Happy Sunday, meal preppers! Summer is upon us and this week’s meal plan is all about staying cool with low or no heat meals. Fire up your grill to make a batch of perfect grilled chicken along with some veggies, and let’s dive in!
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
- Bento Snack Box
- Juicy Air Fryer Chicken
- Chimichurri Sauce
- Grilled Corn
- Grilled Zucchini
- Easy Greek Chicken 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 | Mixed Berry Oatmeal Muffins | Bento Snack Box | Juicy Air Fryer Chicken with Grilled Zucchini, Corn, and Chimichurri |
| Day 2 | Mixed Berry Oatmeal Muffins | Easy Greek Chicken Salad | Bento Snack Box |
| Day 3 | Mixed Berry Oatmeal Muffins | Juicy Air Fryer Chicken with Grilled Zucchini, Corn, and Chimichurri | Easy Greek Chicken Salad |
| Day 4 | Mixed Berry Oatmeal Muffins | Bento Snack Box | Juicy Air Fryer Chicken with Grilled Zucchini, Corn, and Chimichurri |
| Day 5 | Mixed Berry Oatmeal Muffins | Easy Greek Chicken Salad | Bento Snack Box |
| Day 6 | Mixed Berry Oatmeal Muffins | Juicy Air Fryer Chicken with Grilled Zucchini, Corn, and Chimichurri | Easy Greek Chicken Salad |
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!
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
- Trail mix
- Popcorn
- Apple with peanut butter
- Blueberries and strawberries
- Protein shake
- Hard boiled eggs
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!
lunch/dinner
Bento Snack Box
An homage to the classic Lunchables we all know and love from childhood, this bento has an oh-so-slightly grown up spin with grapes accompanying pretzel crackers, deli meat, and cheese.
proteins
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.
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.
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!
Lunch/Dinner
Easy Greek Chicken Salad
Juicy, brined chicken breast pairs with Mediterranean-inspired flavors, complementing the briny kalamata olives and tangy feta cheese.
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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