Happy Sunday, meal preppers! Who else went to a Kentucky Derby or Cinco de Mayo party last night?! I’ve heard this weekend referred to as “Derby de Mayo” – have a mint julep or a margarita, whatever fits your vibe. And no matter how many you enjoyed, I’ve got a meal plan ready (whenever you are) to fuel your week!
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 Baked Oatmeal
- Sheet Pan Miso Glazed Salmon
- Juicy Air Fryer Chicken
- Air Fryer Veggies
- Copycat Chick-Fil-A Sauce
- Turkey Taco Salad with Avocado Ranch Dressing
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
- Trail mix
- Popcorn
- Apple with peanut butter
- Blueberries and strawberries
- Protein shake
- Hard boiled eggs
Shop the Containers
The Recipes
breakfast
Mixed Berry Baked Oatmeal
Packed with fresh summer berries and 15 grams protein per serving, this baked oatmeal is a perfect meal prep breakfast.
lunch/dinner
Sheet Pan Miso Glazed Salmon
Miso brings the umami to salmon and veggies in a quick stovetop glaze in this quick and easy dinner!
proteins
Juicy Air Fryer Chicken
Meal prepped chicken can dry out, unless you use my secret to the getting the juiciest chicken breasts every time!
sides
Air Fryer Veggies
If you’re picky about veggies, the air fryer is one of the best ways to cook them for crave-worthy vegetables that anyone can fall in love with.
condiments
Copycat Chick-Fil-A Sauce
A cross between a barbecue sauce and a honey mustard sauce, my copycat version has less than half the calories of the original!
Lunch/Dinner
Turkey Taco Salad
This hearty taco salad is made with ground turkey that’s smothered in a skillet sauce, and paired with classic Tex-Mex toppings.
condiments
Avocado Ranch Dressing
Classic buttermilk ranch dressing gets a zesty twist with the addition of cilantro, lime, and creamy avocado.
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!
