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

Weekly Meal Plan – July 14th, 2024

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Author:

Erin

Published:

July 14, 2024

Updated:

August 3, 2024

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

Happy Sunday, meal preppers! We have another hot, stormy summer week ahead of us here in Maryland, so I’m all about those grill recipes yet again. Is anyone else ready for fall?!

  • This Week’s Recipes
  • The Meal Plan
    • Print Friendly Meal Plan Bundle
  • Snack Ideas
  • Shop the Containers
  • The Recipes
    • Mixed Berry Oatmeal Muffins
    • Egg White Muffins
    • Grilled Adobo Chicken with Corn Relish
    • Juicy Air Fryer Chicken
    • Grilled Summer Veggies
    • Chimichurri Sauce
    • 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!

  • Mixed Berry Oatmeal Muffins
  • Egg White Muffins
  • Grilled Adobo Chicken with Corn Relish
  • Juicy Air Fryer (or Grilled) Chicken
  • Grilled Summer Veggies
  • Chimichurri Sauce
  • Turkey Taco Salad with 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. Read more here about keeping food fresh. 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 Muffins with Egg White MuffinsTurkey Taco Salad with Avocado Ranch DressingGrilled Adobo Chicken with Corn Relish and Zucchini
Day 2Mixed Berry Oatmeal Muffins with Egg White MuffinsJuicy Grilled Chicken with Grilled Asparagus, Sweet Potatoes, & ChimichurriTurkey Taco Salad with Avocado Ranch Dressing
Day 3Mixed Berry Oatmeal Muffins with Egg White MuffinsGrilled Adobo Chicken with Corn Relish and ZucchiniJuicy Grilled Chicken with Grilled Asparagus, Sweet Potatoes, & Chimichurri
Day 4Mixed Berry Oatmeal Muffins with Egg White MuffinsTurkey Taco Salad with Avocado Ranch DressingGrilled Adobo Chicken with Corn Relish and Zucchini
Day 5Mixed Berry Oatmeal Muffins with Egg White MuffinsJuicy Grilled Chicken with Grilled Asparagus, Sweet Potatoes, & ChimichurriTurkey Taco Salad with Avocado Ranch Dressing
Day 6Mixed Berry Oatmeal Muffins with Egg White MuffinsGrilled Adobo Chicken with Corn Relish and ZucchiniJuicy Grilled Chicken with Grilled Asparagus, Sweet Potatoes, & Chimichurri

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

Anand here’s a look inside my fridge after finishing this meal prep! Am I an organization freak? I’d say yeah, a little bit 😉 But you also can’t really see all the stuff hidden behind the meal prep containers or what’s in the fridge door, so don’t be too jealous.

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
  • Protein Energy Balls
  • Popcorn
  • Apple with peanut butter
  • Blueberries and strawberries
  • Protein shake
  • Hard boiled eggs
find more snack ideas

Shop the Containers

Square Glass Containers

3.2 Cup Containers

Salad Containers

Fruit/Veggie Saver

9.6 cup Container

Silicone Muffin Cups

Vacuum Seal Container

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

Breakfast/snack

Egg White Muffins

A healthy, high protein snack to have at breakfast or anytime! Try all 3 flavors: Bacon & Cheddar, Sausage & Sun Dried Tomato, and Pepper & Cheddar.

Recipe

lunch/dinner

Grilled Adobo Chicken with Corn Relish

Chicken is marinated in a spicy adobo sauce then grilled to perfection and paired with a bright, lightly pickled corn relish. Served with grilled zucchini.

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.

Get the recipe

sides

Grilled Summer Veggies

This how-to guide to grilling summer veggies will help you make the most of summer’s bounty. Perfect for meal prep or served with fresh pesto & grilled bread!

recipes

condiments

Chimichurri Sauce

This is an herby sauce that originated in Argentina. It’s made with fresh parsley and cilantro, plus a few other simple ingredients, and is the perfect zippy pairing for grilled meats like flank steak or chicken.

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

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

Keep Food Fresh

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?

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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!

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