Happy Sunday, meal preppers! 2025 is kicking my butt so far, how ’bout you? I knew January would be rough because of work, but damn. The good thing is that I have healthy meal-prepped food stacked in my fridge to fuel the madness, which honestly helps with the stress of it all.
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
- Air Fryer Sesame Orange Salmon
- Air Fryer Broccoli
- Egg Roll in a Bowl
- Juicy Air Fryer (or Grilled) Chicken
- Copycat Olive Garden Salad
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 | Air Fryer Sesame Orange Salmon with Air Fryer Broccoli and rice | Juicy Air Fryer Chicken with Copycat Olive Garden Salad |
| Day 2 | Sheet Pan Protein Pancakes with yogurt and fruit | Air Fryer Sesame Orange Salmon with Air Fryer Broccoli and rice | Egg Roll in a Bowl |
| Day 3 | Sheet Pan Protein Pancakes with yogurt and fruit | Air Fryer Sesame Orange Salmon with Air Fryer Broccoli and rice | Juicy Air Fryer Chicken with Copycat Olive Garden Salad |
| Day 4 | Sheet Pan Protein Pancakes with yogurt and fruit | Air Fryer Sesame Orange Salmon with Air Fryer Broccoli and rice | Egg Roll in a Bowl |
| Day 5 | Sheet Pan Protein Pancakes with yogurt and fruit | Juicy Air Fryer Chicken with Copycat Olive Garden Salad | Egg Roll in a Bowl |
| Day 6 | Sheet Pan Protein Pancakes with yogurt and fruit | Juicy Air Fryer Chicken with Copycat Olive Garden Salad | Egg Roll in a Bowl |
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
Air Fryer Sesame Orange Salmon
This recipe features a super easy glaze made from sweet and tangy orange marmalade along with the deep umami flavor of sesame oil. The air fryer caramelizes the sugars in the glaze, adding crispiness while cooking the salmon to perfection.
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.
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.
lunch/dinner
Copycat Olive Garden Salad
Recreate the fan favorite Olive Garden Salad at home – add as many olives and pepperoncini peppers as you like! Top with homemade croutons.
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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