Meal Prep Planner
$8.00
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Meal Prep Planner
$8.00
A note from Rachelle: I design every Rooted & Refined piece myself, and each one is made to order just for you. If anything arrives damaged or not quite right, email help@rootedrefined.app within 30 days and we'll replace it or refund you, at no cost to you.
Two hours on Sunday, and the week is done. This meal prep planner gives you four complete weeks of family meal prep, each with a menu, a grocery list by aisle and a minute-by-minute prep order, plus fillable planner pages and a spreadsheet that builds your grocery list for you.
Every week feeds two adults and two kids: five weeknight dinners, six packed lunches, breakfasts and snack boxes. Monday to Wednesday come from the Sunday prep, Thursday is a freezer bag you pack on Sunday, and Friday is a fresh 20-minute dinner, so nothing in the fridge sits past its safe window.
THE FOUR WEEKS
- Week 1 · Lemon-herb bowls: lemon chicken rice bowls, quesadillas, veggie fried rice, Dijon pork chops, tortellini
- Week 2 · Tex-Mex prep: beef and black bean tacos, sweet potato burrito bowls, enchilada rice, honey-lime chicken, sheet-pan nachos
- Week 3 · Meatball week: spaghetti and meatballs, meatball subs, Italian wedding-style soup, pesto chicken, a ham and cheese frittata
- Week 4 · Ginger-soy and noodles: rice bowls, a chicken stir-fry, pork and cabbage bowls, maple-soy salmon, flatbread pizzas
Each week has: a week-at-a-glance menu, the 2-hour Sunday prep order with oven and stovetop timings, a grocery list by aisle with quantities, the prep recipes and the 15-minute weeknight assembly, and where everything goes with its use-by day.
WHAT'S INCLUDED (37 pages)
- How the 2-hour method works: six building blocks and the fridge rule
- The prep-day timeline, drawn out lane by lane (oven, stovetop, counter, fridge)
- Container and portion guide for adults and kids
- Fridge and freezer storage times for cooked and raw food, based on USDA guidance
- Food safety: cooling, reheating to 165°F, thawing, safe cooking temperatures
- 4 complete weeks (20 pages)
- Weekly prep planner: example + fillable
- Prep-day timeline, grocery list by aisle, leftover tracker: fillable
- Mix-and-match idea bank with nine dinner formulas
A5 + HALF-LETTER PLANNER INSERT
A 9-page fillable insert for planners and binders: weekly planner, prep list, prep timeline, grocery list, leftover tracker and two cheat sheets.
MEAL PREP + GROCERY LIST GENERATOR (spreadsheet)
Works in Google Sheets and Excel. Pick Week 1 to 4 (or your own components and dinners), set the batch size, and the aisle-sorted grocery list and use-by dates build themselves. Type what you already have and it drops off the list. A leftover tracker flags "use today" and "toss". Includes a DEMO copy and a 2-page how-to guide. Every formula is checked against the recipes.
SIZES AND FORMATS
- US Letter and A4 PDFs (printable + fillable in free Adobe Acrobat Reader)
- A5 and half-letter planner PDFs
- .xlsx spreadsheet for Google Sheets or Excel
- Ink-friendly: line art on a light background; photos only on the cover and section openers
Pairs with our Freezer Meal Plan: 20 make-ahead dinners for the nights the prep runs out.
PLEASE NOTE
- This is an instant digital download. Nothing will be shipped.
- For personal use only. Please don't resell or share the files.
- Colors can look a little different depending on your screen and printer.
- No trademarked brands are used. All writing and line art are original.
- Designed by Rooted & Refined with help from digital tools; cover and listing photos are editorial concept images created with digital tools.
