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Recipes Meal Prep

Meal Prep – June 8th, 2020

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Author:

Erin

Published:

June 8, 2020

Updated:

January 15, 2021

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

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Hey there meal preppers, we made it to yet another Monday! Here’s a new weekly meal plan to keep you fueled for the week. Enjoy!

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
    • Mixed Berry Oatmeal Muffins
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Egg White Slices
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Blackberry Arugula Chicken Salad
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Spicy Garlic Shrimp with Broccoli and Cauliflower Rice
      • Ingredients
      • Instructions
      • Did You Make This?
    • Juicy Air Fryer Chicken with Birds Eye Italian Protein Blend
      • Ingredients
      • Instructions
      • Nutrition Information
      • Did You Make This?

The Meal Plan

Day 1

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Spicy Garlic Shrimp and Broccoli over Cauliflower Rice
  • Dinner: Blackberry Arugula Chicken Salad

Day 2

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Air Fryer Chicken with Birdseye Italian Protein Blend
  • Dinner: Spicy Garlic Shrimp and Broccoli over Cauliflower Rice

Day 3

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Blackberry Arugula Chicken Salad
  • Dinner: Spicy Garlic Shrimp and Broccoli over Cauliflower Rice

Day 4

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Air Fryer Chicken with Birdseye Italian Protein Blend
  • Dinner: Spicy Garlic Shrimp and Broccoli over Cauliflower Rice

Day 5

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Blackberry Arugula Chicken Salad
  • Dinner: Air Fryer Chicken with Birdseye Italian Protein Blend

Day 6

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white omelet
  • Lunch: Blackberry Arugula Chicken Salad
  • Dinner: Air Fryer Chicken with Birdseye Italian Protein Blend

The Snack Ideas

  • Popcorn
  • Apples with peanut butter
  • Deli turkey (nitrate and nitrite free)
  • Blueberries and strawberries
  • Protein shakes
  • Hard boiled egg whites

The Containers

The Recipes

4.34 from 39 votes

Mixed Berry Oatmeal Muffins

Prep: 10 minutes mins
Cook: 35 minutes mins
Total: 45 minutes mins
Servings: 7 jumbo muffins
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Servings: 7 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%)

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
4.34 from 6 votes

Egg White Slices

Cook: 10 minutes mins
Total: 10 minutes mins
Servings: 6 servings
Rate Pin Print
Servings: 6 servings

Ingredients

  • 3 cups egg whites

Instructions

  • Pour egg whites into a cold, medium-sized, shallow pan and cover with a lid.
  • Turn heat to just higher than medium and cook eggs until they no longer jiggle when you touch the pan and are cooked through, about 10 minutes. Vent the lid if the top of the egg whites begin to bubble.
  • Remove from pan and slice into 6 pieces.

Tips & Tricks

Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Calories: 48kcal (2%), Carbohydrates: 1g, Protein: 11g (22%), Sodium: 181mg (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
5 from 1 vote

Blackberry Arugula Chicken Salad

Prep: 15 minutes mins
Cook: 11 minutes mins
Total: 26 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

Juicy Air Fryer Chicken

  • 1 lb chicken breast, raw
  • 1/4 cup homemade brine mix
  • 1 tsp olive oil, (4.5 grams)
  • 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
  • 1/4 tsp chili powder
  • salt and pepper to taste
  • water

Salad

  • 8 cups arugula, (160 grams)
  • 2 cups blackberries, (290 grams)
  • 1 large green apple, sliced, (212 grams)
  • 1/2 cup pistachios, (56 grams)

Sweet Dijon Dressing

  • 3 tbsp dijon mustard (I used 2 tbsp regular + 1 tbsp coarse ground), (1 1/2 fl oz)
  • 2 tbsp olive oil, (1 fl oz)
  • 2 tbsp apple cider vinegar, (1 fl oz)
  • 2 tbsp honey, (1 fl oz)
  • 1 tbsp apricot preserves, (20 grams)
  • 1 tsp garlic powder

Instructions

Juicy Air Fryer Chicken

  • Bring 2 cups water to a boil. Add brine mix and stir until dissolved. Pour over ice in a flat bottomed resealable container. Add chicken, then add additional water until chicken is submerged. Brine for at least 5 hours or up to 12 hours.
  • Remove chicken from brine and rinse with cold water. Pat dry on a paper towel, then pound down the thicker end of the chicken breast until they are even thickness across.
  • Rub the chicken with 1 tsp olive oil until evenly coated. Season with salt, pepper, chili powder, and Oh My Spice! seasoning.
  • Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through (sometimes I up the temp to 390 degrees after flipping the chicken for crispier edges). Set aside to cool for about 5 mintes before slicing thinly.

Salad

  • Whisk dressing ingredients and set aside.
  • Divide arugula between 4 serving dishes. Top with blackberries, pistachios, apple, sliced chicken, and dressing.

Tips & Tricks

The sodium content displayed in the nutrition info here is estimated, since it will vary depending on how long you brine the chicken.

Nutrition Information

Calories: 342kcal (17%), Carbohydrates: 32g (11%), Protein: 32g (64%), Fat: 10g (15%), Sodium: 648mg (28%), Potassium: 473mg (14%), Fiber: 7g (29%), Sugar: 22g (24%)

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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Spicy Garlic Shrimp with Broccoli and Cauliflower Rice

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

Ingredients

  • 1 lb shrimp, peeled, deveined, and tail-off
  • 5 cups broccoli florets, (xx grams)
  • 3 cups cauliflower rice, (340 grams)
  • 1 tsp olive oil, (0.17 oz)
  • 3 cloves garlic, minced
  • 1/4 cup green onion, chopped
  • 1 tsp Flavor God Garlic Lover’s Seasoning

Sauce

  • 3 tbsp low sodium soy sauce, (1.5 oz)
  • 2 tsp sesame oil, (0.35 oz)
  • 1 tbsp sriracha, (0.5 oz)
  • 1 tbsp honey, (0.5 oz)
  • 1/4 tsp black pepper
  • 1/4 tsp red pepper flakes

Instructions

  • Cook cauliflower rice according to package directions. Set aside. 
  • Add broccoli to a large, microwave safe bowl. Cover bowl with a damp paper towel. Microwave for 2-3 minutes or until broccoli is bright green and tender-crisp. Set aside.
  • In a small bowl, whisk together all sauce ingredients. Set aside. 
  • Heat olive oil over medium-high heat in a large skillet. Add garlic and saute until fragrant. Add shrimp, season with Flavor God seasoning, and cook for about 1 minute or until partly opaque. Drain any liquid from the skillet. 
  • Add sauce and bring to a boil. Continue boiling until liquid is reduced and shrimp are cooked through. Remove from heat and add green onion.
  • Serve shrimp over cauliflower rice and broccoli.

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
No ratings yet

Juicy Air Fryer Chicken with Birds Eye Italian Protein Blend

Prep: 10 minutes mins
Cook: 12 minutes mins
Total: 22 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb chicken breast, raw
  • 1/4 cup homemade brine mix
  • 1 tsp olive oil
  • 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
  • 1/4 tsp chili powder
  • salt and pepper to taste
  • water
  • 2 11.5 oz bags Birds Eye Italian Protein Blend

Instructions

  • Bring 2 cups water to a boil. Add brine mix and stir until dissolved. Pour over ice in a flat bottomed resealable container. Add chicken, then add additional water until chicken is submerged. Brine for at least 5 hours or up to 12 hours.
  • Remove chicken from brine and rinse with cold water. Pat dry on a paper towel, then pound down the thicker end of the chicken breast until they are even thickness across.
  • Rub the chicken with 1 tsp olive oil until evenly coated. Season with salt, pepper, chili powder, and Oh My Spice! seasoning.
  • Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through (sometimes I up the temp to 390 degrees after flipping the chicken for crispier edges). Set aside to cool for about 5 mintes before slicing.
  • Cook Birds Eye Italian Protein Blend according to package directions. Serve with sliced chicken.

Nutrition Information

Calories: 320kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 6g (9%), Cholesterol: 83mg (28%), Sodium: 445mg (19%), Fiber: 9g (38%), Sugar: 2g (2%)

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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4.34 from 39 votes (39 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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