Happy Sunday, meal preppers! Can you believe that next week is Thanksgiving already?! I like to think that the week before turkey day is a good time to meal prep, exercise, and eat well before the hustle, bustle, and indulgence of the holidays sets in. How about you – are you meal prepping this 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!
- Dairy Free Cranberry Orange Oatmeal Muffins
- Roasted Pumpkin Curry Soup
- Sheet Pan Chicken Fajitas
- Juicy Air Fryer (or Grilled) Chicken
- Roasted Butternut Squash and Kale 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 | Dairy Free Cranberry Orange Oatmeal Muffins | Juicy Air Fryer Chicken with Roasted Butternut Squash and Kale Salad | Roasted Pumpkin Curry Soup with chicken sausage |
| Day 2 | Dairy Free Cranberry Orange Oatmeal Muffins | Sheet Pan Chicken Fajitas with chili beans and rice | Juicy Air Fryer Chicken with Roasted Butternut Squash and Kale Salad |
| Day 3 | Dairy Free Cranberry Orange Oatmeal Muffins | Roasted Pumpkin Curry Soup with chicken sausage | Sheet Pan Chicken Fajitas with chili beans and rice |
| Day 4 | Dairy Free Cranberry Orange Oatmeal Muffins | Juicy Air Fryer Chicken with Roasted Butternut Squash and Kale Salad | Roasted Pumpkin Curry Soup with chicken sausage |
| Day 5 | Dairy Free Cranberry Orange Oatmeal Muffins | Sheet Pan Chicken Fajitas with chili beans and rice | Juicy Air Fryer Chicken with Roasted Butternut Squash and Kale Salad |
| Day 6 | Dairy Free Cranberry Orange Oatmeal Muffins | Roasted Pumpkin Curry Soup with chicken sausage | Sheet Pan Chicken Fajitas with chili beans and rice |
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
- Protein Energy Balls
- Popcorn
- Apple with peanut butter
- Blueberries and strawberries
- Protein shake
- Hard boiled eggs
The Recipes
breakfast
Cranberry Orange Oatmeal Muffins
These DF/GF muffins have 12 grams protein each and channel the season’s vibes with the classic cranberry and orange combo.
lunch/dinner
Roasted Pumpkin Curry Soup
This soup is creamy, comforting, and just a little spicy thanks to the Thai red curry stirred in!
Lunch/dinner
Sheet Pan Chicken Fajitas
30 minute weeknight dinner! Serve these easy fajitas on tortillas with guac and sour cream or in a bowl with rice and beans for meal prep.
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!
Lunch/Dinner
Roasted Butternut Squash and Kale Salad
Hearty kale is paired with roasted butternut squash, dried cranberries, goat cheese, and crunchy candied pecans. Top it off with tangy honey mustard dressing.
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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