Meal Prep Menu 2023: Week 30

Meal Prep Menu 2023: Week 30! 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 30's delicious and easy meal prep menu. We love a good hearty muffin and the Morning Glory Muffins fit that requirement, with almond flour, pineapple, walnuts, and carrots! If you like spicy and are looking for ways to prepare tofu, Firecracker Tofu wins. Otherwise, we've got a grain-free granola (great for breakfast or dessert with plain Greek yogurt) and Hawaiian Chicken Tenders that are freezer friendly. Woo hoo!

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 30 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:

• Morning Glory Muffins
• Firecracker Tofu
• Freezer Friendly Hawaiian Chicken Tenders
• Grain-Free Granola

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:

• Morning Glory Muffins
  • Use flax eggs or Just Egg to make this recipe vegan. 
  • Swap the almond flour for regular all-purpose flour (not whole wheat) or 1:1 gluten-free baking flour. 
  • Feel free to leave out the nuts if you have an allergy or don't like them.
• Firecracker Tofu
  • Make this with chicken or shrimp instead!
  • Any butter can be used. 
  • Use all-purpose flour in place of gluten-free flour. 
  • Swap out the white rice for brown rice or quinoa. 
• Freezer Friendly Hawaiian Chicken Tenders
  • Swap the chicken for shrimp, tofu, tempeh, or chickpeas. 
  • Use all-purpose flour instead of gluten-free flour.
• Exchange the white rice for brown rice, quinoa, or cauliflower rice.
• Grain-Free Granola
  • Alter the nuts and seeds as desired. 
  • Try agave instead of honey if you're vegan or out of honey.

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]! 

How to alter the macros:

• Morning Glory Muffins
  • Lower the fat by using one of the flour alternatives listed above and/or leaving out the walnuts. 
  • Increase the protein by serving with Greek yogurt in place of cottage cheese. 
• Firecracker Tofu
  • Increase the protein by using one of the alternatives listed above. 
  • Reduce the butter by 1 tablespoon if you'd like less fat. 
• Freezer Friendly Hawaiian Chicken Tenders
  • Reduce the carbs by using less rice and cubed pineapple. 
• Grain-Free Granola
  • Reduce the fat by replacing the coconut with rolled oats.

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