Recipe Links
Monday: Sheet Pan Greek Chicken | Tuesday: Thai Curry Noodle Soup | Wednesday: Pork Tenderloin Tacos | Thursday: Turkey Pumpkin Chili | Friday: Creamy Coconut Shrimp | Breakfast: Blended Overnight Oats | Lunch: Harissa Chicken
Prep-Head Instructions
Batch prepping key ingredients and sauces at once will save you time during the week. A little planning up front makes dinner assembly faster and lunches more convenient. Below are a few practical suggestions to streamline your week:
- Breakfast and lunch: Prepare these items over the weekend so mornings are quicker and lunches are ready to grab.
- Dinners: Do whatever prep you can on the weekend — chopping vegetables, measuring spices, or making dressings — or finish the prep the morning of the day you plan to cook.
- Ordering groceries: Use the Add to Instacart buttons under each recipe to quickly gather ingredients. Check recipe serving sizes and multiply them for the number of meals you need (for example, smoothies that serve one will need to be multiplied for multiple days).
Meal-Prep Breakfast | Blended Overnight Oats
Prep Directions: Prepare the recipe following the instructions through to completion. Store portions in the refrigerator for up to several days or freeze extras for longer storage. Reheat or enjoy cold according to the recipe notes.
Dairy-free / Gluten-free: This breakfast can be naturally dairy-free and gluten-free depending on the ingredients you choose.
Meal-Prep Lunch | Harissa Chicken
Prep Directions: Follow the full recipe and portion out the cooked chicken for lunches. Store in airtight containers in the fridge for easy protein to add to salads, wraps, or grain bowls throughout the week.
Dairy-free / Gluten-free: This recipe is naturally dairy- and gluten-free when you stick to the listed ingredients.
Monday | Sheet Pan Greek Chicken
Prep Directions: Trim and cut 1½ pounds of red potatoes into 1–2 inch pieces. Chop 1 bell pepper and 1 small red onion so everything is ready to roast together.
Allergen note: This dish is naturally dairy-free and gluten-free when prepared as written.
Tuesday | Thai Curry Noodle Soup
Prep Directions: Peel and finely chop 4 cloves of garlic and grate about 2½ tablespoons of fresh ginger so the aromatics are ready for the broth.
Allergen note: This soup is naturally dairy- and gluten-free if you select gluten-free noodles.
Wednesday | Pork Tenderloin Tacos
Prep Directions: Make the corn salsa by mixing 2 cups of corn with ½ a seeded and minced jalapeño, ¼ cup finely diced red onion, one large diced avocado, 1 minced clove of garlic, the juice of 1 lime (about 2 tablespoons), 2 tablespoons olive oil, ½ cup finely chopped cilantro, ¼ teaspoon ground cumin, and 1 teaspoon kosher salt. Taste and adjust seasoning before serving.
Dairy-free: This meal is naturally dairy-free.
Gluten-free option: Serve on corn tortillas or other grain-free tortillas (brands like Siete work well).
Thursday | Turkey Pumpkin Chili
Prep Directions: Dice 1 medium yellow onion and 1 red bell pepper so they are ready to sauté when you start the chili.
Allergen note: This chili is naturally dairy- and gluten-free as written.
Friday | Creamy Coconut Shrimp
Side Dish: Coconut Rice
Prep Directions: Mince 3 cloves of garlic, thinly slice 1 shallot, and dice 1 red bell pepper so the full flavor of the dish comes together quickly when you cook.
Allergen note: This meal is naturally dairy- and gluten-free when using the recipe ingredients.
Tips and Info!
- What’s included: This weekly plan provides five dinners, one protein-rich make-ahead breakfast, and one meal-prep lunch or protein item that works well in wraps, salads, or bowls.
- Customizing: At this time you cannot swap individual recipes or change serving sizes within this plan. If you want flexible, customizable meal plans, ad-free browsing, and exclusive recipes, consider joining the Guaca-Molly Club for those additional features.
- Meal prep containers I recommend: For storing prepped ingredients and leftovers, quality glass meal prep containers are ideal. For dressings, sauces, and soups, glass jars with tight lids work very well.