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Peanut Butter and Fitness

Healthy eating with a dollop of indulgence.

Meal Prep – From a week long, long ago

Meal Prep


Well, as the name suggests this is a prep I did a while back but just haven’t had the chance to post!  What’s ironic is that I just made some turkey meatballs and slow cooker verde chicken yesterday too…but the meatballs were for an appetizer which I’ll share soon.  Btw, did you know that if you wrap up a skillet full of meatballs covered in tomato sauce with aluminum foil it will EAT AWAY THE FOIL?!  Apparently the tomatoes are acidic enough to do that.  Kind of scary :/

Here’s what my meal plan looked like for the week I prepped this:

Day 1:

  • Breakfast: Oatmeal with egg white scramble
  • Lunch: Summer Berry Chicken Salad
  • Dinner: Turkey Spinach Meatballs with Roasted Spaghetti Squash and Marinara

Day 2:

  • Breakfast: Omelet with Greek yogurt and fruit
  • Lunch: Summer Berry Chicken Salad
  • Dinner: Slow Cooker Verde Chicken
Day 3:

Day 4:

Day 5:

Day 6:

  • Breakfast: PB&J overnight oats
  • Lunch: Summer Berry Chicken Salad
  • Dinner: Slow Cooker Verde Chicken
Day 7:

Snacks (not pictured):
  • Lindberg Organic Rice Cakes – Cinnamon Toast
  • Fat-free cottage cheese with 1 tbsp sugar-free strawberry preserves
  • Peanut butter protein dip with apples
  • Fresh fruit
  • Hard boiled eggs
  • Lean Body for Her Chocolate Whey Protein
 Summer Berry Chicken Salad
Servings: 4 • Calories per serving: 266 • Fat: 10 g • Protein: 30 g • Carbs: 17 g • Fiber: 3 g • Sugar: 11 g • Sodium: 356 mg • Cholesterol: 75 mg
  • 1 lb chicken breast, grilled
  • 6 cups baby spinach
  • 1 cup blueberries
  • 2/3 cup strawberries, quartered
  • 1/2 cup goat cheese crumbles
  • 1/4 cup red onions
  • 4 tbsp honey roasted pecan pieces
  • Homemade citrus vinaigrette: Juice of 1 orange, juice of 1 lime, 1/2 tbsp olive oil, 1 tbsp apple cider vinegar, 1/2 tsp garlic powder, sea salt, black pepper
Slow Cooker Verde Chicken and Rice
Servings: 5 • Calories per serving: 299 • Fat: 2 g • Protein: 33 g • Carbs: 40 g • Fiber: 5 g • Sugar: 6 g • Sodium: 677 mg • Cholesterol: 75 mg
  • 1 1/4 lb chicken breast
  • 15 oz can low sodium black beans, rinsed and drained
  • 1 cup frozen sweet corn kernels
  • 10 oz cherry tomatoes, halved
  • 15 oz container Casa Sanchez Mild Tomate Verde Salsa
  • 1/2 cup Della 4 Grain Rice Blend, cooked according to package directions
  • 1 tsp Flavor God Spicy Everything Seasoning
  • Directions: Add chicken breast to slow cooker and top with Flavor God seasoning, then add cherry tomatoes, black beans, corn and verde salsa.  Cover and cook on low for 2 hours or until chicken shreds easily with a fork.  Remove chicken, shred, mix back into salsa mixture and serve over rice.
Turkey Spinach Meatballs with Roasted Spaghetti Squash and Marinara
Servings: 5 • Calories per serving: 315 • Fat: 7 g • Protein: 33 g • Carbs: 30 g • Fiber: 6 g • Sugar: 11 g • Sodium: 489 mg • Cholesterol: 107 mg
  • Turkey Spinach Meatballs recipe
  • 1 medium spaghetti squash, halved lengthwise and seeds removed
  • 2 tsp olive oil
  • 1 tsp Flavor God Garlic Lover’s Seasoning
  • 4 garlic cloves, minced
  • 28 oz can crushed tomatoes, no salt added
  • 2 tbsp fresh basil, chopped
  • Directions: Rub spaghetti squash halves with olive oil and sprinkle with Flavor God seasoning.  Bake, cut side up, for 40-45 minutes at 400 degrees.  Once cooled slightly, scrape squash into strands.  Set aside.  Sauté garlic in tiny bit of olive oil and add crushed tomatoes, simmer for 20 minutes on low, then add basil and serve.
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