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

Weekly Meal Plan – February 18th, 2024

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Author:

Erin

Published:

February 18, 2024

Updated:

February 18, 2024

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

Happy Sunday, meal preppers! I hope you’re all enjoying this long holiday weekend (at least in the US) – do you usually meal prep on long weekends? This week’s meal plan is pretty simple and quick so you can get it done and get back to enjoying some relaxation and time off. I threw a soup recipe in there to stay warm during what is hopefully the last “snow storm” of the season where I am. Yesterday I saw my first crocus flower of the year, so I feel like we’re getting there – can’t wait for all the spring flowers to bloom!

  • This Week’s Recipes
  • The Meal Plan
    • Print Friendly Meal Plan Bundle
  • Snack Ideas
  • Shop the Containers
  • The Recipes
    • Mixed Berry Oatmeal Muffins
    • Instant Pot Thai Peanut Chicken
    • Turkey Taco Salad
    • Avocado Ranch Dressing
    • Italian Sausage, White Bean, and Kale Soup
  • 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
  • Italian Sausage and White Bean Kale Soup
  • Instant Pot Thai Peanut Chicken
  • Turkey Taco Salad
  • Avocado Ranch Dressing
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 MuffinsTurkey Taco Salad with Avocado Ranch DressingItalian White Bean, Sausage, and Kale Soup
Day 2Mixed Berry Oatmeal MuffinsInstant Pot Thai Peanut ChickenTurkey Taco Salad with Avocado Ranch Dressing
Day 3Mixed Berry Oatmeal MuffinsItalian White Bean, Sausage, and Kale SoupInstant Pot Thai Peanut Chicken
Day 4Mixed Berry Oatmeal MuffinsTurkey Taco Salad with Avocado Ranch DressingItalian White Bean, Sausage, and Kale Soup
Day 5Mixed Berry Oatmeal MuffinsInstant Pot Thai Peanut ChickenTurkey Taco Salad with Avocado Ranch Dressing
Day 6Mixed Berry Oatmeal MuffinsItalian White Bean, Sausage, and Kale SoupInstant Pot Thai Peanut 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

2 Cup Containers

Salad Containers

Vacuum Seal System

9.6 cup Container

Silicone Muffin Cups

4 oz Jars

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

Instant Pot Thai Peanut Chicken

My all-time favorite meal prep recipe that’s made completely in the Instant Pot in under 30 minutes! The creamy peanut sauce incorporates coconut milk, red curry paste, and lime for a delicious Thai flair.

recipe

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!

Recipe

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.

Recipe

lunch/dinner

Italian Sausage, White Bean, and Kale Soup

This hearty soup is freezer friendly and loaded with protein thanks to the addition of both ground chicken and Italian sausage. Kale and white beans lend plenty of vitamins, minerals, and fiber, making it a healthy cold weather meal.

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 8th, 2025

    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

  • Weekly Meal Plan – May 4th, 2025

    Weekly Meal Plan – May 4th, 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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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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