Each week, I share a meal prep guide with my paid community members to help you cook seasonal, nutrient-dense recipes efficiently, making it easier to stick to a healthy diet.
I post these guides before the weekend so you have time to review the recipes and shopping list, gather your ingredients, and set aside time for meal prep in the coming days. Be sure to check out the editable grocery list, where you can mark off ingredients as you shop!
Ready to cook up some delicious food? Here is this week’s menu:
Sweet Potato Protein Waffles
Eating a delicious waffle on a random Thursday morning thanks to meal prep is peak romanticising life. These reheat wonderfully weather you pop them in the microwave or crisp them up in an airfryer! They are 100% gluten-free and have 5g fiber from sweet potato and almost 20g protein! I liked to warm them up alongside a breakfast sausage or some of the prepped chicken for an easy, balanced meal that was so yummy and fun.
Vietnamese Lemongrass Chicken
This is one of the best things I have ever made, which means a lot coming from a certified chicken breast hater. You can’t go wrong with a Vietnamese lemongrass chicken and it’s so easy: you just throw it in a marinade which takes about 5 minutes and the next day throw them on the grill or in the oven and boom you have tons of flavorful protein for the week. The marinade keeps these very moist, but you can also use a chicken thigh. I added them to salads, rice bowls, and of course made Bún Gà Nướng aka Vietnamese rice noodle bowls with the pickled veggies and fresh herbs. This is a must make!!
Ground Beef Stuffed Zucchini
This time of year I am searching for new fun ways to use up the zucchini bounty. Enter zucchini pizza boats. They are easy to throw together, packed with protein, and topped with lots of cheese for a satisfying and nourishing meal. Of course they reheat perfectly in the microwave or oven for quick weeknight meals or packed lunches. Toward the end of the week I chopped them up and mixed them with some pasta to make leftovers feel new and different.
Pickled Carrots & Cucumbers
In literally 5-10 minutes you can have perfect, crispy, tangy pickled veggies that you can add to any plate for a bit of fiber. They are also a great blood sugar hack: snack on a few forkful of pickled carrots or cukes before a carby meal to blunt the blood sugar spike, thanks to the vinegar and fiber from the veggies. Prepping your veggies will make you 20x more likely to eat them which means more veggie consumption and less food waste. Plus it makes it easy to build a meal with protein and fiber.
Fiber-Rich Beet Lentil Salad
Hello iron, folate, essential minerals, and fiber!! Stock this salad in your freezer if you want great digestion, healthy hormones, and glowing skin. Lentils are one of the best sources of fiber, and both beets and fiber offer some plant-based iron, made more bioavailable with the lemon juice dressing. It’s so simple and tasty that I eat it straight from the container, but it also packs great for lunches topped with the prepped chicken breast or stuffed zucchini.
Plum Zucchini Crumble
I needed to use the leftover insides from the stuffed zucchini so obviously I am turning it into a summer crumble! It is crazy how the veggie is completely disguised in this perfectly sweet and tangy dessert with a crunchy crumble topping. It took me like 10 minutes to put together using staples from my pantry and it was the ideal sweet treat with a dollop of Greek yogurt, whipped cream, or vanilla ice cream. And it even has some fiber!
Produce
2 medium sweet potatoes (or 1 can mashed sweet potato)
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