Free Weekly Meal Plans
Free Weekly Meal Plans
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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of July 23rd, 2023

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Author:

Erin

Published:

July 23, 2023

Updated:

May 13, 2024

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

Happy Sunday, meal preppers! This week’s meal plan is made-for-summer, with minimal oven and stove time to keep things cool in the house. I hope you’re all surviving what feels like an endless cycle of summer heat and humidity. And thunderstorms. So many thunderstorms. Which I normally love, but my dog cannot handle it and has a destructive anxiety attack every time. I’m ready for summer to move along and start transitioning to fall. How about you?!

  • This Week’s Recipes
  • The Meal Plan
    • Print Friendly Meal Plan Bundle
  • Snack Ideas
  • Shop the Containers
  • The Recipes
    • Mixed Berry Oatmeal Muffins
    • Gochujang Glazed Air Fryer Salmon Bowls
    • Summer Chicken Salad
    • Turkey Taco Salad
    • Avocado Ranch Dressing
  • More Meal Prep Resources
    • Get Started Here!
    • More Weekly Meal Plans
    • Meal Prep Basics

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. These printer friendly meal plans are exclusive content for email subscribers, but once you sign up, you’ll be able to access all my weekly meal plans that are available in printer-friendly format! I’m still working to update old meal plans with this new feature, but all future ones will have this available. And bonus – you can also access these plans early, sometimes up to a week ahead of non-subscribers!

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!

  • Mixed Berry Oatmeal Muffins
  • Gochujang Glazed Air Fryer Salmon Bowls
  • Summer Chicken Salad with Crackers and Grapes
  • Turkey Taco Salad with Avocado Ranch Dressing
more meal prep friendly recipes

Anand here’s a look inside my fridge after finishing this meal prep! Am I an organization freak? I’d say yeah, a little bit 😉 But you also can’t really see all the stuff hidden behind the meal prep containers or what’s in the fridge door, so don’t be too jealous.

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.

BreakfastLunchDinner
Day 1Mixed Berry Oatmeal MuffinsTurkey Taco Salad with Avocado Ranch DressingGochujang Glazed Air Fryer Salmon Bowls
Day 2Mixed Berry Oatmeal MuffinsSummer Chicken Salad with Crackers and GrapesGochujang Glazed Air Fryer Salmon Bowls
Day 3Mixed Berry Oatmeal MuffinsTurkey Taco Salad with Avocado Ranch DressingGochujang Glazed Air Fryer Salmon Bowls
Day 4Mixed Berry Oatmeal MuffinsSummer Chicken Salad with Crackers and GrapesGochujang Glazed Air Fryer Salmon Bowls
Day 5Mixed Berry Oatmeal MuffinsTurkey Taco Salad with Avocado Ranch DressingSummer Chicken Salad with Crackers and Grapes
Day 6Mixed Berry Oatmeal MuffinsTurkey Taco Salad with Avocado Ranch DressingSummer Chicken Salad with Crackers and Grapes

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!

Free download

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:

  • Cottage cheese with jam
  • Protein Energy Balls
  • Popcorn
  • Apple with peanut butter
  • Blueberries and strawberries
  • Protein shake
  • Hard boiled eggs
find more snack ideas

Shop the Containers

2-Section Containers

Salad Containers

9.6 cup Container

Silicone Muffin Cups

3-Section Container

Dressing Containers

Veggie Saver

More of my faves

The Recipes

Breakfast

Mixed Berry Oatmeal Muffins

These dairy free and gluten free muffins are like a bowl of comforting oatmeal in baked form. More dense and filling than a regular muffin, they’re packed with berries and great for meal prep. Plus they have 12 grams of protein and 5 grams of fiber per muffin!

Recipe

lunch/dinner

Gochujang Glazed Air Fryer Salmon Bowls

I love the combo of deep umami glazed salmon with bright and fresh cucumber, avocado, and edamame. Top it off with gochujang mayo and you won’t be able to put your chopsticks down!

recipe

Lunch/Dinner

Summer Chicken Salad

Serve this easy chicken salad up classic style on a croissant or grab a pita, wrap, or even just regular sandwich bread. I like pairing it with grapes and crackers for meal prep!

recipe

Lunch/Dinner

Turkey Taco Salad

This hearty taco salad is made with high protein ground turkey that’s smothered in a yummy skillet sauce, then paired with corn, black beans, tomatoes, and tortilla strips. Finally, it’s topped with Avocado Ranch Dressing. This is my go-to meal prep salad!

Recipe

condiments

Avocado Ranch Dressing

Classic buttermilk ranch dressing gets a zesty twist with the addition of cilantro, lime, and creamy avocado in this creamy Avocado Ranch Dressing.

Recipe

More Meal Prep Resources


New to meal prep?

Get Started Here!

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

start here

More Weekly Meal Plans

  • Weekly Meal Plan – June 22nd, 2025

    Weekly Meal Plan – June 22nd, 2025

  • Weekly Meal Plan – June 8th, 2025

    Weekly Meal Plan – June 8th, 2025

  • Weekly Meal Plan – June 1st, 2025

    Weekly Meal Plan – June 1st, 2025

  • Weekly Meal Plan – May 18th, 2025

    Weekly Meal Plan – May 18th, 2025

All weekly meal plans

Meal Prep Basics

Browse All

Learn all my favorite techniques and tricks to keep food fresh and tasty, whether you’re freezing it for months, storing it in the refrigerator for the week, or prepping lunch for on the road without a microwave for reheating.

My ultimate guide to picking the perfect meal prep containers for your lifestyle!

Learn How

Create Your Own Meal Plan

Prep Freezer Meals

Keep Prepped Food Fresh

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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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One response

  1. gorilla tag
    March 28, 2024

    After the ground turkey is almost done, add the skillet sauce and continue cooking, breaking it up with a wooden spatula as needed.

    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.

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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!

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