Happy Sunday, meal preppers! It’s time for my first new weekly meal plan of the new year, and with all the upgrades around here, I’m so excited to share! This week’s plan features plenty of fresh veggies and flavor – I don’t know about you, but that’s exactly what my body needs after all the holiday indulgence and illness.
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!
- Blueberry Banana Baked Oatmeal
- Korean Inspired Ground Beef Bowl
- Easy Greek Chicken Salad
- Spaghetti Squash Chow Mein
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:
- Protein Energy Balls
- Cottage cheese with jam
- Apple with peanut butter
- Blueberries and strawberries
- Protein shake
- Hard boiled eggs
Shop the Containers
The Recipes
Breakfast
Blueberry Banana Baked Oatmeal
A mostly healthy baked version of classic oatmeal with an added kick of protein to help you power through your morning! This baked oatmeal is full of juicy blueberries and bananas.
Lunch/Dinner
Korean Inspired Ground Beef Bowl
Slightly sweet and spicy ground beef is paired with rice, carrot ribbons, broccoli, and rice.
Lunch/Dinner
Easy Greek Chicken Salad
Juicy, brined chicken breast pairs with Mediterranean-inspired flavors, complementing the briny kalamata olives and tangy feta cheese.
Lunch/Dinner
Spaghetti Squash Chow Mein
This veggie-heavy meal packs a ton of flavor! A bunch of chicken, veggies, and faux noodles are tossed together in a finger-licking’-good Chinese-inspired sauce that makes for a really tasty meal that’s perfectly meal-prepable.
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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