Meal Prep Menu 2023: Week 31! 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 flat with 2023: Week 31's delicious and easy meal prep menu. Start the morning off right with Cauliflower Mash Breakfast Bowls. Dinners for the week include Crispy Salmon Cakes with Mango Salsa and a little heat from Thai Red Curry Chicken. And because we believe in snacks and using fresh seasonal produce, check out our Breaded Zucchini Bites. Finally, something sweet, but with a little benefit: Vegan Snickers Protein Bars are calling your name!
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 healthy meal preps. Each menu targets the 1800-2000 calorie range.
NOTE: Meal Prep Menu 2023: week 31 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:
- Cauliflower Mash Breakfast Bowls
- Crispy Salmon Cakes with Mango Salsa
- Thai Red Curry Chicken
- Vegan Snickers Protein Bars
- Breaded Zucchini Bites
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:
- Cauliflower Mash Breakfast Bowls
- Swap the ghee, bacon, and eggs for vegan alternatives.
- Sub out the cauliflower with potatoes.
- Use baby kale or spinach if you can't find watercress
- Crispy Salmon Cakes with Mango Salsa
- Swap out the salmon for ground turkey, chicken, or chickpeas
- Sub JustEgg and nutritional yeast for egg and Parmesan.
- Thai Red Curry Chicken
- Use tofu or chickpeas and vegetable stock to make this vegan.
- Vegan Snickers Protein Bars
- All swaps are listed in the recipe instructions.
- Breaded Zucchini Bites
- Swap the eggs for JustEgg to make these bites vegan.
- Use any breadcrumbs/coating you'd like.
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:
- Cauliflower Mash Breakfast Bowls
- Increase the carbs by swapping the cauliflower for potatoes.
- Increase the protein by adding egg whites with the eggs.
- Crispy Salmon Cakes with Mango Salsa
- The macros are balanced here. But if you'd like slightly less fat, you can replace the cooking oil and either use cooking spray or cook in the air fryer.
- Thai Red Curry Chicken
- Reduce the fat by using light coconut cream.
- Vegan Snickers Protein Bars
- Although you can reduce the fat by leaving off the peanuts, I don't recommend it.
- Breaded Zucchini Bites
- Not much to swap here; it's a lower-calorie, more balanced snack option.
*Please note that any changes to ingredients will alter the macros on each recipe.
