Weekly Meal and Grocery Plan: Breakfast Wraps, Chicken Wraps, and Stuffed Peppers

This week’s meal prep ideas have a mix of vegetarian-friendly options that are creative, quick, and packed with vegetables. Meal prep doesn’t have to be repetitive or boring, so try out these easy, affordable, and different ideas this week.

Breakfast: Savory Mushroom and Spinach Breakfast Wraps

This twist on a breakfast wrap is earthy, flavorful, and packed with protein and greens. Perfect for busy mornings and easy to make ahead.

Grocery List (5 servings)

• 5 small whole wheat tortillas
• 5 eggs
• 1 cup mushrooms (sliced)
• 2 cups spinach
• ¼ cup shredded cheese (optional)
• Olive oil, salt, pepper, garlic powder

Directions

1. Heat olive oil in a pan, sauté mushrooms until soft, then add spinach and cook until wilted.
2. Scramble eggs with a pinch of salt, pepper, and garlic powder.
3. Warm tortillas and layer eggs, mushrooms, spinach, and cheese.
4. Fold into wraps and store individually in the fridge. Reheat in a skillet or microwave.

Lunch: Chicken, Apple and Spinach Wraps with Honey Mustard

A fresh, sweet-savory wrap that’s portable, requires minimal cooking, and keeps well for meal prep.

Grocery List (5 servings)

• 5 whole wheat tortillas or wraps
• 2 cups cooked chicken breast (shredded or diced)
• 1 cup baby spinach
• 1 medium apple (thinly sliced)
• ¼ cup shredded cheddar or feta cheese
• 2 tbsp Greek yogurt
• 1 tbsp Dijon mustard or honey mustard

Directions

1. Mix Greek yogurt with mustard to make a quick honey mustard sauce.
2. Layer tortillas with chicken, spinach, apple slices, and cheese.
3. Drizzle with honey mustard sauce and season with salt and pepper.
4. Roll tightly and wrap individually for easy grab-and-go lunches.

Dinner: Lentil and Vegetable Stuffed Peppers

This is a hearty, nutrient-dense dinner that reheats well and is vegetarian-friendly.

Grocery List (5 servings)

• 5 large bell peppers (any color)
• 1 cup dry lentils (cooked, about 2½ cups)
• 1 cup zucchini (diced)
• 1 cup cherry tomatoes (halved)
• ½ cup shredded carrots
• ¼ cup chopped parsley or cilantro
• Olive oil, salt, pepper, smoked paprika

Directions

1. Preheat oven to 375°F. Cut tops off peppers, remove seeds.
2. Sauté zucchini, cherry tomatoes, and carrots with olive oil and seasoning until tender.
3. Mix vegetables with cooked lentils, parsley, salt, pepper, and smoked paprika.
4. Stuff mixture into peppers, place in baking dish with ½ inch water. Cover with foil and bake 25–30 minutes.