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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of June 5th, 2017

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Author:

Erin

Published:

June 5, 2017

Updated:

February 22, 2021

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

It’s that time again!  Meal Prep Monday is in full effect and I actually included a picture of my breakfast in this prep.  I usually don’t include it either because I procrastinate on breakfast making for some reason (and by the time I make it the lighting in my apartment sucks for photography) OR I’m in a hurry and don’t feel like pulling all of my breakfasts out of the fridge.  Anywho, they’re out to play this week.

  • Blueberry Almond Baked Protein Oatmeal Muffins
  • Grilled Teriyaki Chicken Bowls
  • Turkey Taco Salad
  • Pesto Chicken with Sweet Potatoes and Asparagus

Enjoy!

Meal Plan:

Day 1

  • Breakfast: Blueberry Almond Oatmeal Muffin with egg white omelet
  • Lunch: Grilled Teriyaki Chicken with Veggies and Brown Rice
  • Dinner: Turkey Taco Salad

Day 2

  • Breakfast: Blueberry Almond Oatmeal Muffin with egg white omelet
  • Lunch: Pesto Chicken with Sweet Potatoes and Asparagus
  • Dinner: Grilled Teriyaki Chicken with Veggies and Brown Rice

Day 3

  • Breakfast: Blueberry Almond Oatmeal Muffin with egg white omelet
  • Lunch: Turkey Taco Salad
  • Dinner: Pesto Chicken with Sweet Potatoes and Asparagus

Day 4

  • Breakfast: Peanut Butter and Jelly Overnight Oats
  • Lunch: Grilled Teriyaki Chicken with Veggies and Brown Rice
  • Dinner: Turkey Taco Salad

Day 5

  • Breakfast: Blueberry Almond Oatmeal Muffin with egg white omelet
  • Lunch: Pesto Chicken with Sweet Potatoes and Asparagus
  • Dinner: Grilled Teriyaki Chicken with Veggies and Brown Rice

Day 6

  • Breakfast: Peanut Butter and Jelly Overnight Oats
  • Lunch: Turkey Taco Salad
  • Dinner: Pesto Chicken with Sweet Potatoes and Asparagus

Snacks I’m digging this week:

  • Baby carrots and hummus
  • Cinnamon brown rice cakes with peanut butter
  • Apple slices with 1/2 cup Greek yogurt, 2 tbsp PB2 and cinnamon
  • Grapes
  • Protein shakes
  • Hard boiled egg whites

Containers you see in this prep:

IMG_6736

4.11 from 19 votes

Blueberry Almond Baked Protein Oatmeal Muffins

Prep: 10 minutes mins
Cook: 25 minutes mins
Total: 35 minutes mins
Servings: 7 jumbo muffins
Rate Pin Print
Servings: 7 jumbo muffins

Ingredients

  • 2 cups rolled oats
  • 2 scoops Cellucor Whipped Vanilla whey protein
  • 1 cup applesauce
  • 1/4 cup maple syrup
  • 2 egg whites
  • 1 tsp almond extract
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp cinnamon
  • 1/2 cup unsweetened vanilla almond milk
  • 1 1/2 tbsp almond butter
  • 3 tbsp almond slivers
  • 1 cup blueberries

Instructions

  • Pre-heat oven to 350 degrees.
  • Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.
  • Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.
  • Add remaining wet ingredients and stir until just combined, then fold in blueberries.
  • Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet.  Top with almond slivers.
  • Bake at 350 degrees for 35 minutes or until the tops begin to get golden brown and do not collapse when touched (they will get firmer as they cool).

Tips & Tricks

Try scooping with a 4-oz disher and baking with these jumbo silicone baking cups for best results.
Click here or scan the barcode below to log this food into My Fitness Pal.

Nutrition Information

Calories: 237kcal (12%), Carbohydrates: 35g (12%), Protein: 13g (26%), Fat: 5g (8%), Cholesterol: 10mg (3%), Sodium: 84mg (4%), Fiber: 5g (21%), Sugar: 13g (14%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

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IMG_2147 copy

3 from 5 votes

Grilled Teriyaki Chicken Bowls

Prep: 20 minutes mins
Cook: 10 minutes mins
Total: 30 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb boneless, skinless chicken breasts
  • 2/3 cup brown rice, dry
  • 2 cups broccoli florets
  • 1/2 bell pepper, chopped
  • 2 small zucchini, chopped
  • Optional toppings: sesame seed, green onion

Teriyaki Sauce

  • 3 tbsp light brown sugar
  • 3 tbsp hoisin sauce
  • 1 1/2 tbsp low sodium soy sauce
  • 1/2 tbsp sesame oil
  • 2 cloves garlic, minced
  • 1 tsp fresh grated ginger

Instructions

  • Add all teriyaki sauce ingredients to small pot and bring to a boil over medium heat.  Lower heat and simmer for 3-5 more minutes until thickened.  Set aside to cool.
  • Marinate chicken in 1/2 of the cooled teriyaki sauce for about 1 hr.  Set aside 1-2 tbsp of remaining teriyaki for brushing on during grilling.  The rest will be used to drizzle on top before serving.
  • While chicken marinates, cook rice according to package directions.
  • Prepare vegetables for grilling by layering two sheets of aluminum foil (approx. 12″ x 16″) on top of each other.  Add vegetables in the middle of the foil and drizzle with sesame oil and soy sauce if desired.  Fold up sides into a packet, leaving an opening at the top for steam to escape.
  • Once chicken has marinated, grill for about 5 minutes per side, depending on thickness and grill heat.  Brush with some of the reserved teriyaki sauce when you flip the chicken.
  • As the chicken grills, add the foil packet of vegetables onto a low flame area of the grill.  When the broccoli is bright green and tender crisp, remove the vegetables.
  • Serve grilled chicken with vegetables, rice and remaining teriyaki.

Nutrition Information

Calories: 318kcal (16%), Carbohydrates: 39g (13%), Protein: 29g (58%), Fat: 6g (9%), Cholesterol: 72mg (24%), Sodium: 351mg (15%), Potassium: 375mg (11%), Fiber: 4g (17%), Sugar: 11g (12%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe

IMG_7906

4 from 10 votes

Turkey Taco Salad

Prep: 15 minutes mins
Cook: 10 minutes mins
Total: 25 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb Jennie-O extra lean ground turkey, 99%
  • 1/2 cup Frontera New Mexico Taco Skillet Sauce
  • 2 hearts romaine lettuce, chopped
  • 1 cup cherry tomatoes, halved
  • 1 cup black beans
  • 1 cup corn kernels
  • 1/2 cup Casa Sanchez Taqueria Style Avocado Salsa
  • 1/4 cup Fage 0% plain Greek yogurt
  • 1/2 cup tortilla strips

Instructions

  • Layer lettuce, cherry tomatoes, black beans, and corn in a meal prep container.
  • 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 Greek yogurt, avocado salsa and tortilla strips on top.

Nutrition Information

Calories: 322kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 56mg (19%), Sodium: 613mg (27%), Fiber: 6g (25%), Sugar: 8g (9%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe
4 from 2 votes

Pesto Chicken with Sweet Potatoes and Asparagus

Prep: 20 minutes mins
Cook: 10 minutes mins
Total: 30 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb boneless, skinless chicken breast
  • 2 medium sweet potatoes, halved, (about 400 grams total)
  • 24 spears asparagus, trimmed
  • 1/4 cup Three Bridges Basil Pesto
  • 1 tsp Flavor God Garlic Lover’s Seasoning
  • Optional: olive oil for spraying chicken and sweet potatoes

Instructions

  • Prepare asparagus for grilling by wrapping into a foil packet with salt, pepper and olive oil if desired.
  • Rub or spray sweet potato halves with olive oil before grilling, then season with Flavor God seasoning.  Add to low flame area of the grill as it heats up.
  • Spray grill or chicken with olive oil before adding to hot grill.  Season with salt, pepper and Flavor God seasoning.  Grill approx. 5 minutes per side or until cooked through, flipping only once.
  • After adding chicken to the grill, place asparagus foil packet onto low flame area of the grill.
  • Once sweet potatoes are tender, remove from grill.  Remove asparagus once it turns bright green and is tender crisp.
  • Serve chicken with asparagus and sweet potato.  Top with 1 tbsp pesto.

Nutrition Information

Calories: 295kcal (15%), Carbohydrates: 26g (9%), Protein: 29g (58%), Fat: 9g (14%), Cholesterol: 68mg (23%), Sodium: 382mg (17%), Fiber: 5g (21%), Sugar: 7g (8%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe
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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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4.11 from 19 votes (19 ratings without comment)

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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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