
Happy Sunday, meal preppers! We’re quickly marching toward the end of summer here in Northern Virginia, but there’s still plenty of time to enjoy all my favorite summery recipes. So fire up that grill, and let’s get into this prep…
If you’ve never been here before, welcome! My meal prep posts go a little something like this: 1) meal plan (use any or all of it!), 2) snack ideas, 3) links to the containers you see here, and 4) recipes and nutrition info. You can jump straight to the recipes by clicking the “Jump to Recipes” link above, or click the direct link to the individual recipe you want below. Otherwise, just keep scrolling down!




Here’s a quick peek at this week’s recipes. Just click the button below to jump straight to the one you want! Note: the links in the meal plan below will take you to individual recipe pages (separate from this post), but the big teal buttons will take you to the recipe embedded in this post.
The Meal Plan
Day 1
- Breakfast: Chocolate Covered Strawberry Oatmeal Muffins
- Lunch: Asian Chicken Salad
- Dinner: Lemon Garlic Shrimp Bowls
Day 2
- Breakfast: Chocolate Covered Strawberry Oatmeal Muffins
- Lunch: Juicy Air Fryer Chicken with Grilled Corn and Zucchini
- Dinner: Lemon Garlic Shrimp Bowls
Day 3
- Breakfast: Chocolate Covered Strawberry Oatmeal Muffins
- Lunch: Asian Chicken Salad
- Dinner: Lemon Garlic Shrimp Bowls
Day 4
- Breakfast: Chocolate Covered Strawberry Oatmeal Muffins
- Lunch: Juicy Air Fryer Chicken with Grilled Corn and Zucchini
- Dinner: Lemon Garlic Shrimp Bowls
Day 5
- Breakfast: Chocolate Covered Strawberry Oatmeal Muffins
- Lunch: Asian Chicken Salad
- Dinner: Juicy Air Fryer Chicken with Grilled Corn and Zucchini
Day 6
- Breakfast: Chocolate Covered Strawberry Oatmeal Muffins
- Lunch: Asian Chicken Salad
- Dinner: Juicy Air Fryer Chicken with Grilled Corn and Zucchini
The Snack Ideas
- Trail mix
- Popcorn
- Celery with peanut butter
- Blueberries and strawberries
- Protein shakes
- Hard boiled eggs
The Containers
Here are the direct links to the containers you see pictured in this post. Note: these are Amazon Affiliate links.
The Recipes


Chocolate Covered Strawberry Oatmeal Muffins
Ingredients
- 2 cups rolled oats (160 grams)
- 2 scoops Optimum Nutrition Gold Standard Plant-Based Chocolate Protein Powder (64 grams)
- 1/2 cup Scharffen Berger Dark Chocolate (62% Cocao), cut into chunks (70 grams)
- 3 tbsp dutch cocoa powder (17 grams)
- 1 tsp instant espresso
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1 1/2 cup strawberries, chopped (220 grams)
- 1 cup unsweetened applesauce (244 grams)
- 2/3 cup unsweetened vanilla almond milk (5.33 fl oz)
- 2 egg whites
- 2 tbsp maple syrup (1 fl oz)
- 2 tbsp Skippy Natural Creamy Peanut Butter, melted (32 grams)
- 1 tsp vanilla extract
- pinch salt
Instructions
Pre-heat oven to 350 degrees. Arrange jumbo parchment muffin liners inside jumbo muffin tin. Set aside.
Mix all dry ingredients except chocolate chunks, then add wet ingredients and mix until combined. Fold in chocolate chunks. Scoop batter evenly into baking cups.
Bake for 35 minutes or until a toothpick inserted into the center of a muffin comes out mostly clean.
Recipe Notes
Click here or scan the barcode below to log this food in My Fitness Pal.




Lemon Garlic Shrimp Bowl with Tahini Dressing
Ingredients
Lemon Garlic Shrimp
- 1 1/2 lbs raw shrimp, peeled and deveined, tail on
- 5 cloves garlic, minced (20 grams)
- 1 1/2 tbsp unsalted butter (21 grams)
- 1 1/2 tbsp lemon zest
- 1/2 lemon, juiced
- 1/2 tsp Flavor God Garlic Lover's Seasoning
- 1/4 tsp chili powder
Tangy Lemon Tahini Dressing
- 2 tbsp Roland Roasted Garlic Tahini (28 grams)
- 1 tbsp lemon juice (15 grams)
- 1/2 tbsp honey (11 grams)
- 1/2 tbsp apple cider vinegar (7 grams)
- 1/2 tbsp water (7 grams)
- 1 tsp dijon mustard (5 grams)
- 1/4 tsp salt
Other
- 2 1/2 cups butternut squash, cubed (330 grams)
- 1 bunch asparagus, trimmed (400 grams)
- 2/3 cup farro, cooked according to package directions (120 grams)
- 1/4 cup fresh curly parsley, chopped
- 1 tsp olive oil
- 1/2 tsp Flavor God Garlic Lover's Seasoning
- salt and pepper to taste
- Optional: toasted pine nuts
Instructions
Make the dressing. Whisk together all dressing ingredients until smooth. Adjust salt to taste, then set aside in the refrigerator.
Roast the butternut squash. Pre-heat oven to 425° and line a baking sheet with foil. Add cubed butternut squash to the baking sheet and drizzle with 1 tsp olive oil, then season with 1/2 tsp Flavor God Garlic Lover's Seasoning.
Toss squash to coat evenly with oil and seasoning, then arrange in a single layer on the baking sheet. Roast for 20-25 minutes or until it begins to get golden brown and is fork tender. Set aside.
Steam the asparagus. Add asparagus to a large, microwave safe bowl. Cover bowl with a damp paper towel. Microwave for 2-3 minutes or until asparagus is bright green and tender-crisp. Immediately transfer asparagus to an ice bath to stop cooking, then pat dry and cut into 2″ pieces. Set aside.
Prepare the shrimp. Rinse shrimp and pat dry with paper towels. Season with Flavor God Garlic Lover's Seasoning and chili powder.
Melt butter over medium-high heat (7 or 8 out of 10) in a large skillet. Add shrimp in a single layer, being careful not to crowd the skillet (you may need to do this in 2 batches). Cook for 1-2 minutes or until browned on the cooked side.
Flip the shrimp, add garlic and lemon juice, and continue cooking for about 2 minutes or until shrimp just reach opaque and are cooked through.
Remove shrimp to a plate or bowl and toss with lemon zest.
Assemble the bowls. Add cooked farro, butternut squash, asparagus, and shrimp to a large bowl. Drizzle with lemon tahini dressing. Top with fresh chopped parsley and toasted pine nuts, if desired.
Recipe Notes
Click here or scan the barcode below to log this food in My Fitness Pal.




Asian Chicken Salad
Ingredients
- 1 lb chicken breast, raw
- 8 cups green leaf lettuce, chopped (290 grams)
- 2 cups red cabbage, shredded (170 grams)
- 1 1/2 cups English cucumber, julienned (180 grams)
- 1 cup matchstick carrots (125 grams)
- 1/3 cup cilantro, chopped (6 grams)
- 4 4 oz cups mandarin oranges (in water or juice), drained
- 1/2 cup fried wonton strips (28 grams)
- 1/2 cup Wegmans Spicy Citrus Ginger Sauce (4 fl oz)
- 1/2 cup Wegmans Sesame Ginger Dressing (4 fl oz)
Instructions
Marinate chicken. Add chicken breasts and 1/2 cup of Wegmans Spicy Citrus Ginger Sauce to a resealable bag. Seal the bag and massage the chicken and sauce around to distribute the sauce and coat the chicken evenly. Set aside in the refrigerator to marinate for at least 2 hours or up to overnight.
Prepare salad ingredients. If meal prepping, add a piece of paper towel to the bottom of your 4 salad containers, then divide lettuce among the containers. Top with shredded cabbage, matchstick carrots, and cilantro.
In the salad tray or divided section of the container, add mandarin oranges and cucumbers. Divide the dressing among the dressing containers and seal. Set salad ingredients aside in the refrigerator.
Grill the chicken. Pre-heat grill to 400° and spray grill grates with non-stick grill spray or rub the grates with vegetable oil. Allow excess marinade to drip off of chicken, then add to hot grill. Grill 6 minutes on first side, then flip and continue grilling for 4-6 minutes or until internal temperature just reaches 165°.
Finish assembling salad. Allow chicken to rest for 5 minutes before slicing and adding to the dedicated/divided section in your salad container, so that it does not touch any other ingredients.
Serve. When ready to eat, heat chicken for 30 seconds, then mix all ingredients and top with fried wonton strips.
Recipe Notes
Click here or scan the barcode below to log this food in My Fitness Pal.




Juicy Air Fryer (or Grilled) Chicken
Ingredients
- 1 lb chicken breast, raw
- 3 tbsp homemade brine mix
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/4 tsp chili powder
- salt and pepper to taste
- water
Instructions
Bring 2 cups water to a boil. Add brine mix and stir until dissolved. Pour over ice in a flat bottomed resealable container. Add chicken, then add additional water until chicken is submerged. Brine for at least 5 hours or up to 12 hours.
Remove chicken from brine and rinse with cold water. Pat dry on a paper towel, then pound down the thicker end of the chicken breast until they are even thickness across.
Rub the chicken with 1 tsp olive oil until evenly coated. Season with salt, pepper, chili powder, and Oh My Spice! seasoning.
Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through (sometimes I up the temp to 390 degrees after flipping the chicken for crispier edges). Set aside to cool for about 5 mintes before slicing.
Recipe Notes
Grill instructions: Follow the same instructions above through Step 3. Pre-heat grill to 400°. Grill chicken 6 minutes on first side, then flip and grill 4-5 minutes on other side until chicken barely reaches 165° in the thickest part of the chicken. Allow chicken to rest for 5 minutes before slicing.



What kind of dressing would you recommend for someone who cannot eat tahini? This looks delicious, and I’d love to try it!
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