Skip to main content

Summer Weekly Meal Prep Plan

On the blog I have shared some of my journey with weight loss and struggling with IBS or severe stomach aches. In this blog post I will be sharing my weekly meal plan for the summer, what I meal prep and the different variations I have to make each week a little bit different than the last.

My Food History

After years of nightly stomach aches I was diagnosed with a milk malabsorption in the fifth grade, 9 years ago. For 8 years I was able to control my stomach aches. The stomach aches didn't return until I was given an antibiotic for a virus. This strong antibiotic cleared out my system and caused the stomach aches to return. One of my doctors referred me to an allergist and immunologist. Through discussing what I eat each day and when I get a stomach ache, the doctor was confident that if I ate a low fodmap diet I would no longer have stomach aches. To learn more about my low fodmap journey click here. I have reintroduced some high fodmap foods, so currently my diet is not strictly low fodmap. I am currently trying to lessen my carbs in order to lose weight and also only consume one source of meat each day for environmental reasons.

I would also like to mentioned that the reason I am gluten free is because gluten causes me to have stomach aches, I become irritable and my skin breaks out. I lowered the amount of carbs that I consume as a weight loss method. I cut out potatoes, gluten free pizza crusts, oatmeal and low fodmap lemon poppy seed muffins from my daily diet. In addition to portion control, lower carb and regular exercise I was able to loose 9 lbs. For me this is a significant amount of weight in a short time period of time. I am already a petite female and just wanted to lose a little bit of weight.

Weekly Meal Plan

This weekly meal plan is milk free, gluten free and low carb except for fruits and vegetables. The breakfast is vegetarian, lunch is vegan and dinner has meat. 

Breakfast: 2 broccoli egg muffins and a large naval orange 
Lunch: spinach salad with black beans, tomato, broccoli, cucumber, strawberries with a lemon vinaigrette and half an apple
Snacks: chocolate with unsweetened coconut chips and herbal tea
Dinner: chicken, steamed broccoli, sautéed peppers and squash (zucchini and/or yellow squash)

Items To Prep

  • chicken (twice a week)
  • sautéed veggies (twice a week)
  • egg muffins (twice a week)
  • wash and store raw veggies (broccoli)
  • wash and store spinach
  • black beans
  • lemon vinaigrette

I prep the chicken and sautéed veggies on Sunday and then again on Thursday. I wash and store the raw veggies and spinach once a week, usually on Sunday. I buy my spinach in the organic section of my grocery store because it comes in only a zip tie which is low waste. I do the same for raw broccoli. I also made egg muffins on Sunday and on Wednesday. I only meal prep the lemon vinaigrette and black beans when I finish what I already have. With all the I meal prep and my busy work schedule I use canned no sodium black beans and just transfer the beans into a glass food safe storage container and store it in the fridge. I would love to cook black beans that I get in the bulk section. 


Lemon vinaigrette- low fodmap, gluten free, milk free and low carb
Egg muffins- keto, low carb, gluten free and can be made milk free

How To Change It Up Each Week

If you are looking for variations for the egg muffins I would recommend clicking the recipe link above. I have only tried broccoli and egg and spinach and egg. To switch up the breakfast fruit each week you could have low carb berries. If you aren't low carb then you could have an apple or banana.

From week to week you could switch up lunch by changing the salad toppings to different raw vegetables. Instead of raw broccoli you could cut up raw carrots or cauliflower. If you do not follow a vegan or vegetarian diet then you could substitute the black beans for chicken or another plant based protein. I use black beans because I can recycle the tin can, I don't have to worry about prepping tofu and its a low waste and easy option. Another option to change up this meal plan each week is to try a different type of apple each week.

Ways that I have found to change up my dinner each week is to use either olive oil or sesame oil to sauté the chicken and veggies. When I use sesame oil I also add sesame seeds. Another idea is to use a different variation of seasonings for the chicken. Some weeks I use a garlic and onion free Italian seasoning blend for the chicken so that it is low fodmap. Other times I use just salt and pepper. If you are someone how eats more than just chicken you could change up the meat by having pork, turkey, beef or fish as your animal protein source for dinner. Instead of broccoli you could have another steamed vegetable like green beans, peas, cauliflower or asparagus. For the sautéed veggies I usually buy one large or two small zucchini for Sunday through Wednesday and one yellow squash for Thursday through Saturday. When it comes to the peppers I purchase which ever colored peppers are on sale. I either buy yellow, orange or red. I only like green peppers when they are mixed with other peppers, but not on their own. You can either do a single type of pepper each week or a mix or all four. 

I get milk free/vegan semi sweet chocolate chips from the bulk section of my grocery store. I also purchase unsweetened coconut chips from the bulk section. The herbal teas that I drink are the Tummy Balance Loose Leaf Tea and Organic Peppermint Loose Leaf Tea both from Full Leaf Tea Company. I purchase loose leaf tea to eliminate the waste produced from tea bags and avoid the the plastic that some tea bags contain.

Additional Links

To subscribe to my blog click the three dashes in the right hand corner and type in your email to never miss a blog post!

Don't forget to stay up to date on my blog by following my social media accounts!


Popular posts from this blog

Reasonable Dorm Room Cleaning Schedule

Reasonable Dorm Room Cleaning Schedule After my first semester of college I have developed a cleaning routine that I have been able to keep up with. You can read my previous blog post about What I Learned In My First Semester of College . Over the past few months I have experimented and I am confident in the routine that I have created.  Personalize When it comes to personalizing the schedule you could add or take out the different chores. For example I also wash my retainers weekly and monthly my roommate and I decorate the marker board on the outside of our door. We also only clean our mirrors when needed since we have found that they do not seem to become too dirty regularly. Something that I would make sure you sanitize every week would be the surfaces that you are constantly touching. That means light switches, door handles, and your desk. By doing this I managed to avoid getting sick when my roommate and other floor mates go sick. Another task that you could add to y

Bullet Journal Fitness and Workout Spread Ideas

If you want to purchase some of these spreads you can buy the digital bundle from my Etsy shop: Simply Paperless .  I had created six different bullet journal fitness and workout trackers/spreads. These spreads were made in my digital bullet journal using the GoodNotes App.   I highly recommend to use a stylus when using GoodNotes as a digital bullet journal. For this project I used the Adonit Dash 3 Stylus , which I highly recommend. I also recommend the Bargain Depot Stylus 2 Pack  from Amazon. Daily Workout Plan This first spread can be used to plan out what exercises you plan to workout each day of the week. I would recommend this spread for those who are just starting to workout. I did not created the workout that is used as the example for the content of this spread. The workout is from Pintrest Workout Plan .  Workout Tracker This next tracker is in the format of a monthly calendar. In order to track the different workouts accomplished throughout

Lessons in Chemistry by Bonnie Garmus Book Review

Reasons For Reading This Book: Lessons in Chemistry by Bonnie Garmus was Jackie's choice for the month of October. Jackie is the host of The Readheads Podcast Book Club. This is a monthly podcast book club that I have been apart of since it was established in 2020. I love getting to hear the thoughts of the hosts each month.  Content of the Book: Elizabeth Zott is a chemist but is much more than meets the eye. She is not only beautiful but also extremely smart, confident, strong, and not afraid to beat to her own drum. Elizabeth is one of the only female chemists working at Hastings Research Institute. She is viewed as different by everyone there. It's there that she meet Nobel-Prize nominated chemist Calvin Evans. Calvin who falls in love with Elizabeth is described as a loner, grudge holder, and extremely brilliant. Fast forward a few years and Elizabeth is now a single-mother working as the host of the most watched cooking show, Supper at Six . With Elizabeth's ways of