Meal Prep Menu 2023: Week 16

Meal Prep Menu 2023, Week 16! 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 done in no time with 2023 week 15's delicious and easy meal prep menu. Yes, you can totally have Peanut Butter Chocolate Muffins for breakfast. Or a snack or post-workout replenishment. Our Moroccan Chicken recipe will work for anyone following an immune protocol diet, so you know it's not going to be overly inflammatory. Relish the process of making gumbo, and then be so happy you already made it, every time you quickly reheat this meal prep. Lunchtime will be really good with these easy Turkey Bacon Pinwheels.

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 email prep. Each menu targets the 1800-2000 calorie range.

NOTE: Meal Prep Menu 2023 week 16 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:

Don’t forget to leave a comment on each recipe to let us know how you liked them! We love seeing your photos in the Meal Prep Facebook group too! 

How to customize:

If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at [email protected]

  • Peanut Butter Chocolate Muffins
    • Substitute any dry sweetener for erythritol.
    • Use JustEgg, plant-based butter, and dairy-free yogurt to keep this vegan.
    • Try any other nut or seed butter instead of peanut butter.
    • We haven't tested the almond flour with other flours. If you try it, please let me know!
  • IP Moroccan Chicken
    • Swap the chicken thighs for chicken breast, chickpeas, tofu, or tempeh. 
    • Use vegetable broth and tofu to keep this vegan. 
    • Swap almond butter for peanut butter. 
  • Gumbo
    • Make this vegan by using vegetable broth, plant-based sausages, and tofu in place of the chicken. 
    • Use any sausage that you like. 
    • Shrimp would make a great addition. 
  • Turkey Bacon Pinwheels 
    • Use plant-based deli meat, cream cheese, and bacon to keep this vegan. 
    • Use any deli meat or cream cheese here. 
    • Same with the bacon, turkey, or pork both work. 

How to alter the macros:

  • Peanut Butter Chocolate Muffins
    • This is a higher fat recipe, which can't be changed unless you experiment with other flours. 
  • IP Moroccan Chicken
    • Reduce the fat by using chicken breasts instead of chicken thighs. 
    • Swap the cauliflower rice for regular rice to increase the carbs. 
  • Gumbo
    • This recipe makes 6 servings. 
    • Reduce the fat by using chicken breast and low-fat sausages. 
    • Increase the carbs by serving over rice instead of cauliflower. 
  • Turkey Bacon Pinwheels 
    • Increase the carbs by serving with crackers or adding a wrap to the outside. 
    • Decrease the fat by using turkey bacon and light cream cheese. 

*Please note that any changes to ingredients will alter the macros on each recipe. 

AboutCarrie Havranek

Carrie Havranek is a food and wellness writer and editor, recipe developer, and cookbook author living in Eastern Pennsylvania. Her work has been published in a number of places including Simply Recipes, the Kitchn, Clean Plates, the Spruce Eats, Food & Wine, and more.

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