Weekly Meal and Grocery Plan: Pancakes, Stuffed Sweet Potatoes, and Tomato Spinach Pasta

This week’s meal prep ideas have bold flavors and colorful ingredients to form recipes that take minimal time and effort. Meal prepping can be made fun, easy, and leave you feeling full and satisfied all week! 

Breakfast: Banana Oatmeal Pancake

These naturally sweet pancakes are filling, high in fiber, and reheat great throughout the week. 

Grocery List (5 servings)

• 2 ripe bananas 
• 2 cups rolled oats 
• 2 eggs 
• 1 cup milk (dairy or non-dairy) 
• 1 tsp baking powder 
• 1 tsp cinnamon 
• 1 tsp vanilla extract 
• Optional toppings: peanut butter, Greek yogurt, berried 

Directions

1. In a blender, blend bananas, oats, eggs, milk, baking powder, cinnamon, vanilla, and salt until smooth. 
2. Heat a lightly oiled pan over medium heat. 
3. Pour small circles of batter and cook 2–3 minutes per side. 
4. Let cool and store in the fridge. Reheat in the microwave or toaster. 
5. Top with peanut butter or yogurt for extra protein. 

Lunch: Buffalo Chicken Stuffed Sweet Potatoes

This lunch is a mix of spicy and sweet while still packed with protein and nutrients. 

Grocery List (5 servings)

• 5 medium sweet potatoes 
• 2 cups cooked shredded chicken 
• ¼ cup buffalo sauce, ½ cup plain Greek yogurt 
• ½ cup shredded mozzarella cheese 
• 1 cup celery (diced) 

Directions

1. Preheat oven to 400°F. Pierce sweet potatoes with a fork and bake 40–45 minutes until soft on a baking sheet. 
2. Mix shredded chicken with buffalo sauce and Greek yogurt. 
3. Slice open baked sweet potatoes and fluff the inside. 
4. Fill with buffalo chicken mixture and sprinkle cheese on top. 
5. Return to oven for 5–10 minutes until cheese melts. Store in containers and reheat as needed. 

Dinner: Creamy Tomato Spinach Pasta with White Beans 

This is a great cozy, plant-based pasta dish that’s creamy and packed with fiber and protein  

Grocery List (5 servings)

• 8 oz whole wheat pasta  
• 1 can white beans (drained and rinsed) 
• 1 cup cherry tomatoes (halved) 
• 2 cups fresh spinach  
• 2 cloves garlic (minced) 
• ½ cup light cream cheese 
• ½ tsp Italian seasoning 
• Olive oil, salt, pepper 
• Optional: red pepper flakes and grated parmesan 

Directions

1. Cook pasta according to package directions. Reserve ½ cup pasta water before draining. 
2. In a pan, sauté garlic in olive oil until fragrant. 
3. Add cherry tomatoes and cook until soft. 
4. Stir in white beans, spinach, Italian seasoning, salt, and pepper. 
5. Add cream cheese and a splash of pasta water to create a smooth sauce. 
6. Toss in cooked pasta and mix until coated.