Recipe Links
Monday: Firecracker Meatballs | Tuesday: Everything Bagel Chicken and Veggies | Wednesday: Burger Bowls with Sweet Potato Fries | Thursday: French Onion Chicken with French Green Beans | Friday: Salmon Pesto Pasta | Breakfast: Baked Protein Pancake Bowls | Lunch: Instant Pot Salsa 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 | Baked Protein Pancake Bowls
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: Use dairy-free milk any kind and dairy-free greek yogurt.
Gluten-free: Use gluten-free flour (I used Bob’s Red Mill 1:1 flour)
Meal-Prep Lunch | Instant Pot Salsa 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 | Firecracker Meatballs
Prep Directions: Trim the ends off 1 lb of fresh green beans, slice 4 scallions, grate 2 tsp fresh ginger, and mince 4 cloves garlic.
Gluten-free: Use gluten-free panko crumbs (I like Aelia) for Firecracker Meatballs.
Tuesday | Everything Bagel Chicken and Veggies
Prep Directions: Wash and halve 1 lb petite potatoes (wait until the night before for the potatoes as they can brown), mince 3 cloves garlic, chop 1 lb broccoli into florets.
Dairy-free/gluten-free: Naturally dairy/gluten free.
Wednesday | Burger Bowls with Sweet Potato Fries
Prep Directions: Cut 2 large sweet potatoes into matchsticks, slice 1/2 red onion, halve 1 cup cherry or grape tomatoes, chop 4-6 cups romaine or butter lettuce.
Dairy-free/gluten-free: Naturally dairy/gluten free.
Thursday | French Onion Chicken
Side Dish: French Green Beans
Prep Directions: Mince 4 cloves garlic and thinly slice 3 medium sweet yellow onions (the thinner they’re sliced, the faster they caramelize). For the Green Beans: Wash and trim 1 lb french green beans, mince 1 shallot, and mince 2 cloves garlic.
Dairy-free: Use dairy-free gruyere, mozzarella or white cheddar cheese for French Onion Chicken or omit the cheese topping.
Friday | Salmon Pesto Pasta
Prep Directions: Trim woody ends of 1 lb asparagus and cut into 2-inch pieces.
Dairy-free: Make my vegan pesto.
Gluten-free: Use gluten-free penne.
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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