Recipe Links
Monday: Sheet Pan Butternut Squash, Apples, and Sausage | Tuesday: Bang Bang Salmon Bowls | Wednesday: Slow Cooker Beef Ragu | Thursday: Sweet Potato Beef Taco Skillet | Friday: Buffalo Chicken Zucchini Boats with Brussels Sprout Salad | Breakfast: Spinach Feta Egg White Wrap | Lunch: Crockpot BBQ Pulled Chicken
Prep-Head Instructions
Chopping and making dressings/sauces all at once saves so much time. A few tips:
- Breakfast and lunch: Prep over the weekend.
- Dinners: Prep over the weekend or in the morning of the day you’re making it.
- Ordering via Instacart: use the individual buttons under each recipe to add them directly to your instacart. Take note of the serving size and adjust for the week (i.e. smoothies serve 1 so 5x for the week).
Meal-Prep Breakfast | Spinach Feta Egg White Wrap
Prep Directions: Follow the recipe instructions to make it all the way through. Store in the fridge or freezer and enjoy or reheat as directed in the recipe.
Dairy-free: Omit feta cheese or use a dairy-free alternative.
Gluten-free: Use grain-free tortillas.
Meal-Prep Lunch | Crockpot BBQ Pulled Chicken
Prep Directions: Follow the recipe instructions to make it all the way through. Store in the fridge or freezer and enjoy or reheat as directed in the recipe.
Dairy-free/gluten-free: Naturally dairy/gluten free.
Monday | Sheet Pan Butternut Squash, Apples, and Sausage
Prep Directions: Peel and dice 1 large butternut squash, dice 2 medium apples, and chop 1 medium yellow onion.
Dairy-free/gluten-free: Naturally dairy/gluten free.
Tuesday | Bang Bang Salmon Bowls
Prep Directions: Make bang-bang sauce from 1/2 cup mayonnaise (I use Primal Kitchen), 3 Tbsp Thai sweet chili sauce, and 1-2 tsp sriracha.
Dairy-free/Gluten-free: Naturally dairy/gluten free.
Wednesday | Slow Cooker Beef Ragu
Prep Directions: Chop 1 carrot and 1 medium yellow onion, mince 6 garlic cloves, and dice 1 celery stalk.
Gluten-free: Use gluten-free pasta or polenta.
Thursday | Sweet Potato Beef Taco Skillet
Prep Directions: Dice 1 medium yellow onion (3/4 cup), peel and dice 2 large sweet potatoes (4-5 cups), mince 3 cloves garlic, and prepare taco seasoning (1 Tbsp chili powder, 1 tsp ground cumin, 3/4 tsp kosher salt, 1/4 tsp oregano, 1/2 tsp EACH garlic powder, onion powder, and paprika).
Dairy-free: Substitute shredded Mexican cheese with vegan cashew queso.
Friday | Buffalo Chicken Zucchini Boats
Side Dish: Brussel Sprout Salad
Prep Directions: Slice 4 medium zucchini in half lengthwise.
Dairy-free/gluten-free: Naturally dairy/gluten free.
Tips and Info!
- What’s included: This meal plan includes 5 dinners, 1 high-protein meal prep breakfast, and 1 meal prep lunch or protein item to add to wraps, salads, bowls etc.
- Customizing: You cannot swap out recipes or change serving sizes at this time. Consider joining the Guaca-Molly Club to get access to customizable meal plans, ad-free browsing, and exclusive recipes.
- My favorite meal prep containers: I love these glass meal prep containers for leftovers and ingredient prep and I love these glass jars for sauces, soups, and dressings.
- Cooking method: most Instant Pot recipes have adaptions for the slow cooker or stove top, be sure to check the recipe’s blog post or notes.
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