Happy Sunday, meal preppers! I know I’ve been a little absent from the blog and social media the last couple weeks…I’ve been just a tad busy as one of the first responders to the Key Bridge collapse in Baltimore. It’s been an insanely busy time at my “day job” as a Coast Guard officer. I don’t talk much about my actual work on here, but you can catch me on the news that first morning here. And now, back to your regularly scheduled meal prep programming…
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
- Bagel Bento Boxes
- Teriyaki Chicken Power Bowls
- Juicy Air Fryer Chicken
- Spring Veggie Couscous Salad
- Asian Inspired Chicken Salad
- Peanut Butter Chocolate Chip Protein Energy Balls
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.
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
- Peanut Butter Chocolate Chip Protein Energy Balls
- Popcorn
- Apple with peanut butter
- Blueberries and strawberries
- Protein shake
- Hard boiled eggs
The Recipes
breakfast
Bagel Bento Box
A mini whole wheat bagel is paired up with gorgeous smoked salmon, cream cheese, cucumbers, and a hard boiled egg sprinkled with everything bagel seasoning.
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!
mains
Teriyaki Chicken Power Bowls
One of the easiest teriyaki chicken bowl recipes you’ll find! Chicken is marinated in store-bought teriyaki sauce and grilled to perfection! I love the sticky sweet umami of teriyaki sauce slathered all over the chicken and veggies.
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.
sides
Spring Veggie Couscous Salad
Does this qualify as a spring or summer veggie salad? Asparagus and lemon are spring-y, but the rest of the veggies are more summer like. I didn’t know what to call the whole thing, but I will tell you that it’s delicious and perfect for meal prepping or taking to a picnic or brunch to share.
mains
Asian Inspired Chicken Salad
This bright, fresh Asian Chicken Salad is made with citrus ginger marinated chicken and topped with sesame ginger dressing. And it’s great for meal prep with just a few easy tips to keep things fresh.
snacks
Peanut Butter Chocolate Chip Protein Energy Balls
Energy balls are a great snack for meal prepping and feature lots of good-for-you ingredients, plus plenty of mini chocolate chips to keep things fun. I love to make a big batch and freeze half for later.
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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