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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of February 12th, 2018

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Author:

Erin

Published:

February 12, 2018

Updated:

February 22, 2021

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

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  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
  • Dairy Free PB&J Overnight Oats
  • BBQ Pulled Chicken with Sweet Potatoes and Broccoli
  • Turkey Sausage Bolognese over Spaghetti Squash
  • Salsa Pulled Chicken Burrito Bowl

It’s meal prep Monday again! Who’s going to be secretly watching the Olympics at work all week?  I gotta say, the Olympics are a good way to come down from football season.  It’s helping me ease back into some weird kind of normalcy.  It’s also finals week for me right now so that’s a totally relative term.  But for real, I’m excited to “study” while I watch more USA athletes get to the podium 🙂

Here’s the menu for this week…easy and quick are the names of the game!

The Meal Plan:

Day 1

  • Breakfast: Dairy Free PB&J Overnight Oats
  • Lunch: Turkey and Sausage Bolognese over Spaghetti Squash
  • Dinner: Salsa Pulled Chicken Burrito Bowl

Day 2

  • Breakfast: Dairy Free PB&J Overnight Oats
  • Lunch: BBQ Pulled Chicken with Broccoli and Sweet Potatoes
  • Dinner: Turkey and Sausage Bolognese over Spaghetti Squash

Day 3

  • Breakfast: Dairy Free PB&J Overnight Oats
  • Lunch: Salsa Pulled Chicken Burrito Bowl
  • Dinner: BBQ Pulled Chicken with Broccoli and Sweet Potatoes

Day 4

  • Breakfast: Dairy Free PB&J Overnight Oats
  • Lunch: Turkey and Sausage Bolognese over Spaghetti Squash
  • Dinner: Salsa Pulled Chicken Burrito Bowl

Day 5

  • Breakfast: Dairy Free PB&J Overnight Oats
  • Lunch: BBQ Pulled Chicken with Broccoli and Sweet Potatoes
  • Dinner: Turkey and Sausage Bolognese over Spaghetti Squash

Day 6

  • Breakfast: Dairy Free PB&J Overnight Oats
  • Lunch: Salsa Pulled Chicken Burrito Bowl
  • Dinner: BBQ Pulled Chicken with Broccoli and Sweet Potatoes

The Snack Ideas:

  • Broccoli or cauliflower and hummus
  • Cinnamon brown rice cakes with peanut butter
  • Strawberries and blueberries
  • Plantain chips with flavored tuna packets
  • Protein shakes
  • Hard boiled egg whites

The Containers:

The Recipes:

3.34 from 3 votes

Dairy Free PB&J Overnight Oats

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

Ingredients

  • 2 cups unsweetened vanilla almond milk
  • 1 1/3 cups rolled oats
  • 3/4 cup PB2 powdered peanut butter, (72 grams)
  • 4 scoops Sports Research collagen peptides, (44 grams)
  • 2 cups frozen strawberries
  • 4 tsp chia seeds

Instructions

  • Whisk almond milk, PB2, and collagen until smooth.  Pour evenly into 4 containers.
  • Add 1/3 cup rolled oats to each of the 4 containers and mix until oats are submerged in liquid.
  • Place strawberries in a microwave safe bowl.  Microwave for 1 minute at a time until strawberries can be mashed to a chunky consistency.  Mix in chia seeds.
  • Divide strawberry mixture evenly into the 4 containers of oats.  Refrigerate overnight before serving.

Nutrition Information

Calories: 284kcal (14%), Carbohydrates: 36g (12%), Protein: 23g (46%), Fat: 7g (11%), Sodium: 282mg (12%), Potassium: 261mg (7%), Fiber: 10g (42%), Sugar: 5g (6%)

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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BBQ Pulled Chicken with Sweet Potatoes and Broccoli

Prep: 10 minutes mins
Cook: 8 hours hrs
Total: 8 hours hrs 10 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb raw chicken breast
  • 2/3 cup Stubb’s Sticky Sweet Barbecue Sauce
  • 2 medium sweet potatoes, chopped, (400 grams)
  • 4 cups broccoli
  • 1/2 tsp Oh My Spice! Italian Seasoning

Instructions

  • Pour about 1/3 of the BBQ sauce into the bottom of a slow cooker.  Lay chicken breast on top and pour remaining sauce on top.  Cook on low for 7-8 hours or until chicken shreds easily with a fork.
  • Remove chicken from slow cooker, shred with a fork, then return to slow cooker and toss with remaining sauce.
  • Pre-heat oven to 400 degrees.
  • If desired, toss sweet potatoes with olive oil and sprinkle with Italian Seasoning.  Arrange in a single layer on a baking sheet.  Bake for 20 minutes.
  • Add broccoli to a microwave safe bowl.  Cover with a very damp paper towel and microwave for 3-4 minutes or until tender crisp.
  • Divide pulled chicken, sweet potatoes, and broccoli into 4 containers.

Nutrition Information

Calories: 302kcal (15%), Carbohydrates: 42g (14%), Protein: 30g (60%), Fat: 2g (3%), Cholesterol: 66mg (22%), Sodium: 427mg (19%), Potassium: 916mg (26%), Fiber: 5g (21%), Sugar: 19g (21%)

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

Turkey Sausage Bolognese over Spaghetti Squash

Prep: 15 minutes mins
Cook: 35 minutes mins
Total: 50 minutes mins
Servings: 6 servings
Rate Pin Print
Servings: 6 servings

Ingredients

  • 1 lb extra lean ground turkey (99%)
  • 6 oz Johnsonville Mild Italian Ground Sausage
  • 1 large spaghetti squash, (4-5 lbs)
  • 28 oz can no-salt added crushed tomatoes
  • 13.5 oz can no-salt added tomato sauce
  • 1/2 cup onion, chopped
  • 3 cloves garlic, minced
  • 1/2 tbsp olive oil, divided
  • 1 tsp Oh My Spice! Italian Seasoning

Instructions

  • Pre-heat oven to 375 degrees. Cut spaghetti squash in half length-wise and scoop out seeds. Rub cut sides of spaghetti squash with half of the olive oil and season with 1/2 tsp Italian seasoning.
  • Place spaghetti squash on a lined baking sheet with cut side up. Bake for 35-40 minutes or until the flesh of the squash flakes easily with a fork. Set aside to cool.
  • Heat large skillet over medium-high heat.  Add olive oil.  Once hot, add onions and garlic and sauté until fragrant.  Add turkey and sausage.
  • Break apart turkey and sausage with a wooden spoon continuously.  Once cooked most of the way through, add crushed tomatoes, tomato sauce, and remaining Italian seasoning.
  • Lower heat to a simmer and continue cooking bolognese sauce for about 20 minutes.
  • Serve bolognese sauce over spaghetti squash.

Nutrition Information

Calories: 259kcal (13%), Carbohydrates: 18g (6%), Protein: 26g (52%), Fat: 9g (14%), Cholesterol: 57mg (19%), Sodium: 305mg (13%), Potassium: 689mg (20%), Fiber: 5g (21%), Sugar: 9g (10%)

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

Salsa Pulled Chicken Burrito Bowl

Prep: 15 minutes mins
Cook: 8 hours hrs
Total: 8 hours hrs 15 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb raw chicken breast
  • 4 cups romaine lettuce hearts, chopped
  • 2 cups pico de gallo
  • 1 cup red salsa of choice
  • 1 cup low sodium black beans, rinsed and drained
  • 1 cup corn kernels
  • 2/3 cup brown jasmine rice, cooked according to package directions

Instructions

  • Pour about 1/3 of the salsa into the bottom of a slow cooker.  Add chicken breast, then pour remaining salsa on top of chicken.  Cook on low for 7-8 hours or until chicken can easily be shred with a fork.
  • Remove chicken from slow cooker and shred with a fork.
  • Divide all ingredients evenly into 4 servings.

Nutrition Information

Calories: 358kcal (18%), Carbohydrates: 49g (16%), Protein: 36g (72%), Fat: 3g (5%), Cholesterol: 66mg (22%), Sodium: 568mg (25%), Potassium: 660mg (19%), Fiber: 9g (38%), 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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3.34 from 3 votes (3 ratings without comment)

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4 responses

  1. Shana
    February 13, 2018

    Any recommendations on a substitution for the collagen peptides in the dairy free pb&j overnight oats? Thanks.

    Reply
    1. Erin
      February 14, 2018

      Hi Shana, you could use 1/2 a scoop of whey protein or just leave it out all together. I like to add it in for extra protein. Here’s the link to the original recipe: https://www.peanutbutterandfitness.com/peanut-butter-and-jelly-overnight-oats/

      Reply
  2. Jennifer LaRiccia
    February 18, 2018

    Looks great
    I notice.fruits are limited
    I’m new to.all of this macro.stuff

    Reply
    1. Erin
      February 18, 2018

      Hi Jennifer, I eat quite a bit more than what is pictured here. The main focus of these meal prep posts is the actual meal plan, but you should still supplement it with whatever else you need to hit your daily macro/micronutrient goals.

      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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