Back to School Meal Plan

It's officially back to school season! Whether you're in school, have a kid who is in school, or just need some quick and easy meals to have on hand for the week, I've got put together the perfect meal plan just for you! 

This week was my second week of class for my Global Health Law LLM program and even though I only have class 2 nights a week, my schedule has completely changed. Because my schedule has shifted, my meal prep strategy is also going to have to change a bit. I can already tell that I'm going to need to do more meal prep over the weekend and include easy make-ahead meals in my meal plan for the week to stay on top of everything. 

 I tried to make sure that this back-to-school meal plan had a good combination of things you can make ahead as well a few super quick weeknight meals that you can whip up in 30-45 minutes for those nights you may have a little extra time. The recipes with an asterisk (*) are perfect to make ahead and just reheat throughout the week!

I also included an "Optional" section on this meal plan for ingredients that I think aren't absolutely necessary to make a recipe. For instance, I've made the pancakes, included on this plan, without the collagen powder and they turned out just fine. Remember, recipes are really just a template. If you don't have all of the ingredients on this list and don't feel like buying them, feel free to swap them for things you do have on hand or omit them completely. This dish may turn out slightly different, but that's ok! You've gotta make it work for YOU. 

Since I need a good meal plan myself these days, I'll be doing some meal prep this weekend and pulling recipes from this plan to eat throughout the week. I'll be sharing what I make over on Instagram, so be sure to follow along!

Oh, and as always the FREE printable version of this meal plan goes out to my newsletter subscribers via email Saturday morning! If you're not on my newsletter list, it's not too late to sign-up and get a printable version of this plan that's perfect to take with you to the grocery store or keep on your fridge. Scroll down to sign-up! 


Back-to-School Meal Plan

Meals for the Week

Breakfast

Lunch

Dinner

Snacks + Treats

(*) denotes recipes that are perfect to make in advance

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Grocery List

Protein

  • Eggs (8)
  • Bacon (4 slices)
  • Sausage links (2)
  • Chicken breast (2)
  • Salmon filet (1.5 pounds)
  • Ground beef (1 pound)
  • Ground turkey (1 pound)
  • Bone-in pork chops (3-4)
  • Chicken drumsticks (3 pounds)

Fruits/Veggies

  • Sweet potato (1)
  • Kale (6-8 leaves)
  • Mixed greens
  • Avocados (4)
  • Limes (2)
  • Lemons (2)
  • Garlic 
  • Red onion 
  • White onion 
  • Cucumber
  • Carrots
  • Celery 
  • Cherry tomatoes 

Pantry/Fridge Items

  • Gluten free rolled oats
  • Baking soda
  • All natural creamy peanut butter
  • Light Coconut Milk (1 cup)
  • Mayonnaise
  • Buffalo sauce 
  • Dill 
  • Chives 
  • Parsley 
  • Cilantro 
  • Honey
  • Red wine vinegar 
  • Apple cider vinegar 
  • Coconut aminos 
  • Coconut oil 
  • Dark kidney beans (1 16oz can)
  • Fire roasted diced tomatoes (1 14.5oz can)
  • Diced green chiles (4oz can)
  • Chicken broth (1 cup)
  • Spicy brown mustard 
  • Chocolate chips 
  • Cocoa powder 
  • Chia seeds 

Spices

  • Cinnamon 
  • Cumin
  • Coriander 
  • Pepper 
  • Garlic powder 
  • Smoked paprika
  • Red pepper flakes 
  • Chili powder
  • Oregano 
  • Cayenne
  • Bay leaves 
  • Sea salt 
  • Vanilla extract
  • Maple syrup

Optional Ingredients

  • Collagen (pancakes)
  • Gelatin or protein powder (PB bites)
  • Nutritional yeast (breakfast casserole)
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Sample Meal Plan

(Based on 2 People)

Monday

  • Breakfast: Paleo Breakfast Casserole 
  • Lunch: Buffalo Chicken Salad 
  • Snack: Herbed Ranch + Veggies 
  • Dinner: Slow Cooker Chili 

Tuesday

  • Breakfast: Banana Oat Pancakes
  • Lunch: Leftover Slow Cooker Chili 
  • Snack: Peanut Butter Protein Bites 
  • Dinner: Spice Rubbed Salmon 

Wednesday

  • Breakfast: Paleo Breakfast Casserole 
  • Lunch: Buffalo Chicken Salad 
  • Snack: Herbed Ranch + Veggies 
  • Dinner: Honey Mustard Pork Chops 

Thursday

  • Breakfast: Banana Oat Pancakes 
  • Lunch: Leftover Honey Mustard Pork Chops
  • Snack: Peanut Butter Protein Bites 
  • Dinner: Filipino Chicken Adobo

Friday: 

  • Breakfast: Leftover breakfast casserole + pancakes 
  • Lunch: Leftover Filipino Chicken Adobo
  • Snack: Leftover Protein Bites + Veggies + Ranch 
  • Dinner: Use up any leftovers or treat yourself to a night out!
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