# Weekly meal prep grocery list — Sunday prep, an easy week

Meal prep means cooking the week's food in one go and portioning it into boxes, and the right shopping is half the job. This list balances protein, grains and vegetables; tweak it and shop from the same list together.

**In short:** A weekly meal prep grocery list needs one or two proteins, one or two grains, a few vegetables, a healthy fat and containers. Chicken breast, salmon, eggs, brown rice, quinoa, chickpeas, broccoli and sweet potato make a solid base. Cook on Sunday and portion into 5–7 containers; freezing the second half of the week's portions is the safest approach.

## What's on the list

### General

- Meal prep containers — 5–7, glass

### Meat & fish

- Chicken breast
- Salmon

### Dairy & breakfast

- Eggs
- Greek yogurt

### Pantry staples

- Brown rice
- Quinoa
- Chickpeas
- Rolled oats
- Olive oil
- Spice mix

### Fruit & vegetables

- Sweet potatoes
- Broccoli
- Green beans
- Bell peppers
- Spinach
- Carrots
- Avocados

## Tips

- Don't seal piping-hot food into containers; let it cool to room temperature first, then refrigerate.
- Fridge meals should be finished within a few days, so freeze the portions for the second half of the week.
- Vary the same base with different sauces so you don't get tired of the same plate by day five.
- Choose lidded, microwave-safe containers in one size; they stack neatly and save fridge space.

## Frequently asked questions

### How long does meal prep food last in the fridge?

Cooked meals generally keep safely for 3–4 days in a sealed container in the fridge. For longer, freeze the portions and thaw them in the fridge before reheating thoroughly.

### What are the best proteins and grains for meal prep?

Chicken breast, salmon, eggs, chickpeas and Greek yogurt are common proteins; brown rice, quinoa and oats are common grains. All of them suit batch cooking and storing well.

### How do you start with meal prep?

Begin with lunches only: pick one protein, one grain and two vegetables and cook them on Sunday. Shopping from a list cuts waste and the midweek question of what to eat.

### Can I change the list?

Of course. The ready-made list is just a starting point: delete, add, move items between categories.

### Do I need an account?

No. A room code is all it takes — no email, password or signup.

### How long is the list kept?

As long as you use it. A list is only deleted after a month without any activity; even opening the room resets the clock.

### Can I install it on my phone?

Yes. With the room open, tap "Save Room" to add it to your home screen and open it with one tap.

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[Start a room with this list](https://ortakliste.app/en/list/weekly-meal-prep-grocery-list) — 18 items go straight into your new room; delete what you don't need, add what's missing. No account needed.