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Meal Prep Menu 2023: Week 22! Bring on the planning and break out your pots and pans, we’ve got what you need to make this week’s healthy meal preps a breeze!
Get your weekly meal prep recipes finished in no time with 2023: Week 22’s delicious and easy meal prep menu. Who doesn’t love a good breakfast bar? Try these Lemon Poppyseed Oatmeal Bars for a quick on-the-go breakfast. And dinner? Everything bakes in one pan for this Southwestern Chicken Bake, and it’s LOADED with protein, thanks to the chicken, quinoa, and black beans. We can never get enough of salmon and the Sriracha Glazed Salmon is no exception. And finally, for a snack, a side, or just because, make these Garlic Sweet Potato Wedges with Hummus.
Every recipe requires fresh, whole ingredients—just the way we like it—and can be customized to fit your dietary needs.
Our weekly meal prep menus are the perfect solution for busy individuals looking to eat healthy, delicious meals without the hassle of cooking every day. Every week, we offer a selection of nourishing dishes made with fresh, whole ingredients for a healthy meal prep. Each menu targets the 1800-2000 calorie range.
NOTE: Meal Prep Menu 2023: week 22 is designed to give you ideas. We aren’t about to tell you how many calories you should consume every day. (In fact, we don’t really like the word “should.”) Please calculate your macros HERE and then adjust the menu items’ portion sizes as needed.
This week’s recipes:
How to customize:
- Lemon Poppyseed Oatmeal Bars
- Swap the erythritol for the dry sweetener of choice.
- Sub the regular almond flour with regular flour.
- Swap out the coconut oil and almond milk for oil and milk of choice.
- Southwestern Chicken Bake
- Make this vegan by using tofu and dairy-free cheese.
- Use rice instead of quinoa.
- Sriracha Glazed Salmon
- Make this vegan by swapping the salmon for tempeh or tofu and using agave in place of the honey.
- Use any firm fish or chicken here.
- Serve with rice or potatoes instead of quinoa.
- If you don’t like spice, leave out the sriracha.
- Garlic Sweet Potato Wedges with Hummus
- Swap out Yukon gold for the sweet potatoes.
- Feel free to use store-bought hummus.
If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at nick@mealpreponfleek.com!
How to alter the macros:
- Lemon Poppyseed Oatmeal Bars
- Reduce the fat by using regular flour or oat flour instead of almond flour.
- Reduce the carbs by removing the side of fruit.
- Increased the protein and add more Greek yogurt or a side of scrambled egg whites.
- Southwestern Chicken Bake
- Reduce the carbs by using priced cauliflower in place of the quinoa.
- Lower the protein by using only 3/4 pound of chicken.
- Sriracha Glazed Salmon
- Reduce the fat by using chicken or a lower-fat salmon such as coho.
- Reduce the carbs by using less quinoa or subbing with cauliflower rice, or serve with mixed greens.
- Garlic Sweet Potato Wedges with Hummus
- Increase the protein by adding sliced chicken or tofu.
*Please note that any changes to ingredients will alter the macros on each recipe.
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Courtesy : https://mealpreponfleek.com/meal-prep-menu-2023-week-22/