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, 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
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.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Day 1 | Mixed Berry Oatmeal Muffins | Turkey Taco Salad with Avocado Ranch Dressing | Gochujang Glazed Air Fryer Salmon Bowls |
| Day 2 | Mixed Berry Oatmeal Muffins | Summer Chicken Salad with Crackers and Grapes | Gochujang Glazed Air Fryer Salmon Bowls |
| Day 3 | Mixed Berry Oatmeal Muffins | Turkey Taco Salad with Avocado Ranch Dressing | Gochujang Glazed Air Fryer Salmon Bowls |
| Day 4 | Mixed Berry Oatmeal Muffins | Summer Chicken Salad with Crackers and Grapes | Gochujang Glazed Air Fryer Salmon Bowls |
| Day 5 | Mixed Berry Oatmeal Muffins | Turkey Taco Salad with Avocado Ranch Dressing | Summer Chicken Salad with Crackers and Grapes |
| Day 6 | Mixed Berry Oatmeal Muffins | Turkey Taco Salad with Avocado Ranch Dressing | Summer 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!
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
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!
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!
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!
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!
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.
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!
Meal Prep Basics
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!
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