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Recipes Meal Prep

Meal Prep for the Week

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Author:

Erin

Published:

July 15, 2014

Updated:

February 14, 2017

This post may contain affiliate links. Please read my disclosure policy for details.

Hey everybody! Sorry for the crappy picture here…the lighting was terrible since my entire apartment is a leaning tower of furniture and tupperware right now! I’m not complaining since I’m so excited to have my stuff back after over a month without it during my move to the west coast, but seriously, I have a ton of unpacking to do still.  With that said…here’s a quickie meal prep post for you!
 
What’s on the menu:
 
Ruby Tuesday garden bar imitator chicken salad
Servings: 1 • Calories: 275 • Fat: 3 g • Protein: 30 g • Carbs: 34 g • Fiber: 10 g • Sugar: 16 g • Sodium: 504 mg • Cholesterol: 65 mg
Ingredients:
  • 4 oz chicken breast
  • 1.5 cups mixed baby greens
  • 1 oz shredded carrots
  • 1 hard boiled egg, white only
  • 2 tbsp reduced sugar Craisins
  • 1/4 cup sweet peas
  • 2 tbsp Kraft light balsamic vinaigrette dressing

Turkey Meatloaf Muffins

Serving size: 2 muffins • Servings: 4 • Calories: 185 • Fat: 3 g • Protein: 29 g • Carbs: 7 g • Fiber: 10 g • Sugar: 16 g • Sodium: 193 mg • Cholesterol: 122 mg
Ingredients:
  • 1 lb 99% lean ground turkey
  • 1/4 cup Italian bread crumbs
  • 1 large egg
  • 1 tsp oregano
  • 1/2 cup diced onion
  • Mix together and bake at 400 degrees for 18-20 minutes.
  • *Served with 1 cup baked broccoli.
Squash Medley
Servings: 3 • Calories: 26 • Fat: 0 g • Protein: 1 g • Carbs: 5 g • Fiber: 2 g • Sugar: 3 g • Sodium: 7 mg • Cholesterol: 0 mg
Ingredients:
  • 1 small zucchini, chopped (~150 grams)
  • 1 small yellow squash (~200 grams)
  • 1/2 orange bell pepper
  • Garlic powder and Mrs. Dash seasoning to flavor
  • Bake in glass dish for 15 minutes or until tender.
  • *Served with 4 oz chicken breast.
Egg, Turkey Sausage and Pepper Breakfast Muffins
Serving size: 1 muffins • Servings: 7 • Calories: 48 • Fat: 2 g • Protein: 7 g • Carbs: 1 g • Fiber: 0.3 g • Sugar: 0.5 g • Sodium: 183 mg • Cholesterol: 15 mg
Ingredients:
  • 3/4 cup + 2 tbsp liquid egg whites
  • 6 Jennie-O breakfast turkey sausage links
  • 1/2 orange bell pepper, diced
  • Spray muffin tin with non-stick cooking spray and bake at 400 degrees for 15 minutes or until set on top.
Other stuff:
  • 1/2 cup fat free cottage cheese with sugar free blackberry jam
  • 1/4 cup pistachios
  • Peanut Butter and Jelly Overnight Oats
Containers that you see here:
  • Rubbermaid TakeAlongs (square containers)
  • Sterilite Ultra Latch Locking Container (rectangular containers)
  • Glad Mini Round 4oz food storage containers
  • Tupperware Crystalwave (holding the chicken)

Happy meal prepping! Now, back to unpacking for me…

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About Erin

Erin is the author behind Peanut Butter and Fitness. She started this website in 2013 as a way to keep track of her favorite healthier kitchen creations and meal preps. Today, she still loves playing with her food and camera while helping others strike a balance between indulgence and well-being.

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4 responses

  1. Anonymous
    November 5, 2014

    Hi there! I just wanted to let you know that this is incredibly helpful! My sister, mom, and I are all on a journey to lose weight and eat clean. So far, so good..but we're all struggling with the meal prep part. Thank you for your clear directions, recipes, pictures, and nutrition info. Also, I noticed a big difference between this meal prep post and an earlier one you did in January. I like this format so much more – it's a lot easier to figure out. Again, many thanks and have a great day!! 🙂 -Kate

    Reply
    1. peanutbutterandfitness
      January 22, 2015

      Thanks Kate, I'm so glad you found it useful! And thanks for the feedback – hopefully I can manage to put new meal prep posts in this format 🙂

      Reply
  2. Anonymous
    June 15, 2015

    This is amazing!!Very glad I gound this 🙂

    Reply
  3. Rachel Pace
    October 19, 2015

    I love this! I haven't been meal prepping because I don't like plain old boring chicken and broccoli. I love the options and how flavorful it looks! I'm putting it together today! Thank you!

    Reply

WELCOME

Hey, I’m Erin!

I like to describe PBF as a healthy eating blog with a dollop of indulgence. Here you’ll find high protein and veggie-packed meals with a side of cocktails and desserts.

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