Air Fryer Weekly Meal Prep (90-Minute Sunday System)
This meal prep plan helps you cook proteins, vegetables, and carbs efficiently using your air fryer, making healthy meals quick and easy throughout the week.
Ingredients
Proteins
- 4 pieces bone-in chicken thighs or 2 chicken breasts
- 2 fillets salmon fillets
Eggs
- 6 large large eggs
Vegetables
- 2 cups broccoli florets or asparagus spears
- 2 cups butternut squash cubes or Brussels sprouts
- 1 piece bell pepper, sliced
- 1 medium zucchini, sliced
- 1 medium red onion, sliced
- 2 medium sweet potatoes, cubed
Carbohydrates
- 1 cup quinoa or long-grain white rice
- 3 tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 piece lemon, juiced (optional marinade)
Instructions
- Remove proteins from fridge and marinate if desired. Preheat air fryer to 375°F (190°C). Season proteins and air fry chicken at 375°F for 15–20 min, salmon at 400°F for 8–10 min. Boil eggs for 10 min, then peel and refrigerate.
- While proteins cook, toss vegetables with olive oil and seasonings. Air fry broccoli or asparagus at 380°F for 10–12 min, and squash or Brussels sprouts at 400°F for 18–20 min. Cook carbs on stovetop for 15–20 min, then cool.
- Portion cooked proteins, vegetables, and carbs into containers. Refrigerate up to 4 days. Assemble meals quickly each night by combining components.
Notes
Use airtight containers for freshness and enjoy quick, healthy meals all week.