas supplying you with a jump-start on dinner so that you don’t have to begin from scratch each night time. I hope you like this Power Hour Meal Prep Plan and discover it useful!

Meals This Week




Meal Prep Overview

Time: 1 hour or much less!
Feeds: 2 adults + 1 youngster (5 years outdated)
Meals included: Sunday – Wednesday; Thursday and Friday are usually leftovers or a go-to pantry/freezer meal from under; Saturdays are sometimes dinner out

Grocery Shopping List

Below are the components I purchased or used for this meal prep plan. I additionally relied on staples and condiments already in my pantry and freezer, so remember to double-check the recipes to be sure you have all the components required.


  • Produce: celery (for celery juice), bananas, onion, lemon, parley, arugula, broccoli, cucumber, tomatoes, limes, crimson potatoes, pears, guacamole, blueberries
  • Meat: floor Italian sausage, rooster breast, sliced herb turkey breast
  • Dairy: yogurt smoothies, crumbled feta
  • Frozen: cauliflower rice, cauliflower gnocchi
  • Grocery: pita bread, jarred salsa, applesauce, jarred bruschetta, PB & J Bars, cheddar crackers, balsamic drizzle, jarred artichokes
  • Pantry: Rice desserts, peanut butter, Everything But the Bagel Seasoning

Some of the Meals I Ate (Leftovers)

Rice desserts with Teddie Peanut Butter and banana slices

Roasted salmon with cucumber, tomato, and feta salad (additionally included lemon juice, olive oil, salt and pepper)

Roasted salad with veggie hash and arugula

Gluten-free toast with chive cream cheese and roasted salmon on prime

Power Hour Meal Prep Plan

My strategy to meal prep is all about multitasking and effectivity. My aim is all the time to complete in an hour or much less, so I’m ALL BUSINESS within the kitchen. I all the time begin with the duties that take probably the most time or appear probably the most overwhelming throughout the week when my cooking motivation begins to wane. My Sunday afternoon meal prep “game plan” is as follows:

Make roasted potatoes and veggie hash: Preheat oven, wash and dry veggies, chop veggies with Fullstar Cutter-Veggie Spiralizer + Vegetable Pro-Food Chopper and Dicer, place on baking sheet with silicone mat, drizzle together with your favourite cooking oil, and season with salt, pepper, and every other spices you want.

Cook rice and/or cauliflower rice for Mediterranean Bowls and Chicken Ole: Pack away within the fridge for later.

Slice grape tomatoes and chop cucumber into 1/Four-inch items for Mediterranean Bowls: Combine with freshly squeezed lemon, olive oil, salt, and pepper. Pack away in fridge for a throw-together meal later within the week.

Make sauce for High-Protein Artichoke Parmesan Pasta: Pack away in a glass container with lid within the fridge till you’re prepared to make use of it.

If you’ve time…

Make Crockpot Chicken Ole and pack away for a fast dinner that you simply simply must reheat

Roast salmon in oven and pack away for lunch later within the week 

Go-To Pantry or Freezer Meals

  • Tuna melts
  • Salmon salad with rice crackers
  • High-Protein Veggie Burgers from Trader Joe’s
  • Turkey burger patty from freezer
  • Homemade pizza
  • Banza pasta
  • Banza mac & cheese with broccoli florets (frozen)
  • Sandwiches or paninis utilizing deli meat or leftover rooster breast
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