Meal Prep Menu 2024, Week 5! Bring on the planning and break out your pots and pans, we've got what you need to make this week's eating a breeze.

Get your weekly meal prep recipes done in no time with this week's delicious and easy meal prep menu. Put the taste of dessert first with some carrot cake pancakes and plan for a warming bowl of chicken curry for dinner. Enjoy some tasty snacks with these gluten-free (yes!) pretzel bites. Every recipe requires fresh, whole ingredients—just the way we like it—and can be customized to fit your dietary needs.

NOTE: These menus give you meal ideas, by design. We aren't telling you how many calories to eat per day. Please make sure to calculate your macros HERE and then adjust the menu items’ portion sizes as needed. 

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! 

This week’s recipes:

• Carrot Cake Pancakes
• Popcorn Chicken
• Chickpea Curry
• Pretzel Bites
• Sweet Potato Wedges with Tahini 

How to customize:

• Carrot Cake Pancakes
  • This recipe is already vegan. 
  • If gluten-free, sub the whole wheat flour with a 1:1 GF replacement. 
  • Any milk can be used. 
• Popcorn Chicken with Rice Noodles
  • Make this vegan by swapping the chicken for diced tofu or tempeh. 
• Vegan Chickpea Curry
  • The chickpeas can be subbed with diced chicken breast if desired. Make sure to cook the chicken all the way through.
• Pretzel Bites
  • Swap the milk for a dairy-free version, the egg whites for Just Egg, and the cheese and butter for dairy-free versions to make this vegan. 
• Sweet Potato Wedges with Tahini
  • This recipe is vegan. Woo hoo!
  • Any potato can be used, but we love the combo of sweet potatoes and tahini. 

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:

• Carrot Cake Pancakes
  • To reduce carbs, omit the raisins. 
  • Serve with yogurt, cottage cheese, or eggs to increase the protein. 
• Popcorn Chicken
  • To reduce the carbs, swap the rice noodles for riced cauliflower. 
  • Reduce the fat by baking the chicken instead of frying it. (An air fryer is best!)
• Chickpea Curry
  • Increase the protein by swapping the chickpeas for chicken, which also reduces the carbs by about 25g per serving. 
• Pretzel Bites
  • Increase the protein by serving with hard-boiled eggs. 
• Sweet Potato Wedges with Tahini
  • You can increase the protein by serving these with plain Greek yogurt. 

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

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:

• Peanut Butter Chocolate Muffins
• IP Moroccan Chicken
• Gumbo
• Turkey Bacon Pinwheels 

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. 

Simple almond meal is made from coarsely ground almonds by grinding the almonds with their skin down to a meal, much like corn meal. Typically it is used as a substitute for traditional all-purpose flour as a low-carb option, and for those that are allergic to standard flour.

What's the difference between Almond Meal and Almond flour:

Almond meal is not to be confused with almond flour, which is ground almonds sans skins into a fine powder like standard flour. Almond meal is quite often that it is used in low-carb, keto, and diabetes-sensitive recipes. You have probably noticed many of our recipes call for the use of almond meal in them. You can make your own almond meal at home, or you can purchase almond meal in the store.

But, what if you are allergic to almonds, or almond meal, or you just want to use a substitute in its place? We have put together a list of 14 best simple almond meal substitutes to help you with your cooking!

Almond Meal Swaps

All-Purpose Flour

All-purpose flour is the most popular cooking flour. It is made from wheat, ground into a fine powder, and then bleached to create the end product. All-purpose flour only consists of the endosperm of wheat (the protein and starch part).

Almond Flour

Almond flour is a great 1:1 substitute for all-purpose flour or almond meal. It does not have almond skins in it, as almond meal does, and it is nearly as fine of a powder as all-purpose flour.

Breadcrumbs

When a recipe calls for coating with almond meal, you can substitute it with breadcrumbs or panko.

Cashew Flour

Paleo and gluten-free, cashew flour offers a great alternative to almond meal while maintaining lower carbs than standard all-purpose flour.

Coconut Flour

Made from dried coconut meat and coconut milk, coconut flour is a fun and bright alternative to almond meal. However, coconut flour is thicker and may be runnier than all-purpose flour or almond meal, so it will require mixing longer than normal.

Hazelnut Flour

Ground with hazelnuts, hazelnut flour is a naturally sweeter flour that pairs extremely well with chocolates and sweets!

Macadamia Flour

Macadamia flour is not as cost-effective as many other flours, but it certainly tastes great as a naturally sweet flour, higher fat, and lower-carb substitute.

Oat Flour

Oat flour is whole grain and made from rolled oats, and it surprisingly comes with a lot of health benefits.

Polenta Flour

Polenta flour is coarsely ground yellow cornmeal mostly associated with Italian cuisines. It is also high in complex carbs.

Quinoa Flour

Quinoa flour is ground from quinoa, and it is naturally gluten-free and high in protein. Most recipes that call for quinoa flour will also incorporate starch and other stabilizers because it lacks normal structure for cooking as all-purpose flour has.

Rice Flour

Rice flour is made from dry-milled white rice and is an amazing alternative for confections. It is typically found in East Asian cuisine.

Sunflower Seed Flour

Sunflower seed flour is naturally gluten-free, made from ground sunflower seeds and oddly enough many people with nut allergies are not allergic to it. Of course, consult your doctor and the person consuming it prior, just in case.

Walnut Flour

Walnut flour is made from ground walnuts and the walnut oil is removed, which leaves a coarser flour than all-purpose flour, but remains a lower carb option for those that wish to substitute it in place of all-purpose flour.

Wheat Flour

Whole wheat flour contains endosperm (the protein and starch part), germ (the protein, fat, and vitamin part), and bran (the fiber part).