january ingredient prep guide

spend about $3.30 per serving by ingredient prepping 6 components this week 🍋

Happy Friday!! This week’s newsletter is the first ingredient prep guide of the year and let me tell you… it’s a GOOOD one. We are getting all the seasonal flavors in!!

If you’re new to this style of prep, it focuses on prepping components of meals—protein, veggies, sides—rather than full meals, giving you the space to decide what meals you want to enjoy at different times & the ability to mix and match. This meal prep strategy supports enjoying a variety of meals throughout the week without much extra prep. Follow the guide and you’ll have 6 components for 3 meal options to choose from to assemble quickly—prep for your lunches or dinners, whatever works!

All in, I spent about $40 on groceries and less than 90 minutes on prep.

The ingredient prep guide strategically guides you step by step through prepping each component—that means while the chicken thighs are marinating, we’re starting the orzo, while the orzo cooks, we’re prepping the chickpeas, and so on—to make the most of your prep time in the kitchen! If you want to assemble the meals ahead of time, just follow the recipes and do it all at once. (If you’re all set for meals next week with the January meal prep plan we have going on, save this one for when you’re ready!)

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Also I can’t even believe I’m saying this but this week officially marks one whole year of the eat goood newsletter… what?!! This also means that the archive of posts (meal plans, guides, bonus recipes, and ingredient preps like today’s) includes one year’s worth of content!! If you’re a newer subscriber, don’t miss out on all of that—you can always find the entire archive on the eat goood homepage and inside the pinned post.

🎂 Happy birthday to us!!! This feels like celebrating so here’s a link that will get you 10% off an annual plan so you can be here for year 2 (only that link will work 🤫) Now let’s get into our wintery ingredient prep—I know you’re going to love this one!

How it works

1. Grab your groceries from the list.

2. Prep the six simple components using the ingredient prep guide.

3. Store the prepped components in your refrigerator.

4. Make each of the three recipes linked below using your prepped components during the week when you’re ready to assemble!

By the end, you’ll have the prep done to assemble and enjoy four servings each of these recipes:

🍋 Creamy mushroom & orzo skillet with lemon dijon chicken thighs

🍜 Lemon orzo soup with rosemary chicken meatballs

🥬 Kale tahini caesar salad with blackened chickpeas & parmesan rounds

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Keep scrolling for the full grocery list, prep guide, and recipes! If any of this doesn’t sound like your jam, don’t worry, I’ve got subs & swaps below, including plant-based options. Or ask me in the chat or comments 😊

Access all our past ingredient prep guides in the eat goood archive here.