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.
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
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.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Day 1 | Sheet Pan Protein Pancakes with yogurt and fruit | Turkey Taco Salad with Avocado Ranch Dressing | Chicken Divine Casserole |
| Day 2 | Sheet Pan Protein Pancakes with yogurt and fruit | Juicy Air Fryer Chicken with Grilled Asparagus and Roasted Koginut Squash | Turkey Taco Salad with Avocado Ranch Dressing |
| Day 3 | Sheet Pan Protein Pancakes with yogurt and fruit | Chicken Divine Casserole | Juicy Air Fryer Chicken with Grilled Asparagus and Roasted Koginut Squash |
| Day 4 | Sheet Pan Protein Pancakes with yogurt and fruit | Turkey Taco Salad with Avocado Ranch Dressing | Chicken Divine Casserole |
| Day 5 | Sheet Pan Protein Pancakes with yogurt and fruit | Juicy Air Fryer Chicken with Grilled Asparagus and Roasted Koginut Squash | Turkey Taco Salad with Avocado Ranch Dressing |
| Day 6 | Sheet Pan Protein Pancakes with yogurt and fruit | Chicken Divine Casserole | Juicy 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.
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
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!
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!
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
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!
sides
Grilled Asparagus
Quick and easy asparagus tastes amazing with a little bit of char from the grill!
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.
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.
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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