It’s important to consider any dietary restrictions or specific nutritional needs that an individual may have. This meal plan provides a general guideline, but consulting with a healthcare professional or a registered dietitian is recommended for personalized advice. This is our typical meal prep plan for many of our residence.


  • Oatmeal topped with sliced bananas and a sprinkle of cinnamon.
  • A cup of low-fat yogurt or a glass of milk.
  • A small handful of almonds or walnuts.
  • A cup of herbal tea or decaffeinated coffee.


  • A piece of fruit, such as an apple or a pear.
  • A small portion of low-sodium cheese or a hard-boiled egg.


  • Grilled chicken or fish with a side of steamed vegetables (broccoli, carrots, and green beans).
  • A small serving of whole grain rice or quinoa.
  • A mixed green salad with olive oil and vinegar dressing.


  • A cup of vegetable soup or a handful of whole grain crackers with hummus.


  • Baked salmon or tofu with roasted sweet potatoes and steamed asparagus.
  • A side salad with mixed greens, tomatoes, and cucumbers.
  • A small serving of whole wheat pasta or a whole grain dinner roll.


  • Greek yogurt with a drizzle of honey and a few berries.