Recipe Links
Monday: Sheet Pan Greek Chicken | Tuesday: Fiesta Shrimp Bowl | Wednesday: Honey Garlic Salmon Rice Bowl | Thursday: Spaghetti Squash Chicken Alfredo | Friday: Buffalo Chicken Salad | Breakfast: Chocolate Peanut Butter Protein Smoothie | Lunch: Instant Pot Pulled Pork
Prep-Head Instructions
Batch chopping and making dressings or sauces ahead of time saves a lot of effort during the week. Use these simple guidelines to streamline meal prep:
- Breakfast and lunch: Prep on the weekend so weekday mornings are quick.
- Dinners: Prep ingredients on the weekend or the morning you plan to cook.
- Ordering via Instacart: Use the recipe buttons to add ingredients directly to Instacart. Check each recipe’s serving size and multiply as needed (for example, smoothies often serve one, so order five for the week).
Meal-Prep Breakfast | Chocolate Peanut Butter Protein Smoothie
Prep Directions: Follow the recipe through, then portion and store in the refrigerator or freezer. Reheat or thaw according to the recipe instructions.
Dairy-free: Substitute any dairy-free milk if needed.
Meal-Prep Lunch | Instant Pot Pulled Pork
Prep Directions: Prepare the pulled pork according to the recipe, then cool and portion for refrigerator or freezer storage. Use as a main lunch, or add to salads, bowls, or wraps throughout the week.
Dairy-free/gluten-free: This recipe is naturally dairy- and gluten-free.
Monday | Sheet Pan Greek Chicken
Prep Directions: Chop 4 cloves garlic, quarter 1½ pounds red potatoes, chop 1 bell pepper and 1 small red onion so everything is ready to roast or assemble.
Dairy-free/gluten-free: Naturally dairy- and gluten-free.
Tuesday | Fiesta Shrimp Bowl
Prep Directions: Dice 1/4 cup red onion and 1/2 cup cherry tomatoes. Slice 1 jalapeño if you like extra heat. Prep any rice or grain base ahead so assembly is quick.
Dairy-free/gluten-free: Naturally dairy- and gluten-free.
Wednesday | Honey Garlic Salmon Rice Bowl
Prep Directions: Slice 1 English cucumber into half-moons and thinly slice 1/4 cup red onion. Cook the rice or grain base ahead if desired for faster assembly.
Dairy-free/gluten-free: Naturally dairy- and gluten-free.
Thursday | Spaghetti Squash Chicken Alfredo
Prep Directions: Chop 1/2 lb broccoli florets and mince 4 cloves garlic so the filling cooks quickly. Roast or bake the spaghetti squash ahead if pressed for time.
Dairy-free/gluten-free: Naturally dairy- and gluten-free when you use suitable substitutes.
Friday | Buffalo Chicken Salad
Prep Directions: Slice and chop 3 celery ribs, shred 1/2 cup carrots, thinly slice 1/2 red onion, slice 2 avocados, thinly slice 3 green onions and chop 1 tablespoon chives. For the dressing, blend 1 avocado, 1/2 cup plain Greek yogurt (or coconut cream/sour cream alternative), 1 tablespoon lemon juice, 1 tablespoon honey, 1 clove garlic, 2 teaspoons chopped chives (or 1/2 teaspoon dried), 1 teaspoon dried dill, 1 tablespoon chopped parsley, and 1/3 cup milk until smooth.
Dairy-free/gluten-free: Can be made dairy-free with alternative yogurt or cream and is naturally gluten-free.
Tips and Info!
- What’s included: This plan provides five dinners, one high-protein make-ahead breakfast, and one make-ahead lunch or protein you can add to salads, bowls, or wraps.
- Customizing: Recipes and serving sizes are fixed in this plan. For customizable meal plans, ad-free browsing, and exclusive content consider membership options available on the site.
- My favorite meal prep containers: Glass meal prep containers are ideal for leftovers and prepped ingredients; jars work well for sauces, dressings, and soups.
- Cooking method: Many Instant Pot recipes include notes for slow cooker or stovetop adaptations—check each recipe post for alternatives.