Meal Prep Menu 2023: Week 34! 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 34's delicious and easy meal prep menu. Lemon Poppyseed Oatmeal Bars make for a fiber-filled and very tasty breakfast bar (or snack bar!) on the go. Have you ever worked with watercress? It's got some pep to it, and paired with feta cheese and stuffed in flank steak, it's so good. Snack time means old-school vibes, done new again, with a Zesty Chex Mix, and our other dinner prep is a Whole30 Buffalo Chicken Casserole.
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 34 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:
- Lemon Poppyseed Oatmeal Bars
- Buffalo Chicken Casserole
- Watercress & Feta Stuffed Flank Steak
- Zesty Chex Mix
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:
- Lemon Poppyseed Oatmeal Bars
- Use a sugar of your choice instead of the monk fruit sweetener.
- Buffalo Chicken Casserole
- Make this recipe vegan by using plant-based chicken, dairy-free butter, and JustEgg.
- Watercress & Feta Stuffed Flank Steak
- Swap the flank steak for tofu and the feta for a dairy-free version to make this vegan.
- Use chicken or turkey instead of flank steak.
- If you don't like watercress, spinach or baby kale would also work.
- Zesty Chex Mix
- Use dairy-free butter and non-dairy powdered milk to make this vegan.
- Out of Chex Mix? Use any combination of cereal and nuts instead.
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:
- Lemon Poppyseed Oatmeal Bars
- To reduce the carbs and fat, cut bars into a smaller size. Unfortunately, the recipe can't be altered.
- Buffalo Chicken Casserole
- Increase the carbs by adding fruit to the side.
- Increase the protein by adding a few whole eggs.
- Watercress & Feta Stuffed Flank Steak
- Reduce the fat by using chicken or turkey instead of the flank steak.
- Zesty Chex Mix
- Reduce the fat by using fewer nuts.
- Increase the protein by adding a diced beef stick.
*Please note that any changes to ingredients will alter the macros on each recipe.
