7-Day Meal Prep For The Week: Healthy Recipes for Every Meal

Are you ready to revolutionize your weekly routine with a meal prep plan that makes life easier, healthier, and more delicious?

 Whether you’re a seasoned pro or a beginner looking to dive into meal prep for the week, this guide will take you step-by-step through 7 days of gluten-free, dairy-free meals that are family-friendly, budget-conscious, and packed with flavor.

This 7-day meal prep plan includes breakfast, lunch, snacks, dinner, and dessert for every day of the week. Plus, I’ve included an Amazon product recommendation to simplify your meal prep and make cooking a breeze. Let’s jump in and get prepping!

Day 1: Start Strong with Classic Comfort

Breakfast: Overnight Chia Pudding with Fresh Berries

• Ingredients: Chia seeds, almond milk, maple syrup, fresh berries.
• Prep Tip: Make 3 jars in advance to grab-and-go all week.

Lunch: Quinoa Salad with Roasted Veggies

• Ingredients: Cooked quinoa, roasted zucchini, bell peppers, and chickpeas, tossed with olive oil and lemon juice.

Snack: Apple Slices with Almond Butter

• Prep Tip: Pre-slice apples and store with lemon water to prevent browning.

Dinner: Slow-Cooker Chicken and Sweet Potato Stew

• Ingredients: Chicken thighs, sweet potatoes, carrots, onion, garlic, chicken broth, and thyme.
• Prep Tip: Freeze leftovers for a future meal!

Dessert: Dark Chocolate Avocado Mousse

• Ingredients: Ripe avocados, cacao powder, maple syrup, and vanilla.

Amazon Product: Meal Prep Glass Storage Containers

Click Here To Get On Amazon

These airtight containers are perfect for keeping your meals fresh throughout the week. They’re made of durable glass that’s microwave, freezer, and dishwasher-safe, making them ideal for storing everything from your overnight chia pudding to chicken stew. Plus, the clear design helps you see what’s inside, so there’s no guessing when it’s time to grab your prepped meals.

Day 2: Power-Packed Protein Day

Breakfast: Veggie Egg Cups

• Ingredients: Eggs, almond milk, spinach, diced peppers, and turkey sausage.
• Prep Tip: Bake in a muffin tin for 20 minutes and store in the fridge.

Lunch: Turkey Lettuce Wraps

• Ingredients: Lean ground turkey, shredded carrots, sliced cucumbers, and coconut aminos in butter lettuce cups.

Snack: Homemade Trail Mix

• Ingredients: Almonds, cashews, dried cranberries, and dark chocolate chips.

Dinner: One-Pot Lemon Garlic Salmon with Asparagus

• Ingredients: Salmon fillets, asparagus, garlic, lemon slices, and olive oil.

Dessert: Coconut Milk Yogurt Parfait

• Ingredients: Unsweetened coconut milk yogurt, granola, and fresh fruit.

Amazon Product: Silicone Muffin Pan

Click Here To Get On Amazon

A silicone muffin pan is a game-changer for meal prep! It’s non-stick, so your veggie egg cups pop out effortlessly without sticking to the pan or requiring extra oil. Plus, it’s oven-safe and super easy to clean, cutting down on your prep and washing time. If you’re tired of scrubbing traditional pans, this is a must-have for healthy breakfasts on the go.

Day 3: Taco Tuesday with a Twist

Breakfast: Mango Coconut Smoothie

• Ingredients: Frozen mango, coconut milk, chia seeds, and a splash of lime.

Lunch: Taco Bowl

• Ingredients: Cauliflower rice, seasoned ground beef, black beans, avocado, and salsa.
• Prep Tip: Store components separately to keep them fresh.

Snack: Cucumber Slices with Guacamole

• Prep Tip: Pre-slice cucumbers and portion guacamole into small cups.

Dinner: Baked Chicken Fajitas

• Ingredients: Chicken strips, bell peppers, onions, taco seasoning, and olive oil.

Dessert: Cinnamon-Spiced Baked Apples

• Ingredients: Apples, cinnamon, nutmeg, and a drizzle of honey.

Amazon Product: Mason Jars with Lids

Click Here To Get On Amazon

Mason jars are versatile and Pinterest-perfect! Use them for smoothies, guacamole, or overnight oats. The secure lids ensure nothing spills, making them great for meal prep or grab-and-go snacks. Their compact size makes them easy to store in your fridge or tote bag, and they’re reusable, helping you reduce waste.

Day 4: Midweek Energy Boost

Breakfast: Gluten-Free Banana Pancakes

• Ingredients: Ripe bananas, eggs, almond flour, and cinnamon.

Lunch: Mediterranean Chickpea Salad

• Ingredients: Chickpeas, cucumbers, cherry tomatoes, red onion, and olive oil dressing.

Snack: Celery Sticks with Tahini

• Prep Tip: Portion tahini into small containers for an easy grab-and-go snack.

Dinner: Sheet Pan Shrimp and Veggies

• Ingredients: Shrimp, zucchini, squash, red peppers, and seasoning.

Dessert: Berry Coconut Popsicles

• Ingredients: Mixed berries, coconut milk, and honey.

Amazon Product: Non-Stick Sheet Pan

Click Here To Get On Amazon

Sheet pan dinners like shrimp and veggies become effortless with a non-stick pan. This product prevents food from sticking without requiring extra oil, making your meals healthier and cleanup easier. It’s also durable and evenly heats, ensuring your veggies and proteins are cooked to perfection every time. A must for one-pot meal prep enthusiasts!

Day 5: Fun and Flavorful Friday

Breakfast: Sweet Potato Breakfast Hash

• Ingredients: Diced sweet potatoes, onions, spinach, and turkey sausage.

Lunch: Thai Chicken Salad Wraps

• Ingredients: Shredded chicken, shredded carrots, cabbage, and peanut-free Thai dressing in rice paper wraps.

Snack: Roasted Chickpeas

• Ingredients: Chickpeas, olive oil, smoked paprika, and sea salt.

Dinner: Zucchini Noodles with Turkey Bolognese

• Ingredients: Spiralized zucchini, ground turkey, marinara sauce, and Italian seasoning.

Dessert: Dark Chocolate-Dipped Strawberries

• Ingredients: Fresh strawberries and melted dairy-free dark chocolate.

Amazon Product: Spiralizer

Click Here On Amazon

Transform veggies like zucchini into fun and healthy noodles with this spiralizer. It’s perfect for gluten-free meal prep, offering a low-carb, nutrient-packed alternative to traditional pasta. Easy to use and compact for storage, this tool adds variety and excitement to your meals while saving you money on pre-spiralized store-bought options.

Day 6: Weekend Meal Prep Made Simple

Breakfast: Almond Butter Protein Bars

• Ingredients: Almond butter, protein powder, almond flour, and honey.

Lunch: Grilled Chicken Salad with Avocado Dressing

• Ingredients: Mixed greens, grilled chicken, sliced avocado, and lemon-tahini dressing.

Snack: Carrot Sticks with Hummus

• Prep Tip: Store in individual containers for quick snacking.

Dinner: Dairy-Free Chicken Alfredo with Spaghetti Squash

• Ingredients: Roasted spaghetti squash, shredded chicken, and a cashew-based Alfredo sauce.

Dessert: Gluten-Free Brownies

• Ingredients: Almond flour, cacao powder, eggs, and maple syrup.

Amazon Product: Portable Blender

Click Here To Get On Amazon

Whether you’re whipping up smoothies, salad dressings, or even protein bars, this portable blender is a multitasking marvel. Lightweight and rechargeable, it’s perfect for those busy days when you’re prepping on the go or want to blend fresh ingredients at work. Its compact size doesn’t skimp on power, giving you silky-smooth results every time.

Day 7: Cozy Sunday Favorites

Breakfast: Warm Apple Cinnamon Oatmeal

• Ingredients: Gluten-free oats, almond milk, diced apples, and cinnamon.

Lunch: Sweet Potato Buddha Bowl

• Ingredients: Roasted sweet potato, chickpeas, kale, and tahini dressing.

Snack: Vegan Energy Bites

• Ingredients: Dates, nuts, chia seeds, and cacao nibs.

Dinner: Slow-Cooked Beef Stew

• Ingredients: Beef chuck, carrots, potatoes, celery, and broth.

Dessert: Dairy-Free Chocolate Chip Cookies

• Ingredients: Almond flour, coconut oil, maple syrup, and dairy-free chocolate chips.

Amazon Product: Slow Cooker

Click Here To Get On Amazon

A slow cooker is the ultimate meal prep ally, especially for cozy Sunday dinners like beef stew. Set it and forget it—this tool allows you to batch-cook meals while freeing up your time for other tasks. Its even cooking ensures tender, flavorful results every time, and the large capacity means you can easily prepare meals for the week ahead or freeze extras.

Conclusion

Meal prep for the week doesn’t have to be overwhelming or boring! With these delicious gluten-free, dairy-free recipes and the right tools, you can enjoy a variety of healthy meals every day. Plus, meal prepping saves time, money, and energy—leaving you more room to focus on what matters most.

Let me know how your week of meal prep goes, and don’t forget to tag me in your creations on Pinterest!