# Family Meal Prep Checklist

Use this once a week before grocery shopping.

## 1. Check The Week

- Mark the busiest night.
- Mark one flexible or leftovers night.
- Pick the night that needs the fastest dinner.
- Decide whether lunches need leftovers.

## 2. Pick The Dinner Mix

- Two family favorites.
- One 20-minute dinner.
- One leftovers-friendly meal.
- One pantry backup.
- One flexible dinner that can move.

## 3. Prep Flexible Pieces

- Cook one grain such as rice, pasta, quinoa, or potatoes.
- Prep one protein such as chicken, beans, eggs, tofu, or turkey.
- Wash or chop one vegetable.
- Make or buy one sauce.
- Set aside one backup item such as tortillas, eggs, or frozen vegetables.

## 4. Build The Grocery List

- Produce.
- Protein.
- Dairy and eggs.
- Pantry.
- Frozen.
- Bakery.
- Backup dinner.

## 5. Before You Shop

- Remove pantry staples you already own.
- Check leftovers that should be used first.
- Check freezer proteins.
- Remove any ingredient used in only one recipe unless it is essential.

## 6. During The Week

- Swap meals instead of abandoning the plan.
- Use leftovers in a new format.
- Keep sauces and toppings separate for picky eaters.
- Save the meals that worked.

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