Weekly Meal Prep and Grocery Plan: French Toast Sticks, Buffalo Chickpea Wraps, and Coconut Curry Ramen

These meals are twists on popular staples from childhood. Try these quick, easy, nutritious meals for your meal prep this week!

Breakfast: French Toast Sticks with Yogurt Dip

These French toast sticks feel nostalgic but are super practical for meal prep. They freeze well, reheat quickly, and pair nicely with a simple yogurt dip for added protein.

Grocery List

• 6 slices bread (whole wheat)
• 3 eggs
• ½ cup milk
• 1 tsp cinnamon
• 1 tsp vanilla extract
• 1 tbsp sugar
• 1 tbsp butter (for cooking)
• Yogurt Dip
  • 1 cup Greek yogurt
  • 1 tbsp pure maple syrup or honey
  • ½ tsp cinnamon
• Optional: fresh fruit for serving

Directions

1. Cut each slice of bread into 3–4 sticks.
2. In a bowl, whisk together eggs, milk, cinnamon, vanilla, and sugar.
3. Dip each bread stick into the mixture, coating all sides.
4. Heat butter in a pan over medium heat and cook sticks for 2–3 minutes per side until golden.
5. Let cool, then store in the fridge or freeze for longer storage.
6. Mix together Greek yogurt, maple syrup, and cinnamon for the dip.
7. Reheat sticks in the microwave, toaster, or oven and serve with yogurt dip and fruit.

Lunch: Buffalo Chickpea Wraps with Crunchy Slaw

This is a plant-based twist on buffalo chicken wraps. Try these wraps for a spicy, tangy, and satisfying lunch with lots of crunch.

Grocery List

• 1 can chickpeas (drained and rinsed)
• ¼ cup buffalo sauce
• 1 tbsp olive oil
• 5 large tortillas or wraps
• 2 cups shredded cabbage or slaw mix
• ¼ cup Greek yogurt or ranch dressing
• 1 tbsp lemon juice

Directions

1. In a pan over medium heat, sauté chickpeas with olive oil, lightly mashing some of them.
2. Add buffalo sauce and cook for 2–3 minutes until warmed through.
3. In a bowl, mix cabbage with Greek yogurt (or ranch), lemon juice, salt, and pepper.
4. Assemble wraps by adding buffalo chickpeas and slaw to each tortilla.
5. Wrap tightly and store in foil or containers for easy grab-and-go lunches.

Dinner: Coconut Curry Ramen with Rotisserie Chicken

This upgraded ramen is creamy, with a little spice, and comes together quickly perfect for meal prep.

Grocery List

• 2 packs instant ramen (discard seasoning or use lightly)
• 1 cup cooked rotisserie chicken (shredded)
• 1 can coconut milk
• 2 cups frozen mixed vegetables
• 2 cups broth (chicken or vegetable)
• 1 tbsp curry paste (or curry powder)
• 1 tsp garlic (minced)
• 1 tbsp soy sauce
• Optional Toppings: lime, cilantro, soft-boiled egg, siracha

Directions

1. In a pot over medium heat, sauté garlic and curry paste for 1–2 minutes until fragrant.
2. Add coconut milk, broth, and soy sauce. Bring to a simmer.
3. Add frozen vegetables and cook for 3–4 minutes.
4. Add ramen noodles and cook according to package instructions.
5. Stir in shredded chicken and heat through.
6. Divide into containers and top with lime, cilantro, or sriracha before serving.