Happy Sunday, meal preppers! It’s been another whirlwind of a week and as always, I was pumped to have healthy meals to eat all week thanks to my Sunday meal prep habit. I hope you’re all doing well out there and enjoying the fall season in this crazy, crazy world.
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!
- Pumpkin Apple Baked Oatmeal
- Honey Dijon Harvest Bowl
- Air Fryer Sesame Orange Salmon
- Air Fryer Broccoli
- 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.
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!
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
Pumpkin Apple Baked Oatmeal
Pumpkin and apples join forces for this fall breakfast that has 17 grams protein per serving! Topped with a yummy maple cream cheese drizzle.
lunch / dinner
Honey Dijon Harvest Bowls
This ultimate fall meal features honey-dijon marinated chicken, farro, roasted veggies, apples, cranberries, and feta cheese.
Lunch/Dinner
Air Fryer Sesame Orange Salmon
This recipe features a super easy glaze made from sweet and tangy orange marmalade along with the deep umami flavor of sesame oil. The air fryer caramelizes the sugars in the glaze, adding crispiness while cooking the salmon to perfection.
sides
Air Fryer Broccoli
It doesn’t get much simpler than these air fryer broccoli, but the little crispy browned bits make it totally delectable! You can also grill it at 400-425°F for 6-8 minutes using a grill topper.
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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