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Recipes Meal Prep

Meal Prep – Week of March 6th, 2017

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Author:

Erin

Published:

March 6, 2017

Updated:

March 6, 2017

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

IMG_1114

  • Strawberry Peanut Butter Oatmeal Muffins
  • Turkey Spinach Meatballs with Whole Wheat Pasta and Marinara
  • Paleo Friendly Creamy Mushroom Chicken with Butternut Squash Mash and Broccoli
  • Turkey Taco Salad

Hey guys! I’m finally back with a Meal Prep Monday post after a couple month hiatus while writing my second meal plan/meal prep eBook.  This post will look a little different than some of my previous meal prep posts because: 1) I have a new blog design that incorporates recipe cards, and 2) I can actually use multiple recipe cards in one post now!  Which is awesome for you because now you can easily print all the recipes for the week, or at least whichever ones you want.

Two of the recipes for the week have their own blog posts, so I went ahead and linked back to them in the meal plan in case you want to see all their glamour shots.  Otherwise, just keep scrolling for the full recipe cards.  And with that…I leave you with my meal plan.  Happy Meal Prep Monday!

Weekly Meal Plan:

Day 1

  • Breakfast: Strawberry Peanut Butter Oatmeal Muffins with egg white scramble
  • Lunch: Turkey Spinach Meatballs with Whole Wheat Pasta and Marinara
  • Dinner: Paleo(ish) Creamy Mushroom Chicken with Butternut Squash Mash

Day 2

  • Breakfast: Strawberry Peanut Butter Oatmeal Muffins with egg white scramble
  • Lunch: Turkey Taco Salad
  • Dinner: Turkey Spinach Meatballs with Whole Wheat Pasta and Marinara

Day 3

  • Breakfast: Strawberry Peanut Butter Oatmeal Muffins with egg white scramble
  • Lunch: Paleo(ish) Creamy Mushroom Chicken with Butternut Squash Mash
  • Dinner: Turkey Taco Salad

Day 4

  • Breakfast: Strawberry Peanut Butter Oatmeal Muffins with egg white scramble
  • Lunch: Turkey Spinach Meatballs with Whole Wheat Pasta and Marinara
  • Dinner: Paleo(ish) Creamy Mushroom Chicken with Butternut Squash Mash

Day 5

  • Breakfast: Strawberry Peanut Butter Oatmeal Muffins with egg white scramble
  • Lunch: Turkey Taco Salad
  • Dinner: Turkey Spinach Meatballs with Whole Wheat Pasta and Marinara

Day 6

  • Breakfast: Strawberry Peanut Butter Oatmeal Muffins with egg white scramble
  • Lunch: Paleo(ish) Creamy Mushroom Chicken with Butternut Squash Mash
  • Dinner: Turkey Taco Salad

Day 7

  • Breakfast: Strawberry Peanut Butter Oatmeal Muffins with egg white scramble
  • Lunch: Turkey Spinach Meatballs with Whole Wheat Pasta and Marinara
  • Dinner: Paleo(ish) Creamy Mushroom Chicken with Butternut Squash Mash

IMG_1013

 

3.25 from 4 votes

Strawberry Peanut Butter Oatmeal Muffins

Prep: 15 minutes mins
Cook: 25 minutes mins
Total: 40 minutes mins
Servings: 7 muffins
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Servings: 7 muffins

Ingredients

  • 2 cups rolled oats
  • 1 1/2 scoops Cellucor Peanut Butter Marshmallow Whey Protein
  • 2 tbsp PB2 powdered peanut butter
  • 1/2 tsp baking powder
  • 1/4 tsp cinnamon
  • 1 cup chopped strawberries
  • 1 cup unsweetened applesauce
  • 1/4 cup unsweetened vanilla almond milk
  • 2 egg whites
  • 3 tbsp pure maple syrup
  • 3 tbsp low sodium, low sugar peanut butter, melted
  • 1 tsp vanilla extract
  • Optional: Crushed peanuts for topping

Instructions

  • Pre-heat oven to 350 degrees.  Arrange 7 jumbo silicone baking cups on a baking sheet.
  • In a large bowl, combine all dry ingredients.  Add wet ingredients and mix until just combined.
  • Divide batter evenly into 7 baking cups.  Top with crushed peanuts if desired. Bake for 25-30 minutes or until a toothpick inserted into the center comes out clean.

Tips & Tricks

I recommend these silicone baking cups!

Nutrition Information

Calories: 211kcal (11%), Carbohydrates: 29g (10%), Protein: 12g (24%), Fat: 6g (9%), Cholesterol: 8mg (3%), Sodium: 100mg (4%), Potassium: 98mg (3%), Fiber: 4g (17%), Sugar: 11g (12%)

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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Turkey Spinach Meatballs with Whole Wheat Pasta and Marinara

Prep: 20 minutes mins
Cook: 25 minutes mins
Total: 45 minutes mins
Servings: 5 servings
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Servings: 5 servings

Ingredients

  • 20 oz extra lean ground turkey
  • 9 oz frozen chopped spinach, thawed and drained
  • 1/2 cup finely chopped onion
  • 1/2 cup Italian bread crumbs
  • 1/4 cup grated Parmesan cheese
  • 1 egg
  • 4 garlic cloves, minced
  • 2 tsp oregano
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 8 oz whole wheat pasta, (~2.5 cups)

Marinara Sauce:

  • 28 oz can crushed tomatoes
  • 2 tbsp chopped basil
  • 1/2 tbsp olive oil
  • 2 garlic cloves, minced
  • 1 tsp Flavor God Garlic Lover’s
  • 1 tsp oregano

Instructions

  • In a large bowl, combine egg, spices, onion, breadcrumbs, garlic and Parmesan cheese. Add ground turkey and drained spinach, breaking apart spinach as it is added. Mix well.
  • Preheat oven to 400°. Spray a large baking sheet with non-stick cooking spray, or use a baking mat to cover the baking sheet.
  • Roll the mixture into balls, about 1 – 1.5 inches in diameter, and place onto baking sheet. Lightly spray some olive oil or coconut oil on top of the meatballs. Bake for about 20 minutes or until cooked through.
  • In a small pot, heat olive oil over medium high heat. Add garlic and sauté until fragrant, then add remaining marinara ingredients except basil.
  • Simmer marinara for 20 minutes, stirring occasionally. Remove from heat and add chopped basil.
  • Cook pasta al dente according to package directions, then drain and rinse with cold water to stop cooking. Plate with meatballs and marinara sauce, then serve.

Nutrition Information

Calories: 389kcal (19%), Carbohydrates: 49g (16%), Protein: 39g (78%), Fat: 5g (8%), Cholesterol: 97mg (32%), Sodium: 730mg (32%), Potassium: 445mg (13%), Fiber: 8g (33%), Sugar: 11g (12%)

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_1078

4.50 from 2 votes

Paleo Friendly Creamy Mushroom Chicken with Butternut Squash Mash and Broccoli

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

Ingredients

  • 1 lb raw chicken breast, divided into 4 thinly sliced servings
  • 4 cups broccoli florets
  • 4 cups butternut squash, cubed
  • 8 oz cremini mushrooms, sliced
  • 1/2 medium onion, chopped
  • 1/2 cup dry white wine
  • 1/2 cup full fat coconut milk
  • 1/2 cup no salt added chicken cooking stock
  • 1 tbsp arrowroot flour
  • 2 tsp olive oil, divided
  • 1/2 tbsp ground mustard
  • 1/4 tsp red pepper flakes
  • Salt and pepper to taste

Instructions

  • Add cubed butternut squash to a pot of water and bring to a boil.  Boil for 10-12 minutes or until squash is fork tender.  Drain and mash squash.  Set aside.
  • Season chicken with salt and pepper.  Heat 1 tsp olive oil over medium-high heat in a large pan or skillet.  Sear chicken on both sides until browned, about 2-3 minutes per side.  Set chicken aside.
  • Add remaining olive oil to the pan or skillet.  Add onion and garlic.  Sauté until onions are softened and begin to brown on the edges, then add mushrooms and sauté until mushrooms are golden.
  • Add wine, chicken stock, ground mustard, red pepper flakes and all but 1/4 cup of the coconut milk.  Scrape any browned bits of onion and garlic from the bottom of the pan.
  • Whisk arrowroot flour into coconut milk, then add to the pan and whisk until well incorporated.  Bring the sauce to a boil, then lower heat to a simmer and return chicken to the pan.  Cover chicken with sauce.
  • Simmer another 5-10 minutes until the sauce thickens and the chicken is cooked through.
  • Add broccoli to a microwave safe bowl and cover with a very damp paper towel.  Microwave for 3-4 minutes until broccoli is bright green and tender crisp.
  • Serve chicken and sauce over butternut squash mash with broccoli.

Tips & Tricks

To make this recipe fully paleo compliant, substitute the white wine with chicken stock and a squeeze of fresh lemon juice.

Nutrition Information

Calories: 316kcal (16%), Carbohydrates: 30g (10%), Protein: 33g (66%), Fat: 9g (14%), Cholesterol: 65mg (22%), Sodium: 152mg (7%), Potassium: 1012mg (29%), Fiber: 6g (25%), 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

IMG_7906

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

 

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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 responses

  1. Allison Della Bella
    March 8, 2017

    Hello! I want to start meal planning on a regular basis and your site has a ton of information! I was just wondering though, how many calories are these plans based on? I am looking for weight loss and want to be in the range of 1200-1500/day (I think). Thank you!

    Reply
    1. Erin
      March 8, 2017

      Hi Allison! My meals alone usually have about 1200 calories per day (although each day is different) but also eat plenty of healthy snacks to reach my target calories/macros for the day. I would recommend sitting down with a reputable trainer or dietician to figure out what your daily caloric intake/macro balance should be to achieve your goals in a healthy way. There are also several websites that can help you figure out those numbers including http://www.iifym.com.

      Reply
  2. Allison Della Bella
    March 8, 2017

    Also, what snacks are you having throughout the day? Along with these meal plans I will be working out and following a 12 week workout plan. I want to make sure that I am eating enough calories in order to loose these stubborn 20 pounds!

    Reply
    1. Erin
      March 8, 2017

      My snacks are always changing…it just depends what I feel like eating that week. Lately I’ve been doing some combo of the following:
      – baby carrots or broccoli and hummus
      – apple with Greek yogurt and PB2
      – mug cakes (use the search bar for recipes)
      – protein shakes
      – hard boiled eggs
      – energy bites (use the search bar for recipes)
      – toast with low sugar strawberry jam (pre-workout)
      – cinnamon brown rice cake
      – low sodium turkey jerky

      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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