Lisa standing beside all of the finished meal prep meals

My REALISTIC Meal Prep Process

Egg & Sausage Casserole, Italian Chicken Dense Bean Salad and Taco Bowls with High Protein Cilantro Dressing

When I talk about meal prep, I am not talking about weighing every bite of food, tracking every calorie, or following a rigid plan that leaves no room for flexibility. I have done all of that in the past and found it unsustainable. And for many people, it can create unnecessary stress and lead to disordered eating patterns.

My approach is different. I call it realistic meal prep because it goes with my life. Some weeks I dice vegetables by hand, other weeks I buy them already chopped. I use shortcuts when they make sense, and I cook from scratch when I have the time. I choose meals I actually enjoy eating, and I build them in a way that saves me time, money, and mental energy during the week.

For me, meal prep is not about restriction. It is a tool that helps me feel prepared, nourished, and free from the constant question of “what’s for dinner.” It is a system that creates space in my week and supports my health in a way that works long term.

This week’s menu is a perfect example of that balance.

Here’s what I made this week:

🍳Breakfast: Egg & Sausage Casserole

A simple, hearty breakfast…

….that reheats easily! The combination of eggs, chicken sausage, and potatoes gives you a balanced start to the day with protein, fat, and satisfying carbs.
**Ingredients:**
Eggs
Chicken sausage
Potatoes
Salt and pepper

🥗Lunch: Italian Chicken Dense Bean Salad

A colorful, fiber-packed salad…

…with plenty of protein. The roasted peppers and marinated chicken give it bright flavor, while the brussels sprouts and beans make it filling.
**Ingredients**
Chicken breast
Italian dressing
Red, yellow, and green peppers
Great northern beans
Cannelloni beans
Brussels sprouts
Shallots
Garlic powder
Dried oregano
Salt and pepper

🥘Dinner: Taco Bowls with High Protein Cilantro Dressing

A flavorful, fresh dinner ….

…that isn’t too complicated. The spicy rice adds heat, the taco-seasoned turkey and mushrooms bring richness, and the creamy cilantro dressing ties it all together.
**Taco Bowl Ingredients**
Lean ground turkey
Taco seasoning
Black beans
Mushrooms
Jalapeño
**Spicy Rice Ingredients**
White rice
Garlic jalapeño hot sauce
**High Protein Cilantro Dressing Ingredients**
Cottage cheese
Greek yogurt
Cilantro
Lime juice
Salt

Shopping List

To make things even easier, here’s a full list of everything I used this week, grouped by grocery store sections so you can shop faster.

Produce

Potatoes
Red peppers
Yellow peppers
Green peppers
Brussels sprouts
Shallots
Mushrooms
Jalapeño
Cilantro
Lime

Protein

Chicken sausage
Chicken breast
Lean ground turkey
Cottage cheese
Greek yogurt

Pantry

Italian dressing
Great northern beans
Cannelloni beans
Black beans
White rice
Garlic jalapeño hot sauce
Taco seasoning
Garlic powder
Dried oregano
Salt
Pepper

My Final Thoughts

Meal prep does not need to be perfect to be effective. It can be flexible, enjoyable, and tailored to your needs. This week’s menu is proof that you can prepare balanced, flavorful meals without turning it into an all-day project.

The real success is having food ready that supports your goals and frees you up to focus on the rest of your life.

You’re welcome to explore my Meal Prep E-Book to help set up your meal prep system or join me on YouTube. 🤗

My Realistic Meal Prep Process