Healthy meal prep menus by Sweet Savory and Steph. Every month, I release a month’s worth of meal prep for the family. Each week, you can mix-and-match to make a healthy menu that’s best for your family. July’s menu consists of some of my favorite summer meals!
Use my Canva template to create your monthly meal plan digitally, or print out my menu template and write it by hand. Each week should include 1 healthy breakfast meal prep option, 1 healthy lunch meal prep option, and 3 healthy dinner recipes.
These menus are purely for inspirational purposes only; feel free to make the meal prep menus your own by swapping out my featured recipes with ones that fit your taste and dietary preferences.
Table Of Contents
Healthy Breakfast Options
Grilled Vegetable and Egg Wraps
Weight Watchers: 3 points
You tend to just feel better when you get your veggies in, so why not add some to your breakfast? These grilled vegetable and egg wraps are absolutely delicious, and so easy to make! They also freeze and reheat well for the ultimate tasty meal prep. Grilled yellow squash, red onion and bell pepper, a tasty cheese spread, and an easy ham and egg omelet complete these wraps.
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Chocolate Banana Overnight Oat and Yogurt Parfaits
Weight Watchers: 1 points
These chocolate banana overnight oat and yogurt parfaits are the perfect healthy and nutritious breakfast. In under 10 minutes, you can prep breakfast for the week. These parfaits feature oats layered with milk and flavorings, protein-packed yogurt, notes of cocoa, and topped with sliced banana. As the parfait sits in the fridge, the flavors combine; the oats soak up the milk and other liquids and “cook” without cooking. When all mixed together including the peanut butter topping, these ingredients form the most delicious and satisfying breakfast. You can make different varieties of these oats depending on what you have on hand, too. If you are looking for a no-fuss breakfast prep with no heating required, this is it.
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Blueberry Oat Muffins
Weight Watchers: 3 points
These moist, classic blueberry muffins make for the perfect for breakfast on the go or nutritious sweet snack.
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Healthy Chocolate Frosty Protein Smoothie
Weight Watchers: 4 points
Flavorful, sweet, and packed with protein! My Healthy Chocolate Frosty Protein Smoothie has all of the comforting flavors of your favorite drive-thru dessert. Frozen banana, vanilla protein powder, powdered nut butter, cocoa powder, and non-dairy milk are all you need to recreate this frosty-inspired protein smoothie that's perfect for on the go, a midday snack, a health-conscious dessert, or however you choose to indulge! Protein powder transforms this sweet treat or dessert into a more filling option to keep you satisfied longer.
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Healthy Lunch Options
Chicken Bacon Chopped Salad
Weight Watchers: 1 points
When it comes to lunch, simple is the name of the game. Simple, healthy recipes for meal prep are the key to success; but they have to be delicious too, to keep your interest. This delicious chicken bacon chopped salad fits all of that criteria- finely chopped romaine, scallions, cherry tomatoes, and corn are combined with crispy cooked bacon, roasted red onions, and tender chunks of chicken breast. This salad it so flavorful on its own, but top with your favorite dressing for the ultimate flavor pop.
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One Dish Chicken Fajita and Rice Bake
Weight Watchers: 3 points
If you love easy meals, this one dish chicken fajita and rice bake is what dreams are made of. This entire meal takes just minutes to prep, and everything cooks all at once in the oven; no boiling water for rice, no searing chicken on the stove top, so that means no cleaning pots and pans after this meal. Tender fluffy yellow rice, tender chunks of seasoned chicken breast, and soft peppers and onions make this the perfect all-in-one meal, no side dish required.
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Strawberry Poppy Seed Mason Jar Salads
Weight Watchers: 4 points
These mason jar salads just scream spring and summer. Layered with fresh strawberries, pickled red onion, marinated grilled chicken, mixed greens, chopped pecans and goat cheese crumbles, these salads are flavorful and filled with texture and crunch. Topped with a homemade poppy seed dressing, these strawberry poppy seed mason jar salads taste like something you would order at a cute bistro, but you can control the ingredients yourself.
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Healthy Greek-Inspired Chicken Pasta Salad
Weight Watchers: 4 points
How about a meal prep lunch that hits all of your nutritional goals? Protein, carbs, veggies- yes please! This deliciously healthy chicken pasta salad hits all the targets with a Greek-inspired flavor profile. A delicious spice blend coats chicken breasts, which are then roasted with red onion. Tossed together with cooked pasta, fresh herbs, tomatoes and a yogurt-based dressing, this pasta salad is a flavor bomb. If you are looking for an easy meal prep packed with protein and nutrients, add this Healthy Greek-Inspired Chicken Pasta Salad to your meal plan!
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Be sure to use my Canva template to create your monthly meal plan digitally, or print out my menu template and write it by hand. Tag me in your custom meal plans for the month!
Healthy Dinner Options
Everything But the Bun Burger Salad
Weight Watchers: 5 points
This Everything But the Bun Burger Salad is perfect for when you're craving a take out or fast food burger but still want to be healthy. By using extra lean ground beef, center cut bacon, a lighter dressing and ditching the bun, you can enjoy all your favorite elements of a burger without derailing your weight loss and health goals. The fact that this Everything But the Bun Burger Salad comes together quickly, makes it perfect for a weeknight meal.
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Grilled Vegetable Farro Salad and Chicken
Weight Watchers: 4 points
This Grilled Vegetable Farro Salad with Herbs is a fresh, vibrant, filling and nutritious dish. It's great on its own, but when paired with a grilled protein, this makes for a great well-rounded lunch or dinner. This farro salad features delicious, springy grilled vegetables, fresh herbs, and a creamy dressing; chicken breast is marinated in similar flavors, and then grilled. Put this grilled vegetable farro salad and chicken on your meal rotation for this spring and summer!
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Cordon Bleu Chicken Burgers
Weight Watchers: 7 points
A classic chicken recipe, Cordon Bleu, is transformed into an easy weeknight dinner in the form of a burger. These cordon bleu chicken burgers feature lean ground chicken flavored with classic seasonings, and then topped with the classic ham and Swiss cheese. The finishing touch for these burgers is a homemade honey mustard dressing. Piled on top of a hamburger bun with fresh lettuce, these burgers are reminiscent of classic cordon bleu, but made in minutes.
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Healthy Yogurt Marinated Chicken
Consider boring, dry, flavorless chicken a thing of the past. Plain nonfat greek yogurt, lemon juice, garlic, and dried herbs combine to create the marinade of your dreams. Healthy Yogurt Marinated Chicken will be the star of your summer BBQ!
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Easy Weeknight Shrimp Marinara
Weight Watchers: 5 points
This Easy Weeknight Shrimp Marinara is fancy enough to serve to guests, but easy enough to make mid week. Shrimp is cooked in a simple yet delicious tomato sauce and finished with fresh basil and parsley for extra flavor. Add this Italian inspired shrimp dish to your meal rotation; minimal ingredients, easy to make, and easy to clean up! Serve over pasta or with a starch and veggie for a complete meal.
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Asian-Inspired Healthy Ground Beef Tacos
Weight Watchers: 6 points
Who doesn't love tacos? My Asian-Inspired Healthy Ground Beef Tacos are sure to be a hit. You won't ever make a boring taco again! A simple beef mixture is topped with a homemade slaw and a spicy mayo to give you a meal that is bursting with flavor. Opt to serve with sesame seeds and your favorite low-carb tortillas or wraps for a protein-packed dinner that will leave you with zero guilt. The best part about these tacos is that they're a great way to spice up your dinner routine and serve a meal that's quick & family friendly.
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Pantry Spaghetti alla Puttanesca
Weight Watchers: 7 points
Pantry Spaghetti alla Puttanesca: a deliciously easy-to prepare pasta dish with ingredients you can keep in your pantry at all times. Spaghetti is tossed with a simple pan sauce made with onions, garlic, diced tomatoes, and the brininess of capers and olives. If you're looking for an easy and last-minute vegetarian meal, this is it! Or, add some shrimp or chicken for some extra protein.
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Light Italian Rice Ball Inspired Stuffed Peppers
Weight Watchers: 8 points
If you're looking for a family friendly dinner or a delicious meal prep for the week, these Light Italian Rice Ball Inspired Stuffed Peppers are perfect. Bell peppers are stuffed with beef, peas, rice, spices, topped with cheese and baked until golden. You can enjoy all the same flavors from a traditional Italian rice ball without the added fat from frying.
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Light Bang Bang Ground Chicken Skillet
Weight Watchers: 3 points
Looking for the easiest, quickest meal prep ever with just a handful of ingredients that truly packs a punch? Try this light bang bang ground chicken skillet. Ground chicken is cooked quickly in a skillet, flavored with garlic, ginger and scallions, then tossed quickly in a bang bang sauce made with mayo, chili sauce and sriracha. This ground chicken mixture is perfect in lettuce cups for a light but filling lunch. Serve alongside your favorite veggie for a perfectly well-rounded meal.
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Healthy Sheet Pan Gnocchi, Chicken and Vegetables
Weight Watchers: 9 points
Sheet pan gnocchi? Yep, that wasn't a typo! My Healthy Sheet Pan Gnocchi, Chicken and Vegetables takes sheet pan meals to a whole new level. This recipe has a little bit of everything you love. Hearty pieces of gnocchi, asparagus and cherry tomatoes, and chunks of chicken breast coated in balsamic vinegar, olive oil, garlic powder, onion powder and oregano. It's all finished up with dollups of pesto and roasted to absolute perfection. This recipe is proof that sheet pan meals don't have to be boring, and they can include everything you love.
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Easy No-Cook Roasted Red Pepper Sauce
Pair with pasta and a protein of your choice! If you are short on time and ingredients, this Easy No-Cook Roasted Red Pepper Sauce recipe will save the day. A jar of roasted red peppers is blended with shallots, garlic & basil to create the quickest, easiest and most flavorful sauce. The smoky sweetness of the red peppers and the brightness of the basil are the perfect balance. Top pasta, chicken or fish and have a meal in no time. You will want to keep the ingredients on hand to make this one.
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Greek Protein and Grain Bowls
Weight Watchers: 4 points
These Greek Protein and Grain Bowls have it all: fresh vegetables, seasoned roasted chicken breast, protein-packed chickpeas, delicious couscous, olives, and feta cheese. These bowls offer the convenience of a grab-and-go salad, but are homemade so that you're in control of the ingredients. Serve these bowls for a nutritious dinner, or meal prep lunch for the week; either way, you'll be out of the kitchen in under thirty minutes.
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Be sure to use my Canva template to create your monthly meal plan digitally, or print out my menu template and write it by hand. Tag me in your custom meal plans for the month!
Don’t let summer or overwhelm derail you from your health goals. Planning your custom meal plan for the month allows you more time to enjoy the season and less time worrying about what to eat.
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