Happy Sunday, meal preppers! This week’s prep is all about getting in and out of the kitchen as quickly as possible, so there’s one meal that’s totally no-cook and all the others are meals that I make all the time. Because I make them all the time, the recipes live in my head and I never even have to reference them, which saves time!
If you’ve never been here before, welcome! My meal prep posts go a little something like this: 1) meal plan (use any or all of it!), 2) snack ideas, 3) links to the containers you see here, and 4) recipes and nutrition info. You can jump straight to the recipes by clicking the “Jump to Recipes” link above, or click the direct link to the individual recipe you want below. Otherwise, just keep scrolling down!
If you’re new to meal prepping or want to learn more about how I meal prep, go check out my Meal Prep 101 page for more my meal planning tips and strategies.
Here’s a quick peek at this week’s recipes. Just click the button below to jump straight to the one you want! Note: the links in the meal plan below will take you to individual recipe pages (separate from this post), but the big teal buttons will take you to the recipe embedded in this post.
Anand here’s a look inside my fridge after finishing this meal prep! Am I an organization freak? I’d say yeah, a little bit 😉 But you also can’t really see all the stuff hidden behind the meal prep containers or what’s in the fridge door, so don’t be too jealous.
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Classic Bento Lunch Box
- Dinner: Teriyaki Chicken Power Bowl
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Turkey Taco Salad
- Dinner: Classic Bento Lunch Box
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Teriyaki Chicken Power Bowl
- Dinner: Turkey Taco Salad
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Classic Bento Lunch Box
- Dinner: Teriyaki Chicken Power Bowl
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Turkey Taco Salad
- Dinner: Classic Bento Lunch Box
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Teriyaki Chicken Power Bowl
- Dinner: Turkey Taco Salad
The Snack Ideas
- Trail mix
- Cottage cheese with jam
- Protein energy balls
- Blueberries and strawberries
- Protein shakes
- Hard boiled eggs
The Containers
Here are the direct links to the containers you see pictured in this post. Note: these are Amazon Affiliate links.
The Recipes
Mixed Berry Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops PEScience Select Vegan Plant Based Protein Powder, Vanilla Indulgence, (60 grams)
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 3/4 cup unsweetened applesauce, (6 oz)
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
- 1/2 cup blueberries, (75 grams)
- 1/2 cup strawberries, chopped, (75 grams)
- 1/2 cup blackberries, (75 grams)
- 1/4 cup maple syrup, (2 oz)
- 2 egg whites
- 1 1/2 tbsp Skippy Natural Creamy Peanut Butter, (24 grams)
- 1/2 tsp vanilla extract
Instructions
- Pre-heat oven to 350 degrees. Arrange 7 jumbo silicone baking cups on a baking sheet.
- Mix all dry ingredients, then add wet ingredients and mix until combined. Divide evenly into 7 baking cups.
- Bake for 35 minutes or until tops of muffins begin to brown slightly. Allow to cool slightly before removing from silicone cups and serving.
Tips & Tricks
- Click here or scan the barcode below to log this food in My Fitness Pal.
- I recommend these jumbo silicone baking cups!
- You can replace the plant based protein with whey if you’d prefer – just sub it out with the same amount of powder but decrease the amount of almond milk to 1/2 cup.
Nutrition Information
Calories: 209kcal (10%), Carbohydrates: 32g (11%), Protein: 12g (24%), Fat: 4g (6%), Sodium: 116mg (5%), Potassium: 125mg (4%), Fiber: 5g (21%), Sugar: 12g (13%)
Teriyaki Chicken Power Bowls
A perfect meal prep recipe, the sticky sweet umami of teriyaki sauce is slathered all over chicken and veggies. Grilled to perfection!
Servings: servings
Ingredients
- 2 lb chicken breast, raw
- 2 cups shelled edamame, (340 grams)
- 1 large red bell pepper, chopped, (165 grams)
- 3 cups broccoli florets, (234 grams)
- 3 medium carrots, julienned, (250 grams)
- 1 small red onion, roughly chopped, (100 grams)
- 1 1/4 cup Wegmans Organic Teriyaki Sauce, divided, (10 fl oz)
- 3 tbsp low sodium soy sauce
- 2 tbsp rice vinegar
- 2 tsp sesame oil
- Optional: rice for serving
Instructions
- Marinate chicken. Add chicken to a resealable container or zip top bag. Pour 1/2 cup of the teriyaki sauce, soy sauce, and rice vinegar over the chicken and mix around with your hands until well incorporated and evenly coated. Set aside to marinate in the refrigerator for at least 2 hours or up to 6 hours.
- Set aside 2-3 tbsp teriyaki sauce in a small bowl with a brush for grilling.
- Grill chicken. After chicken has marinated, pre-heat grill to 400°. Spray grill grates with grill-safe non-stick spray. Allow excess marinade to drip off of chicken, then place on sprayed or oiled grill grates. Close grill and cook for 6 minutes, then flip chicken, brush with additional teriyaki sauce, and continue cooking for 5-6 more minutes or until internal temperature barely reaches 165°. Set aside to rest for at least 5 minutes before slicing.
- Prepare veggies. As the chicken cools, heat a large skillet over medium high (7-8 out of 10) heat. Add 1 tsp sesame oil. Once hot, add julienned carrots and cook, flipping and stirring frequently for 2-3 minutes or until carrots begin to soften. Add pepper and onion and continue cooking for another 1-2 minutes. Remove to a large bowl and set aside.
- In the same hot skillet, add remaining sesame oil. Once hot, add broccoli florets and toss to coat evenly. Cover with a lid to trap the steam and continue cooking and flipping broccoli until it's tender crisp, about 3 minutes. Add a tablespoon or 2 of water if needed to help it steam and cook. Remove to the bowl with the cooked carrots, pepper, and onion.
- Add shelled edamame to bowl with veggies and pour remaining teriyaki sauce over top. Mix to coat evenly.
- Assemble. Serve over rice and add sliced chicken on top. Garnish with sesame seeds, if desired.
Tips & Tricks
The nutrition info listed for this recipe does NOT include rice so you can add as much or little as you like (or serve over something else).
Scan the barcode below or search for “Peanut Butter and Fitness Teriyaki Chicken Power Bowl” to log this food in My Fitness Pal. There are options for without or with 1 cup (180 grams) uncooked Lundberg Organic Brown Jasmine Rice – cooked and divided among 6 servings.
Nutrition Information
Calories: 347kcal (17%), Carbohydrates: 28g (9%), Protein: 42g (84%), Fat: 7g (11%), Cholesterol: 209mg (70%), Sodium: 795mg (35%), Potassium: 1577mg (45%), Fiber: 5g (21%), Sugar: 16g (18%)
WITH RICE
NO RICE
Classic Snack Box
Servings: servings
Ingredients
- 1 cup red seedless grapes, (100 grams)
- 11 Snack Factory Pretzel Crisps, (28 grams)
- 1 oz Colby Jack cheese cubes
- 2 oz low sodium deli turkey
Instructions
- Add a small silicone baking cup to the large compartment of the snack box. Fill with cheese, then add deli turkey to the same compartment. Add grapes and pretzel crips to smaller compartments.
Nutrition Information
Calories: 337kcal (17%), Carbohydrates: 41g (14%), Protein: 21g (42%), Fat: 9g (14%), Fiber: 2g (8%), Sugar: 18g (20%)
Ground Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 1/2 cup Frontera New Mexico Taco Skillet Sauce, (120 grams)
- 8 cups romaine lettuce, chopped, (260 grams)
- 1 cup cherry tomatoes, halved, (120 grams)
- 1 cup low sodium black beans, drained and rinsed, (260 grams)
- 1 cup frozen corn kernels, thawed, (120 grams)
- 1 tsp olive oil
Recommended Toppings (Not Included in Nutrition Info)
- salsa (I like avocado salsa)
- guacamole
- tortilla strips (find them in the salad toppings aisle)
- plain Greek yogurt or sour cream
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in 4 serving dishes.
- Heat a large skillet over medium-high heat, then add about 1 tsp of olive oil. Add ground turkey and break apart with a wooden spatula until nearly cooked through, then add skillet sauce and finish cooking.
- Serve over veggies, then add desired toppings before serving.
Tips & Tricks
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 256kcal (13%), Carbohydrates: 23g (8%), Protein: 31g (62%), Fat: 3g (5%), Cholesterol: 55mg (18%), Sodium: 342mg (15%), Potassium: 487mg (14%), Fiber: 4g (17%), Sugar: 6g (7%)
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