Meal Plan | Week of 8/31

Every Sunday, I meal prep for the week ahead. Since I live alone, I keep it simple: one breakfast, one lunch, and one dinner that I portion out and rotate through the week. My goal is to stay under $100 at the grocery store, make meals that actually taste good reheated, and try something new each week (because by Friday I’m usually over it).

Here’s what I prepped this week:

Breakfast: Strawberry Overnight Oatmeal

Ingredients (per serving):

• 1 packet instant oatmeal

• 1 Tbsp chia seeds (optional)

• 1/2 cup milk of choice (I like fairlife)

• 1 plain greek yogurt cup

• Dash of cinnamon

• Strawberries

• Sprinkle of nuts or peanut butter

How to make it:

1. Add oats, chia seeds, greek yogurt, cinnamon, and milk to jars or containers. Mix well.

2. Top with chopped strawberries.

3. Refrigerate overnight and grab one each morning. Top with nuts or peanut butter before eating.

Lunch: Barley Salad

Ingredients (for the week):

• 2 cups quick cooking barley (1 box)

• 1 large tomato

• 1 english cucumber

• 1 bell pepper

• 1 packet feta cheese

• 1/2 cup kalamata olives

• 4 chicken sausage links

• Lemon + olive oil for dressing

How to make it:

1. Cook barley according to package directions; let it cool.

2. Chop bell pepper, tomatoes, cucumbers, olives, and chicken sausage.

3. Combine barley, vegetables, and crumbled feta in a large bowl.

4. Drizzle with olive oil and fresh lemon juice.

5. Portion into containers or store in one large container for easy lunches. Top with dressing of choice before serving. I like Bitchin’ sauce, caesar dressing, hummus, or tzatziki.

Dinner: Greek-Inspired Chicken Tacos

Ingredients:

• Thin-sliced chicken breast

• Flour tortillas (or pitas)

• Tzatziki

• Chopped romaine lettuce

• Pepperoncinis, chopped

• Frozen fries (I like Alexia brand)

• Olive oil (for salad)

How to make it:

1. Season chicken with your favorite spices (I like an Italian blend).

2. Cook chicken in a pan for about 3–4 minutes on each side, until done; slice or shred.

3. Toss romaine lettuce with chopped pepperoncinis and a drizzle of olive oil.

4. Cook fries in the air fryer or oven according to package directions.

5. Warm tortillas or pitas.

6. Assemble tacos with chicken, fries, salad, and a spoonful of tzatziki.

Grocery List:

Produce

• Strawberries

• 1 large tomato

• 1 English cucumber

• 1 bell pepper

• ½ cup Kalamata olives

• Chopped romaine lettuce

• Pepperoncinis

• Lemon

Proteins & Dairy

• Thin-sliced chicken breast

• Chicken sausage links (4)

• Plain Greek yogurt cups

• Feta cheese

Grains & Pantry

• Instant oatmeal packets

• Quick-cooking barley (1 box)

• Flour tortillas or pitas

• Chia seeds

• Olive oil

• Cinnamon

• Nuts or peanut butter

Frozen

• Alexia frozen fries (or brand of choice)

Condiments

• Tzatziki

💡 This week’s groceries came in under $100. Everything took me about 2 hours on Sunday to prep, and I’m set for the week.