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

Weekly Meal Plan – January 26th, 2025

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Author:

Erin

Published:

January 26, 2025

Updated:

February 24, 2025

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

Happy Sunday, meal preppers! This week I have an easy meal plan coming at you, at yes, it includes a grocery list 😉 For the koginut squash recipe, I didn’t actually serve it with the whipped ricotta, just the roasted squash and a bit of balsamic glaze drizzled over top. If you decide to add the whipped ricotta, I recommend putting it in these containers or these if you want a bigger serving.

  • This Week’s Recipes
  • The Meal Plan
    • Print Friendly Meal Plan Bundle
  • Snack Ideas
  • Shop the Containers
  • The Recipes
    • Sheet Pan Protein Pancakes
    • Chicken Divine Casserole
    • Juicy Air Fryer Chicken
    • Roasted Koginut Squash with Whipped Ricotta
    • Grilled Asparagus
    • Turkey Taco Salad
    • Avocado Ranch Dressing
  • 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!

  • Sheet Pan Protein Pancakes
  • Chicken Divine Casserole
  • Juicy Air Fryer (or Grilled) Chicken
  • Roasted Koginut Squash
  • Grilled Asparagus
  • 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 1Sheet Pan Protein Pancakes with yogurt and fruitTurkey Taco Salad with Avocado Ranch DressingChicken Divine Casserole
Day 2Sheet Pan Protein Pancakes with yogurt and fruitJuicy Air Fryer Chicken with Grilled Asparagus and Roasted Koginut SquashTurkey Taco Salad with Avocado Ranch Dressing
Day 3Sheet Pan Protein Pancakes with yogurt and fruitChicken Divine CasseroleJuicy Air Fryer Chicken with Grilled Asparagus and Roasted Koginut Squash
Day 4Sheet Pan Protein Pancakes with yogurt and fruitTurkey Taco Salad with Avocado Ranch DressingChicken Divine Casserole
Day 5Sheet Pan Protein Pancakes with yogurt and fruitJuicy Air Fryer Chicken with Grilled Asparagus and Roasted Koginut SquashTurkey Taco Salad with Avocado Ranch Dressing
Day 6Sheet Pan Protein Pancakes with yogurt and fruitChicken Divine CasseroleJuicy Air Fryer Chicken with Grilled Asparagus and Roasted Koginut Squash

Get This Week’s

Print Friendly Meal Plan Bundle

Get this week’s meal plan, grocery list, and recipes bundled into one easy to print PDF! It’s free and available only to email subscribers.

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

Ello Glass Containers

Salad Containers

Vacuum Seal System

Ello Glass Containers

9.6 cup Container

Vacuum Seal System

More of my faves

The Recipes

breakfast

Sheet Pan Protein Pancakes

Whip up a big batch of protein pancakes in no time with this sheet pan trick that’s perfect for meal prepping breakfast for the week!

recipe

Lunch/Dinner

Chicken Divine Casserole

This chicken, broccoli, and rice casserole, aka “Chicken Divine Casserole” is such an easy weeknight family meal or meal prep recipe, you’ll come back to it again and again!

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

sides

Roasted Koginut Squash with Whipped Ricotta

Creamy roasted Koginut squash is paired with crunchy glazed walnuts, smooth whipped ricotta, and tangy balsamic glaze for a perfect side dish!

recipe

sides

Grilled Asparagus

Quick and easy asparagus tastes amazing with a little bit of char from the grill!

recipes

Lunch/Dinner

Turkey Taco Salad

My go-to meal prep salad! It’s made with ground turkey cooked in a skillet sauce and paired with corn, black beans, tomatoes, and tortilla strips. Top it with Avocado Ranch Dressing.

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

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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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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