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Recipes Meal Prep

Meal Prep Mondays – One Week Prep

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Author:

Erin

Published:

March 31, 2014

Updated:

February 12, 2017

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

Holy meal prep batman.  This one tired me out for sure…I tried out a couple new things (tomato, basil and spinach egg white frittata and turkey patties) and threw together some salads which I don’t normally do while meal prepping.  No chance I’ll be getting bored with my food this week!

My George Foreman and oven were both running non-stop for quite a while on this one – let’s just say I didn’t think things through before I started cooking.  Like how the tray of sweet potatoes and broccoli could cook at the same time as the frittata.  And so could the mahi mahi.  Oh well, at least now I’ve got food for the week and don’t have to cook again, aside from throwing stuff in the microwave.


Recipes that aren’t linked are at the bottom of the post.  Here’s what I’ve got for the week’s meals (I just numbered the days since I’m posting this late):


Day 1:

  • Breakfast: Protein Pancakes topped with Greek yogurt and blueberry sauce
  • Lunch: Chicken with asparagus and pesto sauce (not pictured)
  • Dinner: Chicken breast and salad with homemade dressing

Day 2:

  • Breakfast: Frittata with fruit and yogurt
  • Lunch: Chicken breast and salad with homemade dressing
  • Dinner: Mahi mahi and green beans
Day 3:

  • Breakfast: Frittata with fruit and yogurt
  • Lunch: Turkey patty with broccoli and sweet potato
  • Dinner: Chicken breast and salad with homemade dressing
Day 4:

  • Breakfast: Frittata and 1/2 serving cereal
  • Lunch: Turkey patty with broccoli and sweet potato
  • Dinner: Mahi mahi and green beans
Day 5:

  • Breakfast: Frittata with fruit and yogurt
  • Lunch: Mahi mahi and green beans
  • Dinner: Out

Day 6:

  • Breakfast: Frittata and 1/2 serving cereal
  • Lunch: Turkey patty with broccoli and sweet potato
  • Dinner: Chicken and green beans (only chicken is pictured – ran out of containers)
Day 7:

  • Breakfast: PB&J overnight oats
  • Lunch: Turkey patty with broccoli and sweet potato
  • Dinner: Chicken and mixed veggies (again, only chicken is pictured)
Snacks – not all of these are pictured, I got too lazy to put them all on the table:
  • Tropical trail mix
  • Sea salted soy nuts
  • Fat-free cottage cheese with 1.5 tbsp sugar-free strawberry preserves
  • Peanut butter protein dip with apples
  • Fresh fruit
  • 1 oz Butterball Turkey Jerky
  • 1/2 Quest bar
  • 2 egg whites and black pepper to microwave
  • Almond milk and Jay Robb’s Chocolate Whey Protein
Turkey Patty:
Servings: 4 • Calories: 184 • Fat: 3 g • Protein: 29 g • Carbs: 7 g • Fiber: 0 g • Sugar: 0 g • Sodium: 193 mg • Cholesterol: 123 mg
  • 1 lb 99% lean ground turkey
  • 1 egg
  • 1/2 cup diced onion
  • 2 cloves garlic, minced
  • 1 tsp parsley
  • 1/4 cup Italian bread crumbs
  • Directions: Mix it all up, form 4 patties and grill for 8-9 minutes on 375 degrees.
Chicken Breast and Salad with Homemade Dressing
Servings: 3 • Calories: 291 • Fat: 7.6 g • Protein: 39 g • Carbs: 18 g • Fiber: 5 g • Sugar: 8 g • Sodium: 330 mg • Cholesterol: 87 mg
  • Three 4 oz chicken breasts
  • 4.5 cups baby spinach
  • 1 medium cucumber, chopped
  • 1 cup corn
  • 18 cherry tomatoes, halved
  • 1 cup bell pepper, chopped
  • 1 lime, juiced
  • 1 tbsp olive oil
  • 1.5 tsp apple cider vinegar
  • Salt and pepper to taste
  • Directions: Grill chicken breasts until cooked through.  Whisk lime juice, olive oil, vinegar, salt and pepper.  Divide all other ingredients into 3 servings, top with dressing.
Tropical Trail Mix
Serving size: 1/2 cup • Servings: 7 • Calories: 157 • Fat: 8 g • Protein: 4 g • Carbs: 20 g • Fiber: 2.5 g • Sugar: 10 g • Sodium: 18 mg • Cholesterol: 0 mg
  • 1 cup honey roasted soy nuts
  • 1 cup banana chips
  • 1/2 cup raisins
  • 1/2 cup unsalted peanuts
  • 1/2 cup dried pineapple
  • Directions: Mix it up and serve.
Containers that you see here:
  • Rubbermaid TakeAlongs (square containers)
  • Sterilite Ultra Latch Locking Container (holding the turkey patties)
  • Glad Mini Round 4oz food storage containers
  • Tupperware Crystalwave (holding salads)
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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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9 responses

  1. Anonymous
    January 18, 2015

    I'm really happy I found your meal prep! I was wondering if you have more details for how much veggies you use for the meals like turkey patty with broccoli and sweet potato or mahi with green beans? and how do you prepare them? Roasted in the oven or steamed? Thank you for this!

    Reply
  2. Healthy
    February 19, 2015

    I like your snack ideas

    Reply
  3. Anonymous
    March 13, 2015

    Do you have a shopping list for these meals? That'd be great!

    Reply
  4. Anonymous
    March 23, 2015

    In the intor she was talking about adding them all in the oven at the same time, but I am sure you could throw the chickens and veggies in a crock pot and then seperate them after into their dishes after. But steaming is great, you loose a bit of nutrients this way though.

    Reply
  5. Unknown
    January 8, 2016

    If I am working out consistently and want to become a fitness model, obviously I need to shred down, do I add my protein shakes to my meal regimen or should I keep them out?

    Reply
    1. peanutbutterandfitness
      January 18, 2016

      I'll start with a disclaimer – I'm not a nutritionist and don't know anything about your personal nutritional needs and goals. However, speaking from my personal experience, I still drink protein shakes (just whey protein and water) after a workout. Whey protein is quick to digest so it can feed your tired, hungry muscles quickly.

      My explanation is an oversimplification of the actual process (protein synthesis), so I would encourage you to read more here: http://www.bodybuilding.com/fun/whey-to-grow-expert-guide-premier-muscle-building-protein.html

      Reply
  6. Unknown
    February 4, 2016

    Curious…are you keeping everything refrigerated? Or freezing some? I'd be concerned about eating fish on day 5 in the fridge or chicken on day 7…but being able to cook everything once a week would be easier than Sunday & Wednesday which is what I do currently.

    Reply
  7. historypak
    June 20, 2016

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    Reply
  8. Fisher Black
    July 23, 2016

    Thank you so much for sharing this great blog.crazy bulk

    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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