Somehow, it’s already time for our monthly meal prep plan! This post will walk you through everything you need—the recipes, grocery lists, prep day plans, storage instructions, and more—to efficiently prep your way through the entire month of July.
Summer is here, and the next two months are all about easy, delicious meals that pack in as many nutrients as possible. July has a bunch of brand new protein, plant, and fiber-packed recipes you’ll be prepping, cooking, and enjoying all month long. Each week is intentionally batched to optimize both your time and budget, with overlapping ingredients across recipes and weeks, and recipes that prep well together. It’s all about efficiency.
While testing these recipes (most famously this week’s protein pancake muffins, which went through 14!!! total batches), I’ve truly been looking forward to every single one and love that my freezer is stocked with meals that reheat in a matter of minutes.
Take a peak at the week one lineup:
The prep plans are designed to make breakfast and lunch for one person for the entire month by dedicating a couple of hours once a week to your prep. Scale up the lists and recipe measurements as needed to fit your needs: 2x for two people, 3x for three, and so on! All recipes are gluten-free and include swaps to suit your needs. Need more swaps? Just ask me in the comments, and I’ll get back to you!
✅ Every week includes a color-coded grocery list, prep day plan, and recipe PDFs.
✅ Each recipe includes storage instructions for refrigerating/freezing (& reheating!)
✅ Macros are included for all recipes; just click the “macros” link.
✅ You’ll get dinner plans to complete the month for the next 3 weeks. For this week, I’m recommending this one! Or check out the index of 55+ dinner plans.
Weekend meals are now included in the full calendar and weekly blocks, if you’re someone who wants to follow for the entire week. If you prefer flexibility on the weekend, use those extra meals as a freezer stock instead!
The prep plan is designed to use up all the meals throughout the month! This means that some weeks, the food you prep all goes right to the freezer. Check the full calendar for when you’ll pull it out later in the month. If freezer storage is an issue, you can make the second meal(s) fresh later in the week.
Freeze in individual portions when possible! Highly recommended for pulling out single servings at a time.
Freezer/reheating instructions are included in the full guide! You can find them on the recipe card, on the prep day plans, and on pages 2 and 3 of the full guide.
The weekly blocks are your best friend if you like to follow a visual. They are designed intentionally to include all the information for the week in one place.
Let’s prep!
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Here’s everything you need for the next four weeks of prep. If you want all five weeks at once, keep scrolling for the all-in-one PDF.