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

Meal Prep – Week of October 15th, 2023

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Author:

Erin

Published:

October 15, 2023

Updated:

November 13, 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
  • Shop the Containers
  • The Recipes
    • Pumpkin Chocolate Chunk Oatmeal Muffins
    • Egg White Muffins
    • Honey Dijon Harvest Bowls
    • Egg Roll in a Bowl
    • 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!

  • Pumpkin Chocolate Chunk Oatmeal Muffins
  • Bacon Cheddar Egg White Muffins
  • Honey Dijon Harvest Bowl
  • Egg Roll in a Bowl
  • Juicy Air Fryer (or Grilled) 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 1Pumpkin Chocolate Chunk Oatmeal Muffins with Egg White MuffinsEgg Roll in a BowlHoney Dijon Harvest Bowl
Day 2Pumpkin Chocolate Chunk Oatmeal Muffins with Egg White MuffinsRoasted Butternut Squash & Kale Salad with Juicy Grilled ChickenEgg Roll in a Bowl
Day 3Pumpkin Chocolate Chunk Oatmeal Muffins with Egg White MuffinsHoney Dijon Harvest BowlRoasted Butternut Squash & Kale Salad with Juicy Grilled Chicken
Day 4Pumpkin Chocolate Chunk Oatmeal Muffins with Egg White MuffinsEgg Roll in a BowlHoney Dijon Harvest Bowl
Day 5Pumpkin Chocolate Chunk Oatmeal Muffins with Egg White MuffinsRoasted Butternut Squash & Kale Salad with Juicy Grilled ChickenEgg Roll in a Bowl
Day 6Pumpkin Chocolate Chunk Oatmeal Muffins with Egg White MuffinsHoney Dijon Harvest BowlRoasted Butternut Squash & Kale Salad with Juicy Grilled Chicken

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
  • Trail mix
  • Popcorn
  • Apple with peanut butter
  • Blueberries and strawberries
  • Protein shake
  • Hard boiled eggs
find more snack ideas

Shop the Containers

Square Glass Containers

Ello Glass Containers

Salad Containers

Fruit/Veggie Savers

9.6 cup Container

Silicone Muffin Cups

Dressing Containers

Vacuum Seal Container

More of my faves

The Recipes

breakfast

Pumpkin Chocolate Chunk Oatmeal Muffins

Hearty muffins with warm pumpkin spices and gooey dark chocolate. With 13 grams of protein, they’re great for breakfast in the fall!

recipe

Breakfast/snack

Egg White Muffins

A healthy, high protein snack to have at breakfast or anytime! Try all 3 flavors: Bacon & Cheddar, Sausage & Sun Dried Tomato, and Pepper & Cheddar.

Recipe

lunch / dinner

Honey Dijon Harvest Bowls

This ultimate fall meal features honey-dijon marinated chicken, farro, roasted veggies, apples, cranberries, and feta cheese.

recipe

lunch/dinner

Egg Roll in a Bowl

This low carb viral Egg Roll in a Bowl recipe sensation packs a huge protein and flavor punch. The best part? It couldn’t be easier to make.

recipe

protein

Juicy Air Fryer Chicken

Meal prepping with chicken can leave you at risk of dried out chicken, unless you use my secret to the getting the juiciest chicken breasts every time! All you need is salt, sugar, and a few spices to make your own chicken brine at home.

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 fall 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

  • Weekly Meal Plan – June 29th, 2025

    Weekly Meal Plan – June 29th, 2025

  • 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

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

Keep Food Fresh

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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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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LOOKING FOR MORE?

Check out my books!

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!

Get them here

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