Free Weekly Meal Plans
Free Weekly Meal Plans
about
work with me
contact
  • Follow on Facebook
  • Follow on Instagram
  • Follow on TikTok
  • Follow on Pinterest
Peanut Butter and Fitness
    • All Recipes
      • Appetizers
      • Breakfast
      • Brunch
      • Desserts
      • Drinks
      • Main Dishes
      • Pasta
      • Salads
      • Sandwiches and Wraps
      • Sauces and Spreads
      • Side dishes
      • Snacks
      • Soups
      • Dairy Free
      • Gluten Free
      • High Protein
      • Low Carb
      • Vegetarian
      • Beef
      • Chicken
      • Pork
      • Turkey
      • Seafood
      • Air Fryer
      • Instant Pot
      • Slow Cooker
      • Grill
      • Stove Top
      • Oven
      • Sous Vide
      • Meal Prepable Recipes
      • No Heat Meals
      • Freezer Friendly
      • One Dish Meals
      • Easy Weeknight Dinners
      • Asian Inspired
      • Italian Inspired
      • Mediterranean
      • Southwestern
      • Fall
      • Spring
      • Summer
      • Winter
      • Christmas
      • Pumpkin
      • Thanksgiving
      • Easter
      • Halloween
      • Game Day
      • New Year’s Eve
      • Valentine’s Day
      • St. Patrick’s Day
    • Quest for the Best
  • Meal Prep
  • My Cookbooks
  • Product ReviewsI’ll be posting a series of my “Quest for the Best” health, fitness and meal prep products here, as well as any cool products I find along the way so you can get the goods too.  If you’re interested in seeing any particular product recommendations, comment below!
Search
Recipes Meal Prep

Meal Prep – Week of July 24, 2017

Jump to Recipe Pin Recipe
Rate

Author:

Erin

Published:

July 24, 2017

Updated:

July 24, 2017

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

IMG_2990 copy.jpg

  • Skinny Monkey Oatmeal Muffins
  • Egg White Slices
  • Turkey Taco Salad
  • Grilled Chicken Tenders with Wild Rice and Veggies
  • Grilled Chicken Tenders with Sweet Potatoes and Green Bean/Cauliflower Mix

It’s mid-term week for me, so the name of the meal prep game this week was SPEED!  I tapped into my reserve of frozen meal prepped food with the Skinny Monkey Oatmeal muffins and used lots of frozen veggies to make things easy.  Enjoy!

Meal Plan:

Day 1

  • Breakfast: Skinny Monkey Oatmeal Muffin with egg white slice
  • Lunch: Grilled chicken tenders with wild rice and veggies
  • Dinner: Turkey Taco Salad

Day 2

  • Breakfast: Skinny Monkey Oatmeal Muffin with egg white slice
  • Lunch: Grilled chicken with sweet potatoes and green bean/cauliflower mix
  • Dinner: Grilled chicken tenders with wild rice and veggies

Day 3

  • Breakfast: Skinny Monkey Oatmeal Muffin with egg white slice
  • Lunch: Turkey Taco Salad
  • Dinner: Grilled chicken with sweet potatoes and green bean/cauliflower mix

Day 4

  • Breakfast: Skinny Monkey Oatmeal Muffin with egg white slice
  • Lunch: Grilled chicken tenders with wild rice and veggies
  • Dinner: Turkey Taco Salad

Day 5

  • Breakfast: Skinny Monkey Oatmeal Muffin with egg white slice
  • Lunch: Grilled chicken with sweet potatoes and green bean/cauliflower mix
  • Dinner: Grilled chicken tenders with wild rice and veggies

Day 6

  • Breakfast: Skinny Monkey Oatmeal Muffin with egg white slice
  • Lunch: Turkey Taco Salad
  • Dinner: Grilled chicken with sweet potatoes and green bean/cauliflower mix

Snacks I’m digging this week:

  • Baby carrots and hummus
  • Cinnamon brown rice cakes with peanut butter
  • Apple slices with 1/2 cup Greek yogurt, 2 tbsp PB2 and cinnamon
  • Greek yogurt with blueberries and strawberries
  • Protein shakes
  • Hard boiled egg whites
3.67 from 15 votes

Skinny Monkey Oatmeal Muffins

Prep: 10 minutes mins
Cook: 25 minutes mins
Total: 35 minutes mins
Servings: 7 muffins
Rate Pin Print
Servings: 7 muffins

Ingredients

  • 2 cups rolled oats
  • 2 scoops Jay Robb Vanilla Whey Protein
  • 1/4 cup dark chocolate chunks
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 cup unsweetened applesauce
  • 1 cup diced banana
  • 1/2 cup unsweetened vanilla almond milk
  • 3 egg whites
  • 2 tbsp maple syrup
  • 1 1/2 tbsp Barney Butter Smooth Almond Butter, melted
  • 1 tsp vanilla extract
  • Optional: 3 tbsp crushed walnuts

Instructions

  • Pre-heat oven to 350 degrees.  Arrange 7 jumbo silicone baking cups on a small baking sheet.  Set aside.
  • Mix dry ingredients, then add wet ingredients and mix until just combined.  Divide mixture evenly into silicone baking cups.
  • Bake at 350 degrees for 10 minutes.  Add walnuts on top, if desired.  Continue baking for an additional 12-15 minutes or until a toothpick inserted into the center of a muffin comes out clean.

Tips & Tricks

I recommend using these silicone baking cups!

Nutrition Information

Calories: 245kcal (12%), Carbohydrates: 35g (12%), Protein: 14g (28%), Fat: 7g (11%), Sodium: 92mg (4%), Potassium: 403mg (12%), Fiber: 5g (21%), Sugar: 12g (13%)

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

I made the Skinny Monkey Oatmeal Muffins as part of my Monster Freezer Meal Prep a few weeks back and just pulled them out of the freezer and straight into the containers you see here.  I served them up with one of my new favorite, time-saving breakfast items – egg white slices!  IDK what else to call them, but they’re easy and perfect for breakfast prep.

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
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

Grilled Chicken Tenders with Wild Rice and Veggies

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

Ingredients

  • 1 lb chicken tenders
  • 1/2 cup O Organics Wild Rice Mix
  • 1 bag HEB Stir Fry Medley frozen vegetables
  • 1/4 cup low sodium soy sauce
  • 2 tsp sesame oil
  • 1 tsp Flavor God Garlic Lover’s Seasoning

Instructions

  • Marinate chicken in soy sauce, sesame oil, and Flavor God for at least 20 minutes.
  • Cook rice and frozen vegetables according to package directions. (I always cook my frozen veggies 1-2 minutes less than the package says so they don’t get mushy.)
  • Grill chicken until cooked through (about 8-10 minutes), flipping once.

Nutrition Information

Calories: 265kcal (13%), Carbohydrates: 24g (8%), Protein: 29g (58%), Fat: 4g (6%), Cholesterol: 65mg (22%), Sodium: 540mg (23%), Potassium: 260mg (7%), Fiber: 3g (13%), Sugar: 3g (3%)

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 Tenders with Sweet Potatoes and Green Bean/Cauliflower Mix

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

Ingredients

  • 1 lb chicken tenders
  • 2 10 oz bags Stahlbush frozen sweet potatoes
  • 1 10 oz bag Tommy’s Superfoods Seasoned Cauliflower and Green Beans
  • 1 1/2 tbsp Dijon mustard

Instructions

  • Toss chicken tenders in Dijon mustard.  Marinate for at least 20 minutes.
  • Cook sweet potatoes and frozen veggies according to package directions.
  • Grill chicken tenders until cooked through, flipping once (about 8-10 minutes).

Nutrition Information

Calories: 296kcal (15%), Carbohydrates: 37g (12%), Protein: 27g (54%), Fat: 2g (3%), Cholesterol: 65mg (22%), Sodium: 411mg (18%), Potassium: 405mg (12%), Fiber: 6g (25%), Sugar: 12g (13%)

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

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

6 shares
  • Share
  • Email
  • Yummly

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.

Read More
3.67 from 15 votes (15 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

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.

Read more

MEAL PREP GUIDES

Get My Cookbooks!

Read More

Most Popular Recipes

  • Gochujang Glazed Air Fryer Salmon Bowls

    Gochujang Glazed Air Fryer Salmon Bowls

  • Strawberry Cheesecake Protein Shake

    Strawberry Cheesecake Protein Shake

  • Protein Overnight Oats 8 Ways

    Protein Overnight Oats 8 Ways

  • 3 Cheese Pizza Chicken Bake

    3 Cheese Pizza Chicken Bake

High Protein Recipes

  • High Protein Hamburger Helper

    High Protein Hamburger Helper

  • Chicken Tzatziki Bowls

    Chicken Tzatziki Bowls

  • Sheet Pan Honey Dijon Chicken

    Sheet Pan Honey Dijon Chicken

  • Air Fryer Sesame Orange Salmon

    Air Fryer Sesame Orange Salmon

LOOKING FOR MORE?

Check out my books!

For more full in-depth guides to meal prepping, check out my meal prep books! With over 30 recipes each, these are perfect for starting strong!

Get them here

As Seen On:

Get Meal Plans in Your Inbox!

Subscribe to my email list to receive the latest recipes & free weekly meal plans!

Browse by Category:

Meal Prep
Breakfast
Dinners
Chicken
Drinks
All Recipes
  • Follow on Facebook
  • Follow on Instagram
  • Follow on TikTok
  • Follow on Pinterest
Contact
Privacy Policy
Disclosure
Accessibility

© 2023 Peanut Butter & Fitness

Back to Top

Design by MRD | Theme by OC

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.