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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of January 22nd, 2018

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Author:

Erin

Published:

January 22, 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
  • Blueberry Almond Baked Protein Oatmeal Muffins
  • Egg White Slices
  • Turkey Chili with Kale
  • Grilled Chicken with Olive Garden Salad
  • Pesto Salmon with Sweet Potatoes and Asparagus

Happy Monday, meal preppers! I hope everyone had a good weekend. Not much to say about this week’s meal prep other than that it’s a quick, simple one to keep you moving.  All of these recipes are regulars in my meal prep rotation.

Sorry to be so short, but I’ve got school work calling my name…enjoy!

The Meal Plan:

Day 1

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Pesto Salmon with Asparagus and Sweet Potatoes
  • Dinner: Chicken with Olive Garden Salad

Day 2

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Turkey Chili with Kale
  • Dinner: Pesto Salmon with Asparagus and Sweet Potatoes

Day 3

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Chicken with Olive Garden Salad
  • Dinner: Pesto Salmon with Asparagus and Sweet Potatoes

Day 4

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Turkey Chili with Kale
  • Dinner: Pesto Salmon with Asparagus and Sweet Potatoes

Day 5

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Turkey Chili with Kale
  • Dinner: Chicken with Olive Garden Salad

Day 6

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Turkey Chili with Kale
  • Dinner: Chicken with Olive Garden Salad

The Snack Ideas:

  • Carrots or celery and hummus
  • Cinnamon brown rice cakes with peanut butter
  • Berries
  • Flavored tuna packets with plantain chips
  • Protein shakes
  • Hard boiled egg whites

The Containers:

The Recipes:

IMG_6736

4.11 from 19 votes

Blueberry Almond Baked Protein Oatmeal Muffins

Prep: 10 minutes mins
Cook: 25 minutes mins
Total: 35 minutes mins
Servings: 7 jumbo muffins
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Servings: 7 jumbo muffins

Ingredients

  • 2 cups rolled oats
  • 2 scoops Cellucor Whipped Vanilla whey protein
  • 1 cup applesauce
  • 1/4 cup maple syrup
  • 2 egg whites
  • 1 tsp almond extract
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp cinnamon
  • 1/2 cup unsweetened vanilla almond milk
  • 1 1/2 tbsp almond butter
  • 3 tbsp almond slivers
  • 1 cup blueberries

Instructions

  • Pre-heat oven to 350 degrees.
  • Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.
  • Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.
  • Add remaining wet ingredients and stir until just combined, then fold in blueberries.
  • Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet.  Top with almond slivers.
  • Bake at 350 degrees for 35 minutes or until the tops begin to get golden brown and do not collapse when touched (they will get firmer as they cool).

Tips & Tricks

Try scooping with a 4-oz disher and baking with these jumbo silicone baking cups for best results.
Click here or scan the barcode below to log this food into My Fitness Pal.

Nutrition Information

Calories: 237kcal (12%), Carbohydrates: 35g (12%), Protein: 13g (26%), Fat: 5g (8%), Cholesterol: 10mg (3%), Sodium: 84mg (4%), Fiber: 5g (21%), Sugar: 13g (14%)

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

No ratings yet

Turkey Chili with Kale

Prep: 20 minutes mins
Cook: 45 minutes mins
Total: 1 hour hr 5 minutes mins
Servings: 10 servings (approx. 2 cups per serving)
Rate Pin Print
Servings: 10 servings (approx. 2 cups per serving)

Ingredients

  • 2 lb 99% extra lean ground turkey
  • 1 15 oz can can low sodium kidney beans, 15 oz, rinsed and drained
  • 1 15 oz can can low sodium pinto beans, 15 oz, rinsed and drained
  • 1 28 oz can salt free diced tomatoes with juice
  • 2 15 oz cans salt free tomato sauce
  • 1 10 oz can Rotel original tomatoes with green chilies
  • 1 cup green chile tomatillo salsa, (HEB brand)
  • 1 6 oz can tomato paste
  • 3 cups chopped kale, stems removed
  • 1 medium white onion, chopped
  • 1 jalapeno pepper, diced, seeds removed
  • 2 yellow bell peppers, chopped
  • 4 garlic cloves, minced
  • 1 packet of Mrs. Dash chili seasoning mix
  • 1 tbsp olive oil
  • salt and pepper to taste

Instructions

  • In a large pot, heat olive oil over medium-high heat. Add onion and garlic and saute until fragrant, about 3 minutes.
  • Add turkey and cook, breaking apart until almost cooked through, about 5 minutes.
  • Add all other ingredients except kale and mix well.
  • Bring to a boil, then reduce heat to low.
  • Add kale and simmer for about 45 minutes, then serve.

Nutrition Information

Calories: 290kcal (15%), Carbohydrates: 37g (12%), Protein: 30g (60%), Fat: 3g (5%), Cholesterol: 56mg (19%), Sodium: 479mg (21%), Potassium: 1024mg (29%), Fiber: 10g (42%), Sugar: 10g (11%)

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

Grilled Chicken with Olive Garden Salad

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

Ingredients

  • 1 lb raw chicken breast, thinly sliced
  • 6 cups romaine lettuce, sliced
  • 1/2 cup red onion, sliced
  • 1/2 cup black olives, drained
  • 1/2 cup Olive Garden croutons
  • 1/4 cup shredded Parmesan cheese
  • 1/4 cup Light Olive Garden Italian salad dressing
  • 2 Roma tomatoes, chopped
  • 9 Pepperoncini peppers, sliced
  • 1 tsp olive oil

Instructions

  • Heat a pan over medium-high heat.  Add olive oil until hot, then add chicken breast and cook 3-5 minutes per side or until cooked through.  Set aside.
  • Layer salad ingredients in serving dishes, setting aside croutons, cheese, and dressing until ready to serve.  Top with cooked, sliced chicken.

Nutrition Information

Calories: 262kcal (13%), Carbohydrates: 15g (5%), Protein: 31g (62%), Fat: 8g (12%), Cholesterol: 72mg (24%), Sodium: 560mg (24%), Potassium: 491mg (14%), Fiber: 3g (13%), 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

5 from 1 vote

Pesto Salmon with Sweet Potatoes and Asparagus

Prep: 10 minutes mins
Cook: 15 minutes mins
Total: 25 minutes mins
Servings: 5 servings
Rate Pin Print
Servings: 5 servings

Ingredients

  • 20 oz sockeye salmon, without skin
  • 1 bunch asparagus, trimmed, (approx. 30 spears)
  • 2 medium sweet potatoes, cubed, (400 grams)
  • 5 tbsp reduced fat Buitoni pesto
  • 1 tsp olive oil
  • 1 tsp Flavor God Garlic Lover’s Seasoning
  • Salt and pepper to taste

Instructions

  • Pre-heat oven to 400 degrees. Line a large baking sheet with foil.
  • Toss sweet potatoes in olive oil.
  • Arrange salmon, asparagus and sweet potatoes on baking sheet.  Use a second sheet for asparagus if needed.  Sprinkle with Flavor God seasoning and salt and pepper.
  • Bake at 400 degrees for 12 minutes or until salmon flakes easily with a fork.    Serve with pesto.

Nutrition Information

Calories: 310kcal (16%), Carbohydrates: 23g (8%), Protein: 29g (58%), Fat: 12g (18%), Cholesterol: 63mg (21%), Sodium: 308mg (13%), Potassium: 464mg (13%), Fiber: 5g (21%), 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

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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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4.11 from 19 votes (19 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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