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Recipes Meal Prep

Meal Prep Monday – Week of July 17th, 2017

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Author:

Erin

Published:

July 17, 2017

Updated:

August 27, 2017

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

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  • PB&J Oatmeal Bake
  • Cherry Berry Summer Chicken Salad
  • Grilled Teriyaki Chicken Bowls
  • Turkey Burger with Sweet Potatoes and Zucchini

Hey guys, here’s a quick meal prep to make the most of the end of summer!  Berries, cherries, and grilling abound 🙂  Not much to say today, I’ve got to get back to writing research papers…

Meal Plan:

Day 1

  • Breakfast: PB&J Oatmeal Bake with egg white omelet
  • Lunch: Grilled Teriyaki Chicken with Veggies and Brown Rice
  • Dinner: Cherry Berry Summer Chicken Salad

Day 2

  • Breakfast: PB&J Oatmeal Bake with egg white omelet
  • Lunch: Turkey Burger with Sweet Potatoes and Zucchini
  • Dinner: Grilled Teriyaki Chicken with Veggies and Brown Rice

Day 3

  • Breakfast: PB&J Oatmeal Bake with egg white omelet
  • Lunch: Cherry Berry Summer Chicken Salad
  • Dinner: Turkey Burger with Sweet Potatoes and Zucchini

Day 4

  • Breakfast: PB&J Oatmeal Bake with egg white omelet
  • Lunch: Grilled Teriyaki Chicken with Veggies and Brown Rice
  • Dinner: Cherry Berry Summer Chicken Salad

Day 5

  • Breakfast: PB&J Oatmeal Bake with egg white omelet
  • Lunch: Turkey Burger with Sweet Potatoes and Zucchini
  • Dinner: Grilled Teriyaki Chicken with Veggies and Brown Rice

Day 6

  • Breakfast: PB&J Oatmeal Bake with egg white omelet
  • Lunch: Cherry Berry Summer Chicken Salad
  • Dinner: Turkey Burger with Sweet Potatoes and Zucchini

Snacks I’m digging this week:

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

Containers you see in this prep:

IMG_2796

5 from 5 votes

PB&J Baked Oatmeal

Prep: 15 minutes mins
Cook: 45 minutes mins
Total: 45 minutes mins
Servings: 8 servings
Rate Pin Print
Servings: 8 servings

Ingredients

  • 3 cups rolled oats, (288 grams)
  • 3 scoops PEScience Select Vegan Vanilla Indulgence Protein Powder, (90 grams)
  • 3 tbsp PB2 powdered peanut butter, (20 grams)
  • 1 tsp baking powder
  • 1/2 tsp cinnamon
  • 1 1/2 cups strawberries, chopped, (225 grams)
  • 1 1/2 cups unsweetened applesauce, (366 grams)
  • 1 cup unsweetened vanilla almond milk, (8 fl oz)
  • 1/3 cup Skippy Natural Creamy Peanut Butter, melted, (85 grams)
  • 1/3 cup maple syrup, (2.67 fl oz)
  • 3 large egg whites
  • 1/2 tbsp vanilla extract

Optional Strawberry Drizzle (Not included in nutrition info)

  • 3/4 cup strawberries, chopped, (112 grams)
  • 2 tbsp maple syrup, (1 fl oz)

Instructions

  • Make strawberry drizzle if desired. Add strawberries and maple syrup to a small pan and bring to a boil over medium heat, then lower heat to a simmer for 10-15 minutes. Allow to cool slightly, then puree in a food processor or blender. Set aside to cool.
  • Pre-heat oven to 350°.  Grease a 9×13" baking dish with coconut oil and set aside.
  • Combine all dry ingredients, then add wet ingredients and mix until just combined.  Pour into prepared casserole dish and spread evenly.
  • Top with additional sliced strawberries and/or some of the optional strawberry drizzle if desired.
  • Bake at 350° for 40-45 minutes or until a toothpick inserted into the center comes out clean.
  • Cut into 8 pieces and drizzle with remaining strawberry drizzle and additional melted peanut butter if desired.

Tips & Tricks

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

Nutrition Information

Serving: 180g, Calories: 321kcal (16%), Carbohydrates: 44g (15%), Protein: 17g (34%), Fat: 8g (12%), Sodium: 299mg (13%), Potassium: 301mg (9%), Fiber: 6g (25%), Sugar: 14g (16%)

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IMG_2756

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Cherry Berry Summer Chicken Salad

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

Ingredients

  • 1 lb chicken breast, raw
  • 8 cups baby spinach
  • 1 cup cherry halves, pitted
  • 1 cup blueberries
  • 6 tbsp goat cheese crumbles
  • 6 tbsp Trader Joe's Balsamic Vinaigrette
  • 1/2 cup red onion, sliced
  • 1/4 cup Fresh Gourmet Honey Roasted Pecan Pieces

Instructions

  • If desired, marinate chicken in an additional 1/4 cup of balsamic vinaigrette for 1 hour.  Grill approx. 5 minutes per side, or until cooked through.  Allow to rest at least 5 minutes, then slice.
  • Layer spinach, chicken, cherries, blueberries and red onion.  Top with goat cheese, pecan pieces and balsamic vinaigrette before serving.

Nutrition Information

Calories: 337kcal (17%), Carbohydrates: 21g (7%), Protein: 29g (58%), Fat: 15g (23%), Cholesterol: 94mg (31%), Sodium: 239mg (10%), Potassium: 155mg (4%), Fiber: 3g (13%), Sugar: 14g (16%)

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
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
5 from 2 votes

Turkey Burger with Sweet Potatoes and Zucchini

Prep: 15 minutes mins
Cook: 15 minutes mins
Total: 30 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb extra lean ground turkey (99%)
  • 1 egg
  • 1/2 cup onion, chopped
  • 1/4 cup Italian breadcrumbs
  • 1 tsp Flavor God Garlic Lover’s Seasoning
  • 3 small zucchini, halved, (about 475 grams)
  • 2 small sweet potatoes, cubed, (about 400 grams)

Instructions

  • Pre-heat oven to 400 degrees. Toss sweet potatoes with 1 tsp olive oil if desired, then season with 1/2 tsp Flavor God seasoning.  Arrange in single layer on a baking sheet and bake 15 minutes.
  • Mix ground turkey, egg, onion, breadcrumbs and remaining Flavor God seasoning.  Form 4 patties and grill about 5 minutes per side or until cooked through.
  • Add zucchini halves to the grill at the same time as the turkey burgers.  Flip once during grilling.
  • Slice zucchini before serving along with sweet potatoes and turkey burgers.  Serve with no sugar added ketchup if desired.

Nutrition Information

Calories: 302kcal (15%), Carbohydrates: 32g (11%), Protein: 34g (68%), Fat: 3g (5%), Cholesterol: 123mg (41%), Sodium: 357mg (16%), Potassium: 849mg (24%), Fiber: 4g (17%), 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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One response

  1. Elena@Cookwarelab
    July 18, 2017

    5 stars
    Looks like you have a huge plan for the summer! I wanna give a try for pb&j oatmeal bake! What is the alternative to maple syrup?

    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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