Cook twice a week: a 90-minute Sunday session covers Monday to Wednesday, and a 60-minute Wednesday session covers Thursday and Friday. This free Week 1 plan uses 7 simple recipes and one grocery list to give busy dads packed breakfasts and lunches plus five family dinners kids will actually eat.
You don't lose the dad-bod in the gym alone. You lose it at 12:30 on a Tuesday when the drive-thru is calling and there's nothing in your lunch bag. This plan fixes that. No fancy ingredients, no 3-hour Sunday marathon. Just real food, done early, so you can show up for work, for your workout and for your family.
Download the printable plan (PDF)
Key takeaways
- Prep twice: about 90 minutes on Sunday (Mon–Wed food) and 60 minutes on Wednesday (Thu–Fri food), so nothing sits in the fridge past 4 days.
- 7 simple recipes cover breakfast, lunch and five family dinners: tacos, meatballs and pasta, fajitas, chili and chili-topped baked potatoes.
- Every recipe and snack lists approximate macros per serving, calculated from USDA FoodData Central: lunch power bowls run about 455 kcal and 45 g protein, the egg bake about 235 kcal and 18 g protein.
- One printable PDF holds the plan plus a Sunday and Wednesday grocery checklist.
- Pair it with The No-Gym Dad Workout for the training side.
What does a week of dad meal prep look like?
| Day | Breakfast | Lunch | Dinner (family) | Snack |
|---|---|---|---|---|
| Mon | Egg Bake | Chicken & Rice Power Bowl | Turkey Taco Night | Egg pack |
| Tue | Egg Bake | Chicken & Rice Power Bowl | Turkey Meatballs & Marinara Pasta | Egg pack |
| Wed | Egg Bake | Chicken & Rice Power Bowl | Sheet-Pan Chicken Fajitas (cooked during Wed prep) | Egg pack |
| Thu | Berry Overnight Oats | Fajita Rice Bowl | Beef & Bean Chili | Yogurt berry cup |
| Fri | Berry Overnight Oats | Fajita Rice Bowl | Chili-Topped Baked Potatoes | Yogurt berry cup + egg pack |
Breakfasts and lunches are sized for two adults; dinners feed a family of four.
What do you cook on Sunday? (about 90 minutes)
- 0:00 Oven to 425°F. Put 12 eggs in a pot of water to boil. Start the rice (1½ cups).
- 0:05 Season chicken breasts (R3); toss broccoli. Both pans into the oven (25 min).
- 0:10 Eggs: 10 min boil done → ice bath. Big skillet: brown turkey + onion for taco filling (R4).
- 0:20 Finish taco filling: spices, beans, water, simmer 5 min. Meanwhile mix and roll meatballs (R5) onto a lined pan.
- 0:30 Pull chicken + broccoli. Drop oven to 400°F. Meatballs in (18–20 min).
- 0:35 Whisk egg bake (R1) and load the 9×13 pan. Slice chicken; rice should be done.
- 0:50 Meatballs out. Oven to 375°F; egg bake in (22–25 min).
- 0:55 Pack 6 power bowls. Peel eggs, pack egg + carrot snack packs. Cool taco filling + meatballs, into containers.
- 1:15 Egg bake out, cool 10 min, cut 6 squares, pack.
- 1:25 Wipe down, label lids with day, fridge. Done.
What do you cook on Wednesday? (about 60 minutes)
- 0:00 Oven to 425°F. Start chili (R7): brown beef, onion, pepper in a big pot.
- 0:10 Add spices, beans, tomatoes; simmer 30 min (hands-off). Start 1 cup rice.
- 0:15 Slice chicken, peppers, onions; season on 2 sheet pans (R6). Into the oven (20–25 min).
- 0:25 Make 4 overnight oat jars (R2) and 4 yogurt berry cups.
- 0:40 Fajitas out. Half stays out for tonight's dinner; half goes over rice into 4 lunch containers.
- 0:45 Chili off the heat; cool, split into Thu + Fri containers. Label, fridge, clean up by 0:60. Dinner's already on the table.
What are the 7 meal prep recipes?
Sheet-Pan Egg Bake
Breakfast Mon–Wed · Serves 6 (2 adults × 3 days) · Prep 10 min · Cook 22–25 min
Ingredients - 12 large eggs - ½ cup 2% milk - 2 cups baby spinach, chopped - 1 red bell pepper, diced - 1 cup shredded cheddar - ½ tsp salt, ¼ tsp pepper - Cooking spray
Steps 1. Heat oven to 375°F. Spray a 9×13 pan. 2. Whisk eggs, milk, salt and pepper. 3. Scatter spinach, pepper and cheese in the pan; pour eggs over. 4. Bake 22–25 min until the center is set. Cool 10 min, cut into 6 squares.
Store: Fridge up to 4 days in sealed containers. Reheat: Microwave 45–60 sec. Eat it in a tortilla on the road if you need to.
Macros (approx. per serving, calculated from USDA FoodData Central): ≈235 kcal · 18 g protein · 4 g carbs · 16 g fat per serving
Berry Overnight Oats
Breakfast Thu–Fri · Serves 4 (2 adults × 2 days) · Prep 10 min · Cook None (overnight in fridge)
Ingredients - 2 cups old-fashioned rolled oats - 2 cups 2% milk - 1 cup plain nonfat Greek yogurt - 2 Tbsp chia seeds - 1 cup frozen blueberries (or mixed berries) - 2 Tbsp honey - Pinch of salt, cinnamon
Steps 1. Split oats, milk, yogurt, chia, honey, salt and cinnamon between 4 jars. 2. Stir well, top with berries, lid on. 3. Refrigerate overnight. Stir before eating.
Store: Fridge up to 4 days. Reheat: Eat cold, or microwave 1–2 min with a splash of milk.
Macros (approx. per serving, calculated from USDA FoodData Central): ≈330 kcal · 17 g protein · 51 g carbs · 7 g fat per serving
Lemon-Garlic Chicken & Rice Power Bowls
Lunch Mon–Wed (Sunday batch); Lunch Thu–Fri (Wednesday batch, fajita-style, see R6) · Serves 6 bowls (2 adults × 3 days) · Prep 10 min · Cook 25 min
Ingredients - 2¼ lb boneless skinless chicken breast - 2 Tbsp olive oil - 1 lemon (zest + juice) - 1 tsp garlic powder, 1 tsp salt, ½ tsp pepper, 1 tsp paprika - 1½ cups dry long-grain white rice (or brown) - 1½ lb broccoli florets
Steps 1. Heat oven to 425°F. Start rice on the stove (1½ cups rice + 3 cups water, simmer covered 18 min). 2. Toss chicken with 1 Tbsp oil, lemon, spices. Lay on one sheet pan. 3. Toss broccoli with 1 Tbsp oil and a pinch of salt on a second pan. 4. Roast both 20–25 min until chicken hits 165°F inside and broccoli is browned at the edges. 5. Rest chicken 5 min, slice, and split chicken, rice and broccoli into 6 containers.
Store: Fridge up to 4 days (Mon–Wed fits). Reheat: Microwave 2 min, sprinkle of water on the rice. Hot sauce welcome.
Macros (approx. per serving, calculated from USDA FoodData Central): ≈455 kcal · 45 g protein · 45 g carbs · 10 g fat per serving
Turkey Taco Night
Dinner Monday (family) · Serves 4–5 (family of 4 + a little extra) · Prep 10 min · Cook 15 min
Ingredients - 1½ lb ground turkey (93% lean) - 1 yellow onion, diced - 1 can (15 oz) black beans, rinsed - Taco seasoning: 1 Tbsp chili powder, 2 tsp cumin, 1 tsp each garlic powder, paprika, salt - ½ cup water - 10–12 small tortillas or hard shells - Toppings: shredded lettuce, 1 cup shredded cheese, salsa, plain Greek yogurt (sour cream swap)
Steps 1. Sunday: brown turkey and onion in a large skillet, 8 min, breaking it up. 2. Add seasoning, beans and water; simmer 5 min until thick. Cool and refrigerate. 3. Monday: reheat in a skillet 5–8 min. Kids build their own tacos.
Store: Cooked filling: fridge up to 4 days, freezer 3 months. Reheat: Skillet over medium with a splash of water, or microwave 2–3 min, stirring once.
Macros (approx. per serving, calculated from USDA FoodData Central): ≈510 kcal · 41 g protein · 41 g carbs · 21 g fat per serving (1/5 of recipe: about 2 tacos with toppings; assumes 2 cups lettuce, ½ cup salsa, ½ cup Greek yogurt total)
Baked Turkey Meatballs & Marinara Pasta
Dinner Tuesday (family) · Serves 5–6 · Prep 15 min · Cook 18–20 min
Ingredients - 1½ lb ground turkey (93% lean) - 1 large egg - ½ cup plain breadcrumbs - ¼ cup grated Parmesan - 1 tsp Italian seasoning, 1 tsp garlic powder, ½ tsp salt - 1 jar (24 oz) marinara sauce - 1 lb spaghetti or penne (whole-wheat optional)
Steps 1. Sunday: heat oven to 400°F. Mix turkey, egg, breadcrumbs, Parmesan and seasonings with your hands; don’t overmix. 2. Roll into about 24 golf-ball meatballs on a lined sheet pan. 3. Bake 18–20 min to 165°F. Cool and refrigerate. 4. Tuesday: boil pasta (10 min). Warm meatballs in the marinara 10 min. Serve.
Store: Cooked meatballs: fridge 4 days, freezer 3 months. Reheat: Simmer in sauce 10 min, or microwave 2 min.
Macros (approx. per serving, calculated from USDA FoodData Central): ≈575 kcal · 36 g protein · 73 g carbs · 15 g fat per serving (1/6 of recipe: 4 meatballs, sauce and pasta)
Sheet-Pan Chicken Fajitas
Dinner Wednesday (family) + Thu–Fri lunch bowls · Serves 4 dinner + 4 lunch bowls · Prep 15 min · Cook 20–25 min
Ingredients - 3 lb boneless skinless chicken breast or thighs, sliced into strips - 3 bell peppers (mixed colors), sliced - 2 yellow onions, sliced - 3 Tbsp olive oil - Fajita spice: 1 Tbsp chili powder, 2 tsp cumin, 1 tsp each paprika, garlic powder, salt - 1 cup dry rice (for lunch bowls) - 8 tortillas; toppings: salsa, Greek yogurt, lime
Steps 1. Heat oven to 425°F. Start rice (1 cup + 2 cups water, simmer covered 18 min). 2. Toss chicken, peppers and onion with oil and spices across 2 sheet pans. Don’t crowd them. 3. Roast 20–25 min, rotating pans halfway, until chicken hits 165°F. 4. Serve half for dinner in tortillas. Pack the other half over rice in 4 containers for Thu–Fri lunches.
Store: Fridge up to 3 days (Thu–Fri fits). Reheat: Microwave 2 min. Add salsa after reheating.
Macros (approx. per serving, calculated from USDA FoodData Central): ≈585 kcal · 51 g protein · 54 g carbs · 17 g fat per dinner serving (2 fajita-size flour tortillas, 2 Tbsp salsa, 2 Tbsp Greek yogurt); ≈445 kcal · 43 g protein · 43 g carbs · 10 g fat per lunch bowl (with ¼ cup dry rice, cooked)
Big-Pot Beef & Bean Chili
Dinner Thursday + Friday (family) · Serves 8 · Prep 15 min · Cook 30 min simmer (hands-off)
Ingredients - 2 lb lean ground beef (90%) - 1 yellow onion, diced - 1 bell pepper, diced - 2 cans (15 oz) kidney or pinto beans, rinsed - 1 can (28 oz) crushed tomatoes - 1 can (15 oz) diced tomatoes - 2 Tbsp chili powder, 2 tsp cumin, 1 tsp each garlic powder, salt - 1 cup water or broth - Thursday: shredded cheese + Greek yogurt on top. Friday: 4 baked potatoes (microwave 8–10 min)
Steps 1. Wednesday: brown beef with onion and pepper in a big pot, 8–10 min. Drain fat if needed. 2. Add spices, stir 1 min. Add beans, tomatoes and water. 3. Simmer 30 min, stirring now and then (this runs while you prep the rest). 4. Cool, then refrigerate in 2 containers: one for Thursday, one for Friday.
Store: Fridge 4 days, freezer 3 months. Reheat: Pot over medium 10 min, or microwave 3 min, stirring halfway.
Macros (approx. per serving, calculated from USDA FoodData Central): ≈335 kcal · 31 g protein · 26 g carbs · 13 g fat per serving (1/8 of the pot, chili only); add a medium baked potato: +160 kcal · 4 g protein · 37 g carbs · 0 g fat
What are the best grab-and-go snacks?
- Hard-Boiled Egg Packs: Sunday: 12 eggs (five 2-egg packs for Dad Mon–Fri + 2 spare for the kids). Boil 10 min, ice bath 5 min, peel. 2 eggs + a handful of baby carrots per pack. Peeled: fridge up to 5 days. Macros (approx., calculated from USDA FoodData Central): ≈175 kcal · 13 g protein · 8 g carbs · 10 g fat per pack (2 eggs + 3 oz baby carrots)
- Greek Yogurt Berry Cups: Wednesday: 4 cups (Thu–Fri for 2 adults). ¾ cup plain nonfat Greek yogurt + ¼ cup frozen berries (they thaw by lunch) + 1 tsp honey per cup. Fridge up to 4 days. Macros (approx., calculated from USDA FoodData Central): ≈150 kcal · 19 g protein · 17 g carbs · 1 g fat per cup
Where is the grocery list?
The full list, split into a Sunday shop and a Wednesday shop with checkboxes, is on its own page in the printable. Download it here.
Frequently asked questions
How long does cooked chicken last in the fridge for meal prep? About 3–4 days in sealed containers. That's why this plan preps twice: Sunday food covers Monday to Wednesday, and Wednesday food covers Thursday and Friday.
Will my kids eat this? The dinners are taco night, meatballs and pasta, fajitas, chili and loaded baked potatoes. Let kids build their own plates and keep the hot sauce on the side.
Can I do this if I'm only feeding myself? Yes. Halve the breakfast and lunch recipes, and freeze half of the taco filling, meatballs and chili for next week.
Want to wear the mission?
Meal prep is a quiet kind of discipline: nobody sees it, but your family feels it. If you're in, rep the club while you cook: the Anti Dad-Bod Dad Club Hoodie or the Anti Dad-Bod Dad Club Fitted Tee.
Download the printable plan (PDF)
This plan is general information, not medical or nutrition advice. Adjust portions and ingredients for allergies (eggs, dairy, gluten), dietary needs, and your doctor’s guidance. Macros are approx. per serving, calculated from USDA FoodData Central (SR Legacy entries) for the listed ingredients and quantities; spices included, salt, cooking spray, lemon and water not counted. Brands vary.
Next week: Grill Week. Until then, pair this plan with The No-Gym Dad Workout and browse more posts in The Dad Army Field Guide.