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Recipes Meal Prep

Meal Prep – Week of March 13th, 2017

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Author:

Erin

Published:

March 13, 2017

Updated:

March 13, 2017

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

IMG_1218

  • Peanut Butter and Jelly Overnight Oats
  • Arugula Steak Salad with Citrus Vinaigrette
  • Red Thai Curry
  • Pesto Salmon with Sweet Potatoes and Asparagus

Can I just say that I think the Monday after springing the clocks forward should be a holiday?  Wait a second…of course I can, it’s MY blog.  This Monday hurts more than usual, but hey, at least I have lots of healthy, delicious food to eat all week!

A couple notes:

  • The Peanut Butter and Jelly Overnight Oats aren’t pictured because my table is only so big.
  • The pesto for the salmon and the goat cheese for the salad are also not pictured because I’m running low on sauce cups and they stayed in the original packaging..time for a new order!
  • The curry and the salad will be getting their own blog posts this week and the curry will even have a video!
  • I’m currently testing out eight different protein pancake mixes for a new Quest for the Best post, so there’s no recipe included for the pancakes you see here.

Weekly Meal Plan:

Day 1

  • Breakfast: Protein Pancakes with Greek Yogurt and fruit
  • Lunch: Red Thai Curry
  • Dinner: Pesto Salmon with Sweet Potato and Asparagus

Day 2

  • Breakfast: Peanut Butter and Jelly Overnight Oats
  • Lunch: Steak and Arugula Salad
  • Dinner: Pesto Salmon with Sweet Potato and Asparagus

Day 3

  • Breakfast: Protein Pancakes with Greek Yogurt and fruit
  • Lunch: Red Thai Curry
  • Dinner: Steak and Arugula Salad

Day 4

  • Breakfast: Peanut Butter and Jelly Overnight Oats
  • Lunch: Pesto Salmon with Sweet Potato and Asparagus
  • Dinner: Steak and Arugula Salad

Day 5

  • Breakfast: Peanut Butter and Jelly Overnight Oats
  • Lunch: Red Thai Curry
  • Dinner: Pesto Salmon with Sweet Potato and Asparagus

Day 6

  • Breakfast: Protein Pancakes with Greek Yogurt and fruit
  • Lunch: Steak and Arugula Salad
  • Dinner: Red Thai Curry

IMG_1218_2Now for the recipes…

5 from 1 vote

Peanut Butter and Jelly Overnight Oats

Prep: 10 minutes mins
Total: 10 minutes mins
Servings: 1 serving
Rate Pin Print
Servings: 1 serving

Ingredients

  • 1/3 cup rolled oats
  • 1/2 cup unsweetened vanilla almond milk
  • 2 tbsp PB2 powdered peanut butter
  • 1/2 tbsp Simply Jif peanut butter
  • 1/2 cup chopped strawberries
  • 1/2 tbsp chia seeds
  • 2 tbsp Dannon Light and Fit Vanilla Greek yogurt
  • 1 tbsp Cellucor Whipped Vanilla whey protein

Instructions

  • In a small bowl, whisk PB2 and almond milk until smooth.  Add peanut butter and mix until smooth.  Mix in rolled oats.  Set aside.
  • In a small microwave safe dish, microwave strawberries for 30 seconds.  Mash the strawberries and mix in chia seeds.
  • Layer oats mixture and strawberries in a re-sealable container.  Refrigerate overnight.
  • Mix yogurt and protein until smooth.  Top the oats with yogurt mixture just before serving.

Nutrition Information

Calories: 324kcal (16%), Carbohydrates: 38g (13%), Protein: 22g (44%), Fat: 11g (17%), Cholesterol: 10mg (3%), Sodium: 232mg (10%), Fiber: 10g (42%), 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!

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IMG_1059

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Arugula Steak Salad with Citrus Vinaigrette

Prep: 20 minutes mins
Cook: 10 minutes mins
Total: 30 minutes mins
Servings: 2 servings
Rate Pin Print
Servings: 2 servings

Ingredients

  • 1/2 lb flank steak, excess fat trimmed and sliced thinly against the grain
  • 4 cups arugula
  • 1/2 green apple, cored and sliced
  • 1/4 cup reduced sugar dried cranberries
  • 3 tbsp goat cheese crumbles
  • 2 tbsp chopped pecans

Citrus Vinaigrette

  • 2 tbsp blood orange juice
  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1 tbsp lime juice
  • 1 tsp orange zest
  • Salt and pepper to taste

Steak Marinade

  • 2 tbsp blood orange juice
  • 1 tbsp red wine vinegar
  • 1 tbsp lime juice
  • 1/2 tbsp olive oil
  • 1 tsp orange zest
  • 2 cloves garlic, roughly chopped
  • Salt and pepper

Instructions

  • Whisk marinade ingredients and pour over sliced steak in a resealable container.  Refrigerate for at least 1 hour.
  • Whisk vinaigrette ingredients and set aside.
  • Assemble arugula, sliced green apple, dried cranberries, pecans and goat cheese in serving dish.
  • Heat large pan over medium-high heat.  Add steak and cook until just barely cooked through, about 5-7 minutes.  Serve on top of salad and top with vinaigrette.

Tips & Tricks

Make this a grill friendly recipe by marinating the flank steak whole and grilling for about 5 minutes per side.  Allow to rest about 10 minutes before slicing thinly against the grain.

Nutrition Information

Calories: 391kcal (20%), Carbohydrates: 27g (9%), Protein: 27g (54%), Fat: 21g (32%), Cholesterol: 76mg (25%), Sodium: 133mg (6%), Potassium: 626mg (18%), Fiber: 7g (29%), Sugar: 15g (17%)

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

IMG_1165

4.64 from 11 votes

Red Thai Curry

Prep: 20 minutes mins
Cook: 20 minutes mins
Total: 40 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb chicken breast, thinly sliced
  • 2 large carrots, sliced, (150 grams)
  • 1 medium zucchini, sliced, (120 grams)
  • 1/2 red bell pepper, sliced, (90 grams)
  • 1/2 medium onion, chopped, (50 grams)
  • 1 cup coconut milk, (add more for a saucier curry)
  • 1/2 cup low sodium chicken broth, (4 oz)
  • 3 tbsp Thai red curry paste, (1.5 oz)
  • 1/2 tbsp fish sauce, (0.25 oz)
  • 1/2 tbsp olive oil, (0.25 oz)
  • 1/2 tbsp coconut sugar, (6 grams)
  • 1/2 tbsp arrowroot flour, (4.5 grams)
  • 1/4 cup Thai basil leaves, chopped
  • 2/3 cup Lundberg Organics Brown Jasmine Rice, (120 grams)

Instructions

  • Cook rice according to package directions.
  • Heat olive oil in a large skillet or pot with flat sides over medium-high heat. Add onion and sauté until fragrant and tender. Add red curry and mix to coat onions.
  • Add sliced chicken breast and mix, then add carrot slices. Sauté for 3-4 minutes or until chicken is partly cooked through, then add ¾ cup coconut milk and chicken broth. Bring to a boil.
  • While mixture is coming to a boil, whisk the remaining ¼ cup coconut milk with arrowroot flour. Pour into the skillet and mix well. Lower heat to a simmer for 5 minutes.
  • Add zucchini, pepper, fish sauce, coconut sugar and basil leaves. Simmer for another 5 minutes and remove from heat. The residual heat will continue to soften the vegetables before serving over rice.

Tips & Tricks

  • Click here or scan the barcode below to log this food WITH RICE in My Fitness Pal.
  • Click here to log this food WITHOUT RICE in My Fitness Pal.

Nutrition Information

Calories: 391kcal (20%), Carbohydrates: 37g (12%), Protein: 32g (64%), Fat: 14g (22%), Cholesterol: 65mg (22%), Sodium: 584mg (25%), Potassium: 318mg (9%), Fiber: 4g (17%), 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

This picture is from my first eBook so the sweet potatoes aren’t cubed like I describe in the recipe below.  You get the idea though.

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

meal prep 13mar17

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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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5 from 1 vote (1 rating without comment)

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2 responses

  1. Carly Clark
    April 1, 2017

    Hi! I love your meal prep posts, and see that you often make salmon for the week. I was wondering, where do you buy your salmon filets? I get mine from costco but I was wondering if there is a better deal out there, maybe target or walmart?

    Reply
    1. Erin
      April 1, 2017

      Hi Carly! I usually get my salmon at Whole Foods just because I like the wild kind instead of farmed. Occasionally I find great deals on frozen salmon at other grocery stores or Target too!

      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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