
Happy Sunday, meal preppers! This week’s meal plan is full of new recipes and even makes enough that you can stash away a couple meals in the freezer too. If this is a long weekend for you, I hope you enjoy the rest of it! Today is meal prep day, but I’ll be trying to get outside as much as I can tomorrow before it proceeds to rain all week :/
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 some of 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).
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Italian Sausage, White Bean, and Kale Soup
- Dinner: Individual Chicken Pot Pies
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Easy Greek Chicken Salad
- Dinner: Italian Sausage, White Bean, and Kale Soup
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Individual Chicken Pot Pies
- Dinner: Easy Greek Chicken Salad
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Italian Sausage, White Bean, and Kale Soup
- Dinner: Individual Chicken Pot Pies
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Easy Greek Chicken Salad
- Dinner: Italian Sausage, White Bean, and Kale Soup
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Individual Chicken Pot Pies
- Dinner: Easy Greek Chicken Salad
The Snack Ideas
- Yogurt and granola
- Flavored tuna packets
- Apples 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


Mixed Berry Oatmeal Muffins
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops ON Gold Standard Plant Based Protein Powder, (72 grams)
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 3/4 cup unsweetened applesauce, (6 oz)
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
- 1/2 cup blueberries, (75 grams)
- 1/2 cup strawberries, chopped, (75 grams)
- 1/2 cup blackberries, (75 grams)
- 1/4 cup maple syrup, (2 oz)
- 2 egg whites
- 1 1/2 tbsp Skippy Natural Creamy Peanut Butter, (24 grams)
- 1/2 tsp vanilla extract
Instructions
- Pre-heat oven to 350 degrees. Arrange 7 jumbo silicone baking cups on a baking sheet.
- Mix all dry ingredients, then add wet ingredients and mix until combined. Divide evenly into 7 baking cups.
- Bake for 35 minutes or until tops of muffins begin to brown slightly. Allow to cool slightly before removing from silicone cups and serving.
Tips & Tricks
- Click here or scan the barcode below to log this food in My Fitness Pal.
- I recommend these jumbo silicone baking cups!
- You can replace the plant based protein with whey if you’d prefer – just sub it out with the same amount of powder but decrease the amount of almond milk to 1/2 cup.
Nutrition Information




Easy Individual Chicken Pot Pie
Ingredients
- 1 small rotisserie chicken, skin and bones removed, chopped, (550 grams cleaned chicken)
- 24 oz frozen veggies, (680 grams)
- 2 1/2 cups Swanson Chicken Cooking Stock, Unsalted, (20 fl oz)
- 2 10.5 oz cans Campbell's Healthy Choice Cream of Mushroom Soup
- 1 medium sweet onion, chopped, (250 grams)
- 2 ribs celery, chopped, (70 grams)
- 5 cloves garlic, minced, (20 grams)
- 2 tbsp unsalted butter
- 2 tbsp all purpose flour, (16 grams)
- 2 tsp fresh thyme leaves, roughly chopped
- 1 tsp ground mustard
- 1 tsp sea salt, (or to taste)
- 1/2 tsp chili powder
- 1/4 tsp black pepper
Pastry Crust
- 1 box Pepperidge Farm frozen puff pastry sheets, thawed for 30-40 mins at room temp, (490 grams)
- 1 egg
- 1-2 tbsp water
Instructions
- Pre-heat oven to 400°. Arrange individual oven-safe baking or meal prep dishes on a baking sheet.
- In a pot, melt butter over medium high heat. Once butter is hot, add onion, celery, garlic, and fresh thyme. Cook and stir for about 5 minutes or until tender. Add flour and stir to coat veggies evenly. No powdery flour should remain visible.
- Add chicken stock and cream of mushroom soup, whisking to ensure there are no clumps of flour. Bring to a boil for 1-2 minutes, then remove from heat and set aside to cool.
- Unroll the puff pastry onto a lightly floured surface. Trim to fit the opening of your baking dish (I prefer square so I don't waste much pastry!). If you need to splice 2 pieces of pastry together, just lightly wet the edges and work the dough to smoosh it together. Crimp the edges of the pastry using your fingers, then cut an "X" in the middle of the prepared pastry squares to allow steam to escape.
- Whisk the egg and water together to create an egg wash. Brush the top and edges of the pastry with egg wash for optimal browning. (Note: Skip the egg wash if you plan to freeze the pot pies.)
- Mix frozen veggies and rotisserie chicken into the soup mixture. Divide among 6 baking dishes (about 2 cups filling per serving).
- Gently lay each pastry square on top of the filling. Push the corners down slightly if they are sticking up above the edge of the dish, but do not press down farther than that. This will help keep the soup mixture under the pastry as much as possible.
- Bake at 400° for 35 minutes, then increase the temperature to 450° and move to the top rack of the oven for the last 10 minutes. The pastry should puff up slightly, become flaky on the top, and develop a deep golden brown color.
Tips & Tricks
- Skip Step 5 (egg wash), and build your pot pies in a 2-cup Souper Cube instead of a glass dish.
- Do not bake before freezing! Once you’ve layered your puff pastry on top of the filling, freeze the pot pies completely.
- To bake from frozen, preheat oven to 400°. Place your frozen pot pies in a square, oven safe baking dish like this or this. Cover with foil and bake for 40 minutes.
- Remove foil, then brush each pot pie crust with egg wash as in Step 5 above. Increase oven temperature to 425° and shift to the top rack. Continue baking until crusts are deep golden brown, about 45-55 more minutes. Allow pot pies to cool to a safe temperature before eating.
Nutrition Information




Italian Sausage, White Bean, and Kale Soup
Ingredients
- 1 lb 98% lean ground chicken
- 1 lb Wegmans Italian Classics Mild Poultry Italian Sausage, casings removed
- 10 cups chopped kale, (140 grams)
- 8 cups Swanson Chicken Cooking Stock, Unsalted, (64 fl oz)
- 2 14.5 oz cans cannellini beans, drained
- 1 1/2 cups half and half, (12 fl oz)
- 1 large onion, chopped, (315 grams)
- 2 medium carrots, chopped, (100 grams)
- 2 ribs celery, chopped, (70 grams)
- 4 cloves garlic, minced, (16 grams)
- 1/2 tbsp olive oil, (7 grams)
- 1 stalk fresh rosemary
- 2 bay leaves
- 1 tsp salt, (or to taste)
- 1/2 tsp red pepper flakes
- 1/4 tsp black pepper
Instructions
- In a large pot like this, heat olive oil over medium high heat. Once oil is shimmering, add ground chicken and sausage. Cook, breaking apart with a spatula for 5-7 minutes or until cooked through. Drain any excess fat from the pot, or blot it up with a paper towel.
- Add carrots, celery, onion, garlic, and half the salt. Continue to cook for another 2-3 minutes, stirring frequently, until onions and garlic are tender.
- Add chicken stock, cannellini beans, red pepper flakes, black pepper, and remaining salt. Stir, scraping up any browned bits from the bottom of the pot, then add rosemary stalk and bay leaves.
- Lower heat to a simmer, then cover and simmer for 15-20 minutes. The carrots should be fork tender at this point. If they're not, simmer for a bit longer.
- Remove pot from heat and allow to cool for about 5 minutes. During this time, remove the rosemary stalk and bay leaves from the broth. Add half and half and kale to the pot, then stir to combine.
- Serve with fresh grated parmesan cheese, lemon zest, and bread, if desired (not included in nutrition info).
Tips & Tricks
Nutrition Information




Easy Greek Chicken Salad
Ingredients
Salad Ingredients
- 7 oz green leaf lettuce, chopped, (about 8 cups chopped)
- 1 cup cherry tomatoes, halved, (170 grams)
- 1 cup English cucumber, chopped, (150 grams)
- 1/2 cup Farmer Boy Greek Dressing, (4 fl oz)
- 1/2 cup fat free feta cheese, (56 grams)
- 1/3 cup red onion, sliced
- 1/3 cup kalamata olives, halved, (61 grams)
Juicy Air Fryer Chicken
- 1 lb raw chicken breast
- 3 tbsp homemade brine mix
- 1 tsp olive oil
- 1 tsp Oh My Spice! Lemon Pepper Dill Seasoning
- 1/2 tsp chili powder
- salt and pepper to taste
Instructions
Juicy Air Fryer Chicken
- 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.
Assemble
- Divide lettuce, cucumbers, tomatoes, chicken, olives, and feta cheese (if desired) into 4 serving dishes. Top with Greek Dressing before serving. Serve with pita bread and hummus if desired.
Tips & Tricks
Nutrition Information


