Happy Sunday, meal preppers! I have another perfect-for-summer weekly meal plan coming at ya today. Is it just me or does everyone love grapes in the summer?! If you’re not a grape lover, just go ahead and replace them with your favorite summer fruit like melon chunks or berries.
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: Raspberry Lemon Oatmeal Muffins
- Lunch: Summer Chicken Salad with Crackers and Grapes
- Dinner: Big Mac Salad
Day 2
- Breakfast: Raspberry Lemon Oatmeal Muffins
- Lunch: Chicken & Hummus Meal Prep Box
- Dinner: Summer Chicken Salad with Crackers and Grapes
Day 3
- Breakfast: Raspberry Lemon Oatmeal Muffins
- Lunch: Big Mac Salad
- Dinner: Chicken & Hummus Meal Prep Box
Day 4
- Breakfast: Raspberry Lemon Oatmeal Muffins
- Lunch: Summer Chicken Salad with Crackers and Grapes
- Dinner: Big Mac Salad
Day 5
- Breakfast: Raspberry Lemon Oatmeal Muffins
- Lunch: Chicken & Hummus Meal Prep Box
- Dinner: Summer Chicken Salad with Crackers and Grapes
Day 6
- Breakfast: Raspberry Lemon Oatmeal Muffins
- Lunch: Big Mac Salad
- Dinner: Chicken & Hummus Meal Prep Box
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
Lemon Raspberry Oatmeal Muffins
Servings: jumbo muffins
Ingredients
Dry Ingredients
- 2 cups rolled oats, (200 grams)
- 1 scoop Cellucor Whipped Vanilla Whey Protein powder, (32 grams)
- 1 scoop Dymatize Elite Vanilla Casein Protein Powder, (34 grams)
- 1 1/2 cups raspberries, (165 grams)
- 2 lemons, zested
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- pinch salt
Wet Ingredients
- 1 cup unsweetened applesauce, (244 grams)
- 1/4 cup unsweetened vanilla almond milk, (2 fl oz)
- 3 tbsp honey, (63 grams)
- 2 egg whites
- 2 tbsp Skippy Natural Creamy Peanut Butter, melted, (32 grams)
- 1/2 tsp vanilla extract
Instructions
- Pre-heat oven to 425°. Line a jumbo muffin tray with 6 parchment paper liners. Set aside.
- Mix dry ingredients in a large bowl, set aside. Whisk all wet ingredients together, then mix into dry ingredients until well combined. Divide batter evenly into 6 muffin cups.
- Bake at 425° for 5 minutes, then lower heat to 350 degrees and continue baking for 22-25 minutes until muffin tops are golden brown and resist collapsing when pressed lightly on top with your finger.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 129g, Calories: 270kcal (14%), Carbohydrates: 41g (14%), Protein: 15g (30%), Fat: 6g (9%), Cholesterol: 9mg (3%), Sodium: 249mg (11%), Potassium: 111mg (3%), Fiber: 3g (13%), Sugar: 14g (16%)
Summer Chicken Salad
Servings: servings (1 cup per serving)
Ingredients
- 1 small rotisserie chicken, bones and skin removed, (500 grams)
- 1 cup red seedless grapes, halved, (165 grams)
- 1/2 cup Duke's Light Mayonaisse, (120 grams)
- 3 stalks celery, chopped, (70 grams)
- 1/2 lemon, juiced and zested
- 1/4 cup green onion, chopped
- 3 tbsp sweet relish, (45 grams)
- 1 1/3 tbsp course ground dijon mustard, (20 grams)
- 1 tbsp fresh dill, chopped
- 1 tsp Oh My Spice! Lemon Pepper Dill Seasoning
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Mix all ingredients together in a large bowl until evenly coated.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 1cup, Calories: 238kcal (12%), Carbohydrates: 8g (3%), Protein: 19g (38%), Fat: 10g (15%), Cholesterol: 72mg (24%), Sodium: 380mg (17%), Potassium: 89mg (3%), Sugar: 5g (6%)
Big Mac Salad
This Big Mac Salad is a fast food favorite turned low carb salad – totally craveable and perfect for a meal prep lunch!
Servings: servings
Ingredients
Burger Mixture
- 1 lb 93/7 ground beef
- 2 tbsp ketchup, (1 fl oz)
- 1 tbsp low sodium soy sauce, (0.5 fl oz)
- 1 tbsp house burger seasoning, (recipe in notes)
- 1/2 tbsp olive oil, (0.25 fl oz)
Salad Ingredients
- 8 cups green leaf lettuce, chopped, (300 grams)
- 2 large Roma tomatoes, chopped, (300 grams)
- 1 cup pickles, chopped (I like Bread & Butter), (170 grams)
- 1/2 cup red onion, chopped, (80 grams)
- 1/2 cup extra sharp cheddar cheese, shredded, (56 grams)
- 1/2 cup low fat Thousand Island dressing, (4 fl oz)
Instructions
- Heat olive oil in a large skillet over medium-high heat. Once oil is shimmery and hot, add ground beef and season with burger seasoning. Break ground beef apart with a wooden spatula as it cooks.
- Once ground beef is almost completely cooked, drain excess fat from the skillet. Return to heat and add soy sauce and ketchup, mixing to coat the beef evenly. Continue cooking until beef is cooked through. Set aside.
- Assemble salad to serve. If meal prepping in a mason jar, add salad dressing to the bottom of the jar first, then add: beef, onions, tomatoes, pickles, cheese, and lettuce.
Tips & Tricks
House Burger Seasoning
- 1 tbsp Flavor God Garlic Lover’s Seasoning
- 1/2 tbsp smoked paprika
- 1/2 tbsp chili powder
- 1/2 tbsp Mexican oregano
- 1/2 tbsp ground mustard
- 3/4 tsp salt
- 3/4 tsp black pepper
Nutrition Information
Calories: 398kcal (20%), Carbohydrates: 24g (8%), Protein: 30g (60%), Fat: 21g (32%), Cholesterol: 93mg (31%), Sodium: 1059mg (46%), Potassium: 521mg (15%), Fiber: 3g (13%), Sugar: 13g (14%)
Chicken and Hummus Meal Prep Box
Servings: servings
Ingredients
Juicy Air Fryer Chicken
- 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
Other Ingredients
- 4 cups red seedless grapes, (368 grams)
- 12 oz baby carrots
- 6 oz Sabra Original Hummus
- 5 stalks celery, cut into 2" segments, (200 grams)
Instructions
Make the 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 the Meal Prep Box
- Add hummus to reusable dressing containers (3 tbsp each).
- Add sliced chicken and hummus to the large section of the container, then add celery and carrots to one of the smaller sections, and finally add the grapes to the remaining section.
Nutrition Information
Calories: 273kcal (14%), Carbohydrates: 14g (5%), Protein: 31g (62%), Fat: 10g (15%), Sodium: 316mg (14%), Potassium: 332mg (9%), Fiber: 6g (25%), Sugar: 5g (6%)
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