Recipe Links
Monday: Honey Garlic Salmon Rice Bowl | Tuesday: Healthy Chicken Enchiladas | Wednesday: Grilled Chicken Margherita and Watermelon Basil Feta Salad | Thursday: Italian Meatball Soup | Friday: One Pot Creamy Cajun Chicken Pasta | Breakfast: Chocolate Peanut Butter Protein Smoothie | Lunch: Everything Bagel Chicken Salad
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 | Chocolate Peanut Butter Protein Smoothie
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.
Meal-Prep Lunch | Everything Bagel Chicken Salad
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 paleo mayo or dairy-free greek yogurt.
Monday | Honey Garlic Salmon Rice Bowl
Prep Directions: Slice 1 English cucumber into half moons and thinly slice 1/4 cup red onion.
Dairy-free/gluten-free: Naturally dairy/gluten free.
Tuesday | Healthy Chicken Enchiladas
Prep Directions: Dice 1 yellow onion, and mince 3 cloves garlic.
Dairy-free: Vegan cheddar cheese or dairy-free cashew queso.
Gluten-free: gluten or grain-free tortillas (I like Siete).
Wednesday | Grilled Chicken Margherita
Side Dish: Watermelon Basil Feta Salad
Prep Directions: Whisk together and refrigerate marinade ingredients from ¼ cup olive oil, ⅓ cup balsamic vinegar, 1 Tbsp dijon mustard, 2 Tbsp maple syrup, 2 tap Italian seasoning, 3 cloves minced garlic, 1 tap kosher salt, and ¼ tsp black pepper. For the salad: cut in half 1/2 cup cherry tomatoes, and 1 English cucumber halved lengthwise and cut into half moons.
Dairy-free: Omit cheese or use dairy-free alternative.
Thursday | Italian Meatball Soup
Prep Directions: Chop 2 celery ribs, peel and slice 3 medium carrots, dice 1 small onion, and mince 3 cloves garlic.
Dairy-free: Sub nutritional yeast for parmesan cheese. Use almond milk and omit parmesan rind.
Gluten-free: Use gluten-free pasta.
Friday | One Pot Creamy Cajun Chicken Pasta
Prep Directions: Dice 1 medium yellow onion.
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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