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Recipes Meal Prep

Meal Prep – Week of February 26th, 2018

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Author:

Erin

Published:

February 26, 2018

Updated:

March 28, 2018

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

Meal Prep Monday, here we come. This week you’ll see some familiar faces in my meal prep, as well as a newcomer – the GF/DF Penne a la Vodka I posted last week.  I just started my fourth semester of grad school and it’s going to be another beast…so my meal preps will probably continue to be on the boring side (read: fast and easy) for a while longer.  And on that note, I think it’s time for me to go read something!  Enjoy this week’s menu 😉

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
  • Dairy Free PB&J Overnight Oats
  • Gluten Free and Dairy Free Penne a la Vodka
  • Turkey Taco Salad
  • BBQ Pulled Chicken with Veggies and Hummus
  •  

The Meal Plan

Day 1

  • Breakfast: PB&J Overnight Oats
  • Lunch: GF/DF Penne a la Vodka
  • Dinner: Turkey Taco Salad

Day 2

  • Breakfast: PB&J Overnight Oats
  • Lunch: BBQ Chicken with Veggies and Hummus
  • Dinner: GF/DF Penne a la Vodka

Day 3

  • Breakfast: PB&J Overnight Oats
  • Lunch: Turkey Taco Salad
  • Dinner: BBQ Chicken with Veggies and Hummus

Day 4

  • Breakfast: PB&J Overnight Oats
  • Lunch: GF/DF Penne a la Vodka
  • Dinner: Turkey Taco Salad

Day 5

  • Breakfast: PB&J Overnight Oats
  • Lunch: BBQ Chicken with Veggies and Hummus
  • Dinner: GF/DF Penne a la Vodka

Day 6

  • Breakfast: PB&J Overnight Oats
  • Lunch: Turkey Taco Salad
  • Dinner: BBQ Chicken with Veggies and Hummus

The Snack Ideas

  • Veggies with hummus
  • Hard boiled egg whites
  • Protein shakes
  • Tuna packets with plantain chips
  • Strawberries and blueberries
  • Grass-fed beef jerky sticks

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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Gluten Free and Dairy Free Penne a la Vodka

Prep: 15 minutes mins
Cook: 30 minutes mins
Total: 45 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb raw chicken breast, thinly sliced
  • 8 oz bag Tru Roots Ancient Grains Pasta
  • 2 cups baby spinach
  • 15 oz can no salt added diced tomatoes
  • 1 cup coconut milk
  • 8 oz can no salt added tomato sauce
  • 1/4 cup vodka
  • 1/2 cup onion, chopped
  • 2 cloves garlic, minced
  • 3 tbsp basil, chopped
  • 2 tbsp no salt added tomato paste
  • 1 tbsp nutritional yeast
  • 1 tsp olive oil
  • 1 tsp Oh My Spice Italian Seasoning
  • 1/4 tsp red pepper flakes

Instructions

  • Season chicken breast with salt and pepper.  Heat a cast-iron skillet over medium-high heat.  Add oil and once hot, add chicken breast.  Cook 3-5 minutes per side (depending on thickness) or until cooked through.  Set aside.
  • Add onion and garlic to skillet and sauté until fragrant.  Add diced tomatoes, tomato sauce, coconut milk, vodka, tomato paste, Italian seasoning, and red pepper flakes.  Lower heat and simmer uncovered for 20 minutes.
  • Remove sauce from heat and add nutritional yeast, spinach, and about two thirds of the chopped basil to the sauce.  Stir until spinach is softened into the sauce.  Set aside.
  • Cook gluten-free pasta until al dente if serving immediately or very al dente if using in meal prep (I removed mine from boiling water at just under 5 minutes).  Run under cold water to stop cooking, then toss with pasta sauce and divide evenly into 4 servings.  Top with sliced chicken.

Nutrition Information

Calories: 373kcal (19%), Carbohydrates: 43g (14%), Protein: 26g (52%), Fat: 9g (14%), Cholesterol: 53mg (18%), Sodium: 91mg (4%), Potassium: 487mg (14%), Fiber: 4g (17%), Sugar: 6g (7%)

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 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

No ratings yet

BBQ Pulled Chicken with Veggies and Hummus

Prep: 10 minutes mins
Cook: 7 hours hrs 30 minutes mins
Total: 7 hours hrs 40 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb raw chicken breast
  • 1/2 cup Stubbs Sticky Sweet BBQ Sauce
  • 4 cups broccoli
  • 48 baby carrots, (~500 grams)
  • 1/2 cup Sabra original hummus

Instructions

  • Add about 1/3 of the BBQ sauce to the bottom of a slow cooker.  Add chicken breast and pour remaining sauce on top of chicken.  Cook on low for 7 1/2 hours or until chicken pulls apart easily with a fork.
  • Divide chicken, carrots, broccoli, and hummus evenly into 4 containers.

Nutrition Information

Calories: 314kcal (16%), Carbohydrates: 32g (11%), Protein: 31g (62%), Fat: 7g (11%), Cholesterol: 66mg (22%), Sodium: 531mg (23%), Potassium: 873mg (25%), Fiber: 8g (33%), Sugar: 17g (19%)

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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2 responses

  1. R. Crawford
    March 19, 2018

    Just found your site over the weekend and made your meal prep recipes from the week of March 12th. I just finished my Mediterranean Wrap and it was so yummy! Thank you for the great recipes!
    One question-for the snack ideas, how many snacks do you incorporate in a day?

    Reply
    1. Erin
      March 19, 2018

      Hey there, thank you! Glad you found me 🙂 As far as snacks go, it varies day by day. I just eat whatever it takes to hit my macros for the day after my meals are planned…usually it’s some combo of the stuff listed in my snack ideas for the week, but sometimes I’ll have some kind of treat or just something I’m craving.

      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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