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Healthy New Year: 2023 Meal Prep Roundup

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Author:

Erin

Published:

January 1, 2024

Updated:

January 1, 2024

This post may contain affiliate links. Please read my disclosure policy for details.

Happy New Year, friends! I hope you all had an amazing holiday season and are rested and recharged for getting back into the swing of things for the new year. I’m definitely not ready to go back to the grind of work, but at least I know my fridge is stocked and ready to go with healthy meals to help me get back to feeling like myself after all the holiday indulgence.

  • 2023 Year in Review
  • My Favorite New Recipes this Year
  • The Best of PBF Meal Preps 2023
  • Dive In For More Meal Prep
    • My Latest Weekly Meal Plans
    • Shop My Favorite Meal Prep Products

Of course, it’s also that time of year when you’re sure to be bombarded with “new year, new you” and fad diet messaging at every turn. And while those “lose weight quick” schemes can be tempting, nourishing your body with healthy, well-balanced meals is where it’s at for me. I’ve been meal prepping for 10 years now (can’t believe it’s been that long!!!!) and although the type of meal prep I do may not work for everyone, it’s my favorite healthy habit. So if you’re interested in meal prep, you’ve come to the right place! 

New to meal prep?

Get Started Here!

Explore my top tips for getting started, links to a ton of free resources and recipes, plus a list of must-have tools & essentials!

start here

This post is dedicated to my favorite meal plans and meal preps of 2023, but before we jump in, I just want to point out a couple of meal prep resources for anyone who is new to my blog! First, WELCOME!! My Meal Prep 101 page includes tips for getting started, how to tailor meal prep to fit your life, as well as container and gear recommendations. I also have 3 eBooks all about meal prep! The 3rd book is also available in hard copy form. In them you’ll find even more meal prep tips, recipes, sample meal plans, grocery lists, and prep day guides. Click on the image below to check out book previews and links to purchase them!

2023: Year in Review

2023 was an exceptionally busy year here at PBF and in my personal life. Here are a few highlights!

  • Hiking Trip: At the end of February, I went on my 2nd ever solo hiking trip! This one was to Utah and Arizona, including stops at Arches National Park, Horseshoe Bend, Antelope Canyon, and Zion National Park. Sadly I missed out on Bryce Canyon partly because of snow, but also because of a busted photography tour that was cancelled at the last minute because my guide had the flu (and didn’t find out until I drove 70 miles past Bryce!). I’m fairly certain I broke my middle toe in my hotel room on day 2 of the trip, but I stuffed it right back in my boot and carried on. Zion in the snow was absolutely magical – I highly recommend it! Although I did skip out on the narrowest parts of the Angels Landing hike (chains section) because it was covered in about a foot of snow…I just couldn’t stomach the 1,000 foot drop on either side when I couldn’t see where I was stepping. The bottom/middle picture below is as far as I got!
  • New Job: In June, I moved and started a new job in Baltimore. After spending 6 years in healthcare administration, it’s been quite the adjustment getting back to my “normal” Coast Guard operational duties. This move was a bummer for me since I absolutely loved my last neighborhood in Virginia, but such is the nature of a military PCS…as are the moving boxes, new relationships, and headaches!
  • New Website: If you’ve been here before, you may have noticed the major changes to my website as of early December! This project to redesign, simplify, and modernize the site is many, many months in the making. I’m really proud of how it looks and how much more user friendly it is – I hope you love it too!

My Favorite New Recipes this Year

It’s always hard to narrow down my favorites, but here are a few that stood out to me this year! It seems like I did a whole lot of warmer weather recipes this year. Maybe I was just defrosting after all the snow in Zion 😉

  • Gochujang Glazed Air Fryer Salmon Bowls

    Gochujang Glazed Air Fryer Salmon Bowls

  • Strawberry Cheesecake Baked Oatmeal

    Strawberry Cheesecake Baked Oatmeal

  • Bulgogi Beef Bowl

    Bulgogi Beef Bowl

  • Pesto Chicken & Bacon Summer Pasta

    Pesto Chicken & Bacon Summer Pasta

more meal prep friendly recipes

The Best of PBF Meal Preps 2023

Without further ado, here we go – let’s dive in to the 10 best meal preps of 2023! Just click on the photos or links to head over to that specific weekly meal plan. I’ve also included a breakdown of the individual meals for each meal plan so you can easily pick out and find the recipe that catches your eye.

Finding a New Fave

7.23.23

The Gochujang Glazed Air Fryer Salmon Bowls from this prep just might be my favorite recipe at the moment. You’ve gotta try it!

  • Mixed Berry Oatmeal Muffins
  • Gochujang Glazed Air Fryer Salmon Bowls
  • Summer Chicken Salad with Grapes and Crackers
  • Turkey Taco Salad
get the meal plan

Taste the Rainbow

4.30.23

I’m obsessed with the vibrant color that purple cabbage brings to the meal prep party!

  • Cookie Butter Protein Overnight Oats
  • Fish Taco Bowl
  • Juicy Grilled Chicken with Roasted Delicata Squash & Asparagus
  • Asian Inspired Chicken Salad
get the meal plan

Going Viral

4.16.23

The Cali Chicken Club Wraps from this prep went as close to viral as I’ve ever been, with over 800k views between IG and FB.

  • Mixed Berry Oatmeal Muffins
  • Sweet & Spicy Air Fryer Meatballs with Broccoli and Rice
  • California Chicken Club Wrap with Grapes or Carrots
  • Easy Greek Chicken Salad
get the meal plan

Cold Weather Wonders

12.3.23

This was my first meal plan on my freshly launched, redesigned website and includes an updated meal plan format that includes a free PDF download!

  • Gingerbread Protein Overnight Oats
  • Weeknight White Chicken Chili
  • Juicy Air Fryer Chicken
  • Apple & Pear Chopped Kale Salad
  • Roasted Kabocha Squash with Sesame Ginger Dressing
get the meal plan

The New Classics

9.10.23

All the recipes here have become regulars in my meal prep rotation!

  • Chocolate Covered Strawberry Oatmeal Muffins
  • Korean Inspired Ground Beef Bowl
  • Summer Chicken Salad with Grapes and Crackers
  • Easy Greek Chicken Salad
get the meal plan

Falling for Cooler Weather

11.12.23

When the temps finally drop below 75 and stay there, you’ll find me making a big batch of chili.

  • Mixed Berry Oatmeal Muffins
  • Egg Roll in a Bowl
  • Turkey Chili with Kale
  • Roasted Butternut Squash & Kale Salad with Juicy Grilled Chicken
  • Protein Energy Balls
get the meal plan

Summer Lovin’

6.25.23

This summer prep capitalized on in-season fruits and veggies and avoided hot food as much as possible!

  • Strawberry Cheesecake Baked Oatmeal
  • Pesto Chicken & Bacon Summer Pasta
  • Tuna Salad Lunch Box
  • Asian Inspired Chicken Salad
get the meal plan

Oh My Gourd

10.15.23

Pumpkin and butternut squash were featured heavily in this fall prep.

  • Pumpkin Chocolate Chunk Oatmeal Muffins
  • Egg White Muffins
  • Honey Dijon Harvest Bowl
  • Roasted Butternut Squash & Kale Salad with Juicy Grilled Chicken
  • Egg Roll in a Bowl
get the meal plan

A Beautiful Spread

2.12.23

One of my first meal preps photographed on a cleaner, more vertical background that I made myself. I still love the way it looks.

  • Sugar Cookie Protein Overnight Oats
  • Weeknight White Chicken Chili
  • Bulgogi Beef Bowl
  • Easy Greek Chicken Salad
Get the meal plan

Keep it Simple, Silly

3.12.23

My favorite meal prep recipes are ones that are simple but delicious enough to return to over and over again, and this prep has it.

  • Blueberry Banana Baked Oatmeal
  • Egg Roll in a Bowl
  • Juicy Grilled Chicken with Crispy Rosemary Potatoes and Broccoli
  • Easy Greek Chicken Salad
Get the meal plan

Dive In For More Meal Prep


My Latest Weekly Meal Plans

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all weekly meal plans

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About Erin

Erin is the author behind Peanut Butter and Fitness. She started this website in 2013 as a way to keep track of her favorite healthier kitchen creations and meal preps. Today, she still loves playing with her food and camera while helping others strike a balance between indulgence and well-being.

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2 responses

  1. Amanda
    January 1, 2024

    That summer pesto pasta is what brought me your way! And since then I’ve made many of your recipes. Thank you for the quality content and inspiration! Big bonus to share the military love. PCSing away from a place you adore is hard, but new adventures ahead. Peace in the new year!

    Reply
    1. Erin
      January 6, 2024

      Thanks so much, Amanda! Hopefully I’m just about done with the PCS thing – it’s so exhausting!

      Reply

WELCOME

Hey, I’m Erin!

I like to describe PBF as a healthy eating blog with a dollop of indulgence. Here you’ll find high protein and veggie-packed meals with a side of cocktails and desserts.

Read more

MEAL PREP GUIDES

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LOOKING FOR MORE?

Check out my books!

For more full in-depth guides to meal prepping, check out my meal prep books! With over 30 recipes each, these are perfect for starting strong!

Get them here

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