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

Meal Prep – Week of November 12th, 2023

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Author:

Erin

Published:

November 12, 2023

Updated:

January 9, 2024

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

Happy Sunday, meal preppers!

  • This Week’s Recipes
  • The Meal Plan
    • Print Friendly Meal Plan Bundle
  • Snack Ideas
  • The Containers
  • The Recipes
    • Mixed Berry Oatmeal Muffins
    • Egg Roll in a Bowl
    • Turkey Chili with Kale
    • Juicy Air Fryer Chicken
    • Roasted Butternut Squash and Kale Salad
  • 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
  • Egg Roll in a Bowl
  • Turkey Chili with Kale
  • Juicy Air Fryer Chicken
  • Roasted Butternut Squash and Kale Salad
more meal prep friendly recipes

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 MuffinsRoasted Butternut Squash and Kale Salad with Juicy Air Fryer ChickenEgg Roll in a Bowl
Day 2Mixed Berry Oatmeal MuffinsTurkey Chili with KaleRoasted Butternut Squash and Kale Salad with Juicy Air Fryer Chicken
Day 3Mixed Berry Oatmeal MuffinsEgg Roll in a BowlTurkey Chili with Kale
Day 4Mixed Berry Oatmeal MuffinsRoasted Butternut Squash and Kale Salad with Juicy Air Fryer ChickenEgg Roll in a Bowl
Day 5Mixed Berry Oatmeal MuffinsTurkey Chili with KaleRoasted Butternut Squash and Kale Salad with Juicy Air Fryer Chicken
Day 6Mixed Berry Oatmeal MuffinsEgg Roll in a BowlTurkey Chili with Kale

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:

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

The Containers

Here are the direct links to the containers you see pictured in this post:

30oz Glass Containers

Square Containers

Salad Containers

Produce Savers

Silicone Muffin Cups

9.6 Cup Container

Dressing Containers

Wrapped Glass Container

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

Egg Roll in a Bowl

This low carb, high protein meal is packed with veggies and flavor, plus it’s perfect for meal prepping! Top it with spicy mayo and fried wonton strips for the perfect bite.

recipe

lunch/dinner

Turkey Chili with Kale

This low fat, high protein chili is packed with good for you ingredients like beans and kale. A great cozy but healthy option for winter!

recipe

Lunch/Dinner

Juicy Air Fryer Chicken

Juicy, flavorful chicken breasts are seasoned inside and outside thanks to brining, then air fried to perfection! This is a core recipe in my meal prep rotation.

Recipe

Lunch/Dinner

Roasted Butternut Squash and Kale Salad

Hearty kale is paired up with sweet roasted butternut squash, tangy dried cranberries, creamy goat cheese, and crunchy candied pecans. It’s all topped off with a sweet and tangy honey mustard dressing. A perfect winter salad!

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

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    Weekly Meal Plan – June 22nd, 2025

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    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

Meal Prep Salads

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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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2 responses

  1. Ginger
    December 28, 2023

    5 stars
    Great recipe. Was making this for first time when relatives from out of town stopped in. Served with cornbread and everyone loved it. They even asked for the recipe. Will make again.

    Reply
    1. Erin
      January 1, 2024

      Thanks so much Ginger! So happy to hear you and your family enjoyed it 🙂

      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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