My Family’s 3-Day Meat Prep System: Simple, Sane, and Delicious

Hi! Even though the meals are simple, the mental load of planning each week can be exhausting—so here’s what I’m doing to make it easier for our family (and maybe yours too).

🍗 CHICKEN (8 lbs – 3 Types)

1. BBQ Chicken (3 lbs)

Ingredients:

• 3 lbs chicken (thighs or breasts, whole or chopped)

• 1 cup BBQ sauce

Instructions:

1. Preheat oven to 400°F or heat grill.

2. Coat chicken with BBQ sauce in a bowl or bag.

3. Bake for 25–30 mins or grill ~6 mins per side (165°F internal temp).

4. Cool, then chop or leave whole. Store in airtight containers.

Use for: wraps, bowls, sheet pan dinners.

2. Lemon Garlic Chicken (2.5 lbs)

Ingredients:

• 2.5 lbs chicken breasts/thighs

• ¼ cup olive oil

• Juice of 2 lemons

• 4 cloves garlic (minced)

• 1 tsp salt, ½ tsp pepper

• 1 tbsp chopped parsley

Instructions:

1. Marinate chicken 30+ mins (or overnight).

2. Bake at 400°F for 25–30 mins or grill ~6 mins per side.

3. Slice or cube and store in containers.

Use for: wraps, rice bowls, with roasted veggies. Side Note: I might make some of these into skewers on the grill for some fun.

3. Plain/Shredded Chicken (2.5 lbs)

Ingredients:

• 2.5 lbs chicken

• 1 bay leaf

• 1 tsp salt

Instructions:

1. Boil or pressure cook in water with bay leaf and salt.

   • Boil: 20–25 mins

   • Instant Pot: Manual 12 mins + natural release

2. Shred with forks or mixer. Cool and store in 1-lb bags.

Use for: Alfredo, pesto bowls, stir-fry, Caesar wraps.

🥩 STEAK (4 lbs – 2 Types)

1. Fajita Steak (2 lbs)

Ingredients:

• 2 lbs steak (flank, sirloin, or skirt), sliced

• 2 tbsp oil

• 1 tbsp lime juice

• 1 tbsp fajita or taco seasoning

Instructions:

1. Marinate steak slices 30+ mins.

2. Sear in hot pan 2–3 mins per side or grill strips until browned.

3. Cool and store.

Use for: wraps, fajita bowls, salads.

2. Grilled/Seared Steak (2 lbs)

Ingredients:

• 2 lbs steak (whole or large chunks)

• Salt, pepper, garlic powder

Instructions:

1. Season steak simply.

2. Sear or grill 4–6 mins per side (medium preferred).

3. Rest, then slice. Store with juices.

Use for: steak dinner, wraps, bowls.

🐄 GROUND BEEF (8 lbs – 3 Ways)

1. Taco Meat (3 lbs)

Ingredients:

• 3 lbs ground beef

• 3 tbsp taco seasoning

• Optional: 1 cup water

Instructions:

1. Brown beef, drain fat.

2. Stir in seasoning (and water if using). Simmer 5–10 mins.

3. Cool, then divide into 1-lb containers.

Use for: tacos, quesadillas, taco bowls.

2. Plain Seasoned Crumble (2.5 lbs)

Ingredients:

• 2.5 lbs ground beef

• 1 tsp salt

• 1 tsp garlic powder

• ½ tsp black pepper

Instructions:

1. Brown beef fully, drain fat.

2. Stir in seasonings.

3. Cool and store in 1-lb portions.

Use for: spaghetti, rice skillets, stuffed peppers.

3. Burger Patties (2.5 lbs – 10 patties)

Ingredients:

• 2.5 lbs ground beef

• Salt & pepper to taste

Instructions:

1. Divide beef into ten ¼-lb patties.

2. Season both sides.

3. Freeze flat between parchment or foil layers.

4. Grill or pan-fry 4–5 mins per side when ready.

Use for: burger night, cheeseburger bowls.

🐖 PORK CHOPS (2 lbs)

Ingredients:

• 2 lbs bone-in or boneless pork chops

• 1 tbsp olive oil

• 1 tsp garlic powder

• 1 tsp rosemary

• 1 tsp salt

Instructions:

1. Season chops on both sides.

2. Bake at 400°F for 20–25 mins or pan-sear 5–6 mins per side.

3. Cool and store in meal-size containers.

Use for: pork & veggie bowls, sweet potato dinners.

Now I don't cook these all at once since things would go bad if I did, I batch cook them over 3 days and freeze some. Here's a schedule with guidelines for meat.

🧊 STORAGE GUIDELINES

• Cooked meat lasts:• Fridge: 3–4 days • Freezer: Up to 3 months

• ✅ Label all freezer items with name & date

• 💡 Store in flat containers or freezer bags for fast defrosting

🔪 COOKING SCHEDULE (Start Friday)

🟦 FRIDAY (Day 1)

Focus on Chicken

Total Time: ~35–40 mins (including prep + cook) (BBQ Chicken)

Total Time: ~10 mins prep + 30 mins cook = ~40 mins (Lemon Garlic Chicken)

Cook:

• ✅ BBQ Chicken (3 lbs)

• ✅ Lemon Garlic Chicken (2.5 lbs)

Storage:

• Keep BBQ in fridge (use in next 4 days)

• Keep Lemon Garlic in fridge (use within 3 days or freeze half)

  
  

🟩 SATURDAY (Day 2)

Quick cook day — Ground Beef

Total Time: ~5 mins prep + 20 mins cook = ~25 mins (Taco Meat)

Total Time: ~5 mins prep + 15–20 mins cook = ~20–25 mins (Ground Beef Crumbles)

Total Time: ~15 mins form + season + freeze (Burger Patties)

Cook:

• ✅ Taco Meat (3 lbs)

• ✅ Ground Beef Crumbles (2.5 lbs)

• ✅ Burger Patties (2.5 lbs – 10 patties)

• Storage:

• Freeze all taco meat in 1-lb bags

• Store 1 lb crumbles in fridge, freeze the rest

• Preseason Burger patties: freeze all with parchment between

  
  

🟨 SUNDAY (Day 3)

Finish with Steak + Shredded Chicken + Pork

Total Time: ~5 mins prep + 25 mins cook + 5 mins shredding = ~35 mins (Plain Shredded Chicken)

Total Time: ~10 mins prep + 30 mins marinate + 10 mins cook = ~50 mins (Fajita Steak)

Total Time: ~5 mins prep + 10–12 mins cook + 10 mins rest = ~25–30 mins (Grilled Seared Steak)

Total Time: ~5 mins prep + 20–25 mins cook = ~30 mins (Pork Chops)

Cook:

• ✅ Boil/Shred Chicken (2.5 lbs)

• ✅ Fajita Steak (2 lbs)

• ✅ Grilled/Seared Steak (2 lbs)

• ✅ Pork Chops (2 lbs)

Storage:

• Freeze 2 bags shredded chicken

• Store fajita and grilled steak in fridge

• Store in fridge if planning to eat within 3 days, otherwise, freeze right away.

  
  

✅ DEFROSTING TIPS

• Pull from freezer to fridge 24 hours before needed

• Or quick-defrost: sealed bag in bowl of cool water (30–60 mins)

Hope this helps make your week a little easier too! Let me know if you want the full meal plan based on this prep, happy to share!

Best,

Lyndsey 💕