How to Use the Meal Prep Matrix
- Pick 1 Base (grain, greens, or low-carb)
- Pick 1–2 Veggies (roasted, fresh, or sautéed)
- Pick 1 Protein (animal-based or plant-based)
- Add 1–2 Toppings for crunch + flavor
- Finish with 1 Sauce (this is where the magic happens)
The Mix-and-Match Matrix
This flexible meal prep matrix lets you create dozens of healthy bowl combinations without repeating meals.
1) Bases
- Brown rice
- Quinoa
- Cauliflower rice
- Mixed greens
- Sweet potato (roasted cubes)
- Chickpea pasta (cold “pasta bowl”)
2) Veggies
- Broccoli (roasted)
- Brussels sprouts (roasted)
- Bell peppers + onions
- Green beans
- Cucumbers + tomatoes
- Shredded cabbage / slaw mix
- Spinach (sautéed)
- Mushrooms
3) Proteins
- Chicken breast or thighs
- Salmon
- Ground turkey
- Tofu or tempeh
- Chickpeas or black beans
- Eggs (hard-boiled or jammy)
- Shrimp
4) Toppings
- Avocado
- Pumpkin seeds
- Pickled onions
- Feta or goat cheese
- Fresh herbs (cilantro, parsley)
- Kimchi or sauerkraut
- Crushed nuts (sunflower, pumpkin, peanuts*) *Swap as needed for allergies.
5) Sauces (choose 1)
- Lemon-tahini
- Greek yogurt ranch
- Honey mustard
- Salsa + lime
- Peanut sauce
- Garlic herb vinaigrette
- Hot sauce + olive oil
12 “Done-For-You” Bowl Combos
| Bowl | Build |
|---|---|
| Mediterranean | Quinoa + cucumbers/tomatoes + chicken + feta + lemon-tahini |
| Spicy Southwest | Cauli rice + peppers/onions + turkey + avocado + salsa/lime |
| Crunchy Asian | Greens + slaw + shrimp + herbs + peanut sauce |
| Salmon Glow-Up | Brown rice + broccoli + salmon + pickled onions + garlic vinaigrette |
| Plant-Powered | Sweet potato + spinach + chickpeas + seeds + tahini |
| Breakfast Bowl | Greens + sautéed mushrooms + eggs + avocado + hot sauce/olive oil |
| BBQ Vegan | Quinoa + green beans + tofu + slaw + yogurt ranch (or vegan ranch) |
| Turkey Taco | Cauli rice + peppers + turkey + herbs + salsa/lime |
| Herby Greek | Greens + cucumbers/tomatoes + chickpeas + feta + vinaigrette |
| Honey Mustard Chicken | Brown rice + brussels + chicken + nuts + honey mustard |
| Clean & Simple | Greens + broccoli + chicken + seeds + lemon-tahini |
| Spicy Shrimp | Quinoa + slaw + shrimp + pickled onions + hot sauce/olive oil |
7-Day Prep Plan (Simple Version)
- Cook: 2 bases (ex: quinoa + cauliflower rice)
- Roast: 2 sheet pans of veggies
- Protein: 2 proteins (one animal + one plant-based)
- Make: 2 sauces
- Store: keep toppings separate for crunch
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