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?!
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!
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.
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.
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
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Summer Chicken Salad
- Dinner: Gochujang Glazed Air Fryer Salmon Bowls
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Turkey Taco Salad
- Dinner: Gochujang Glazed Air Fryer Salmon Bowls
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Summer Chicken Salad
- Dinner: Gochujang Glazed Air Fryer Salmon Bowls
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Turkey Taco Salad
- Dinner: Gochujang Glazed Air Fryer Salmon Bowls
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Summer Chicken Salad
- Dinner: Turkey Taco Salad
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Summer Chicken Salad
- Dinner: Turkey Taco Salad
The Snack Ideas
- Protein energy balls
- Cottage cheese with jam
- 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
Gochujang Glazed Air Fryer Salmon Bowl
Ingredients
- 1 lb Atlantic salmon, skin removed and cut into 1 1/2" chunks
- 10 oz frozen edamame, thawed, (283 grams)
- 2 small Haas avocados, sliced, (200 grams)
- 1 cup English cucumber, sliced thinly, (120 grams)
- 1 small Fresno pepper, sliced thinly, (14 grams)
- 2/3 cup jasmine rice, prepared according to package directions, (121 grams)
- 1/3 cup green onions, sliced
- 1 tbsp sesame seeds, (8 grams)
- 1 tsp sesame oil, (5 grams)
Gochuchang Mayo
- 3 tbsp Kewpie mayonnaise, (45 grams)
- 1 tbsp lime juice, (0.5 fl oz)
- 1 tsp O'Food Gochujang Korean Chili Sauce, (6 grams)
Marinade and Sauce
- 6 tbsp low sodium soy sauce, (3 fl oz)
- 1/4 cup O'Food Gochujang Korean Chili Sauce, (72 grams)
- 1/4 cup honey, (2 fl oz)
- 2 tbsp fresh grated ginger, (12 grams)
- 2 tsp sesame oil, (10 grams)
- Optional: 1/4 tsp red pepper flakes for extra spice
Instructions
Make the marinade/sauce.
- Whisk together all marinade ingredients until combined, then divide in half. Pour half of the marinade over the salmon chunks, tossing until the salmon is evenly coated. Cover and refrigerate for 1-2 hours.
- Heat a small skillet or pan over medium-high heat. Add sesame oil and once hot, add sliced Fresno peppers. Sauté for 1-2 minutes, then add remaining marinade. Bring to a boil, then lower heat to a simmer. Simmer for 5-10 minutes or until sauce begins to thicken and has reduced by about half. Remove sauce to a bowl or jar and set aside to cool.
Air fry the salmon.
- Pre-heat air fryer to 400°, then spray the bottom with non-stick cooking spray. Add salmon chunks to the air fryer in a single layer, ensuring the pieces are not touching one another. You may need to do this in batches depending on the size of your air fryer. Air fry at 400° for 6-7 minutes, watching to ensure the edges do not burn.
- Carefully remove the salmon chunks from the air fryer to a shallow bowl. I like to use a spatula instead of tongs for this to keep the salmon from flaking apart. Drizzle the salmon with the reduced sauce and toss very gently to coat the salmon evenly.
Assemble the bowls.
- Whisk together the gochujang mayo ingredients until well combined.
- Add cooked rice to the bottom of your bowl, then layer with edamame, sliced cucumbers, sliced avocados, and salmon. Top with gochujang mayo, sesame seeds, and green onions before serving.
Tips & Tricks
Nutrition Information
WITH RICE
NO RICE
Summer Chicken Salad
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
Nutrition Information
Ground Turkey Taco Salad
Ingredients
- 1 lb 99% extra lean ground turkey
- 1/2 cup Frontera New Mexico Taco Skillet Sauce, (120 grams)
- 8 cups romaine lettuce, chopped, (260 grams)
- 1 cup cherry tomatoes, halved, (120 grams)
- 1 cup low sodium black beans, drained and rinsed, (260 grams)
- 1 cup frozen corn kernels, thawed, (120 grams)
- 1 tsp olive oil
Recommended Toppings (Not Included in Nutrition Info)
- salsa (I like avocado salsa)
- guacamole
- tortilla strips (find them in the salad toppings aisle)
- plain Greek yogurt or sour cream
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in 4 serving dishes.
- Heat a large skillet over medium-high heat, then add about 1 tsp of olive oil. Add ground turkey and break apart with a wooden spatula until nearly cooked through, then add skillet sauce and finish cooking.
- Serve over veggies, then add desired toppings before serving.
Tips & Tricks
Nutrition Information
