Happy Sunday, meal preppers! The east coast is bracing for a massive heat wave this week, so I wouldn’t blame you if you opted for lots of protein smoothies in your meal plan instead of real meals like these. Either way, lots of cold fruit is in order!
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!
- Chocolate Covered Strawberry Oatmeal Muffins
- Egg Roll in a Bowl
- Juicy Air Fryer (or Grilled) Chicken
- Grilled Vegetables
- Copycat Olive Garden Salad
- Homemade Croutons
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.
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 but is 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
- Popcorn
- Apple with peanut butter
- Blueberries and strawberries
- Protein shake
- Hard boiled eggs
The Recipes
breakfast
Chocolate Covered Oatmeal Muffins
These oatmeal muffins taste decadent, but are still a healthy breakfast option! Loaded with strawberries and a touch of melty dark chocolate.
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 (or Grilled) 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!
sides
Grilled Veggies
My 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!
sides
Copycat Olive Garden Salad
Recreate the fan favorite Olive Garden Salad at home – add as many olives and pepperoncini peppers as you like!
toppings
Homemade Croutons
Crusty bread like sourdough or Italian transforms into gorgeous, golden Homemade Croutons with the help of garlic and thyme infused olive oil.
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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