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