Happy Sunday, meal preppers! In PBF news this week, the site is relaunching very soon so this post will be getting a major facelift. I’ll probably be messing around with this post to test out my new weekly meal plan template, so don’t be alarmed if you see some major changes – be sure to check back soon if things look wonky! There will be a lot of updates to the format to make things more user friendly and easier to digest.
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, and 3) links to the containers you see here. You can also download a free, printer-friendly version of the meal plan along with all of the recipes, nutrition info, and scannable My Fitness Pal barcodes – for this week’s meal plan only you can download it right from here to see what it’s all about and whether you like the format, but in the future it will be a subscription based download.
If you’re new to meal prepping or want to learn more about how I meal prep, go check out my Meal Prep 101 page for more my meal planning tips and strategies.
This Week’s Recipes
Here’s a quick peek at this week’s recipes. Keep scrolling down for the recipe links or find more meal prep friendly recipes by following the link below!
- Gingerbread Protein Overnight Oats
- Weeknight White Chicken Chili
- Juicy Air Fryer Chicken
- Roasted Kabocha Squash with Sesame Ginger Dressing
- Apple & Pear Chopped Kale Salad
The Meal Plan
You may notice that my weekly meal plans only account for 6 out of the 7 days of the week. Don’t worry, that’s intentional and there are a few reasons for it. First, food freshness is quickly fading by day 6 and I don’t like to push beyond that limit. Second, I like to leave a little room for spontaneity, so I give myself some space in my meal plan for one or two meals of takeout or dining out (usually on the weekend). You can adjust this meal plan to meet your needs, but I always share what I’m actually prepping and eating so you can decide if it will work for you too.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Day 1 | Gingerbread Protein Overnight Oats | Juicy Air Fryer Chicken with Roasted Kabocha Squash and Steamed Broccoli | Weeknight White Chicken Chili |
| Day 2 | Gingerbread Protein Overnight Oats | Juicy Air Fryer Chicken with Apple & Pear Kale Salad | Juicy Air Fryer Chicken with Roasted Kabocha Squash and Steamed Broccoli |
| Day 3 | Gingerbread Protein Overnight Oats | Weeknight White Chicken Chili | Juicy Air Fryer Chicken with Apple & Pear Kale Salad |
| Day 4 | Gingerbread Protein Overnight Oats | Juicy Air Fryer Chicken with Roasted Kabocha Squash and Steamed Broccoli | Weeknight White Chicken Chili |
| Day 5 | Gingerbread Protein Overnight Oats | Juicy Air Fryer Chicken with Apple & Pear Kale Salad | Juicy Air Fryer Chicken with Roasted Kabocha Squash and Steamed Broccoli |
| Day 6 | Gingerbread Protein Overnight Oats | Weeknight White Chicken Chili | Juicy Air Fryer Chicken with Apple & Pear Kale Salad |
Ready to Dive In? Get This Week’s
Print Friendly Meal Plan Bundle
If you’d rather look at a hard copy instead of a tablet or phone, you can get this week’s meal plan and all the recipes bundled into one easy to print PDF!
Snack Ideas
My weekly meal plans don’t include snacks, but don’t let that fool you – I eat plenty of snacks to round out my nutritional and hunger needs! Here are some ideas to help you meet yours:
- Protein Energy Balls
- Cottage cheese with jam
- Apple with peanut butter
- Blueberries and strawberries
- Protein shake
- Hard boiled eggs
The Recipes
breakfast
Gingerbread Protein Overnight Oats
These overnight oats are like a cozy hug in a jar, blending those spicy gingerbread vibes with a solid protein kick.
lunch/dinner
Weeknight White Chicken Chili
This hearty soup comes together in under 30 minutes, making it a perfect family meal for any weeknight – or a quick meal prep recipe. The ingredients list is short and there’s minimal chopping required, making cleanup a breeze too!
lunch/dinner
Juicy Air Fryer Chicken
Meal prepping with chicken can leave you at risk of dried out chicken, unless you use my secret to the getting the juiciest chicken breasts every time! All you need is salt, sugar, and a few spices to make your own chicken brine at home.
lunch/dinner
Roasted Kabocha Squash with Sesame Ginger Dressing
Kabocha squash develops an earthy, slightly sweet flavor and a really creamy but fluffy texture when roasted, so I paired it up with the bold flavors of sesame and ginger. The brightness of the dressing is a perfect complement the creaminess of this gorgeous squash.
lunch/dinner
Apple & Pear Chopped Kale Salad
Kale and brussels sprouts are shredded finely to make this salad totally crave-worthy. Add apples, pears, maple smoked cheddar, marcona almonds, and fried onions, then toss the whole thing with a sweet and tangy Apple Crisp Dressing that brings the whole thing together in one big burst of flavor on your fork.
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