🎒 The Back-to-School Meal Prep Guide: Fast, High-Protein Meals for Busy Families

By Rossi Voss | August 1, 2025

You’re not alone if you’ve ever:

But what if you could prep a week of meals in 3 hours — with high-protein breakfasts, lunches, and dinners that kids and adults both love?

Welcome to the Back-to-School Meal Prep Guide — a simple, beginner-friendly plan to survive the chaos with real food, one pot at a time.

No fancy ingredients. No stress. Just real meals for real families.

4 cups cooked brown rice or quinoa – Instant Pot or stovetop
2 lbs cooked ground turkey – Brown in a skillet, season with garlic & paprika
3 cups cooked beans – Red lentils, black beans, or pinto (Instant Pot)

Portion and refrigerate for 4 days or freeze half.

Egg muffins – Whisk eggs with cheese, spinach, and turkey. Bake in muffin tin.
Overnight oats – Mix oats, milk, chia, and berries in jars.
Yogurt parfaits – Layer Greek yogurt, granola, and fruit in small containers.
Smoothie packs – Freeze fruit + spinach in bags. Add protein powder in the morning.

Turkey & rice bowls – Portion rice + turkey + frozen veggies (microwave-safe containers)
Bean & cheese wraps – Black beans, cheese, lettuce, and shawarma sauce in tortillas
Leftover soups – Turkey & Rice Soup or Lentil Dal in thermoses

Stockpot Cookbook: 139 Simple and Hearty Recipes – Perfect for soups, stews, and one-pot wonders.
100 Beginner’s Instant Pot Bean and Grain Cookbook – Fast, filling meals using pantry staples.
100 Beginner's Air Fryer Rotisserie Recipes – Crispy, juicy meals in minutes.
82 Essential Instant Pot Fermentation Recipes – Make yogurt, kefir, and more.

I’ve created a printable Back-to-School Meal Prep Guide checklist with:

No broken links. Just real help for real kitchens.

I’ve created a printable Back-to-School Meal Prep Guide checklist with:

— Rossi Voss
Author of the $0.99 Cookbook Series
rossivoss.blogspot.com

The Back-to-School Meal Prep Guide: Fast, High-Protein Meals for Busy Families