Another meal prep Monday! This will probably be my last meal prep post from San Francisco 🙁 I’m moving next weekend so there may be a little bit of radio silence from my end for a hot minute. So a couple things about this meal prep before we get into the meal plan…
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- I was going for speed here! The whole thing including cleanup took me about 2 1/2 hours – that’s why I love using the grill to prep!
- I should note that this meal plan is a little bit on the light side for me in terms of carbs and calories. If you didn’t know, I’ve been dealing with a shoulder injury since early February (yes, it’s super fun trying to move with a bum shoulder) and have been eating fewer complex carbs than I normally would since I haven’t been able to put them to work like I want to. That’s why there have been more salads and less rice, potatoes and quinoa in my preps lately.
Enough about me, let’s get to what you’re here for!
Meal Plan:
Day 1
- Breakfast: Blueberry Coconut Overnight Oats (recipe in my 1st eBook)
- Lunch: Honey Mustard Chicken with Grilled Sweet Potatoes and Zucchini
- Dinner: Turkey Spinach Meatballs with Zoodles and Marinara
Day 2
- Breakfast: Peanut Butter and Jelly Overnight Oats
- Lunch: Thai Tofu Buddha Bowl (recipe in my 2nd eBook / leftover from last week)
- Dinner: Honey Mustard Chicken with Grilled Sweet Potatoes and Zucchini
Day 3
- Breakfast: Blueberry Coconut Overnight Oats (recipe in my 1st eBook)
- Lunch: Thai Chicken Salad
- Dinner: Turkey Spinach Meatballs with Zoodles and Marinara
Day 4
- Breakfast: Peanut Butter and Jelly Overnight Oats
- Lunch: Honey Mustard Chicken with Grilled Sweet Potatoes and Zucchini
- Dinner: Thai Chicken Salad
Day 5
- Breakfast: Blueberry Coconut Overnight Oats (recipe in my 1st eBook)
- Lunch: Turkey Spinach Meatballs with Zoodles and Marinara
- Dinner: Thai Chicken Salad
Day 6
- Breakfast: Peanut Butter and Jelly Overnight Oats
- Lunch: Honey Mustard Chicken with Grilled Sweet Potatoes and Zucchini
- Dinner: Turkey Spinach Meatballs with Zoodles and Marinara
Snacks I’m digging this week:
- Baby carrots and hummus
- Cinnamon brown rice cakes with peanut butter
- Leftover protein bars from this Quest for the Best
- Apple slices with 1/2 cup Greek yogurt, 2 tbsp PB2 and cinnamon
- Grapes
- Protein shakes
- Hard boiled egg whites
Containers you see in this prep:
- Fitpacker two compartment containers (holding salad)
- Eat Clean Live Lean Meal Prep containers (holding honey mustard chicken)
- Silicone baking cups (holding chicken so you can easily remove and reheat)
- Reditainer 2 oz cups (holding salad dressing)
Thai Chicken Salad
Servings: servings
Ingredients
- 1 lb boneless, skinless chicken breasts, raw
- 1 head Napa cabbage, shredded (about 6 cups)
- 1 large carrot, julienned
- 1/2 red bell pepper, julienned
- 1/2 cup green onion, diced
- 1/4 cup cilantro, chopped
- Optional: 1/4 cup unsalted peanuts, crushed
Peanut Dressing:
- 7 tbsp PB2 powdered peanut butter
- Juice of 1 lime
- 2-3 tbsp water, to reach desired consistency
- 1 tbsp honey
- 1/2 tbsp fresh ground ginger
- 1 tsp sriracha
- 1/2 tsp fish sauce
Instructions
- Whisk peanut dressing ingredients. Set aside.
- Season chicken breast with salt and pepper and grill until cooked through. Allow to rest for 5-10 minutes before slicing.
- Layer all salad ingredients and top with dressing.
Tips & Tricks
I’ve made this recipe before with a small rotisserie chicken, which adds about 4 more grams of fat per serving but is delicious and can save you some time too!
Nutrition Information
Calories: 229kcal (11%), Carbohydrates: 18g (6%), Protein: 30g (60%), Fat: 4g (6%), Cholesterol: 72mg (24%), Sodium: 255mg (11%), Potassium: 105mg (3%), Fiber: 6g (25%), Sugar: 10g (11%)
Turkey Spinach Meatballs with Zoodles
This high protein, Italian-inspired meal is perfect for when you're craving pasta but don't want all the carbs.
Servings: servings
Ingredients
- 1 1/4 lb 99% extra lean ground turkey, (20 oz)
- 10 oz frozen chopped spinach, thawed and drained
- 1 large egg
- 1 tsp Flavor God Garlic Lover’s Seasoning
- 1 tsp oregano
- 1/2 cup finely chopped onion, (80 grams)
- 1/2 cup whole wheat Italian breadcrumbs, (60 grams)
- 4 cloves garlic, minced, (16 grams)
- 1/4 cup grated parmesan cheese, (25 grams)
- 4 small zucchini, ends trimmed
- 1 24 oz jar Nonna’s Nature’s Way Arrabiata Sauce
Instructions
- Preheat oven to 400 degrees and line a baking sheet with SILPAT.
- Dump thawed and drained spinach onto two sheets of paper towel. Gather the paper towel around the spinach and squeeze out excess moisture over the sink.
- Add ground turkey and drained spinach to a large bowl, breaking apart spinach as it is added. Add egg, spices, onion, breadcrumbs, garlic gloves and parmesan cheese. Mix with your hands until ingredients are just combined (do not overwork the meat).
- Roll the mixture into balls, about 1.5 inches in diameter, and place onto lined baking sheet.
- Lightly spray some olive oil or non-stick cooking spray on top of the meatballs. Bake for 20 minutes or until cooked through.
- Spiralize zucchini into noodles and place into a microwavable bowl. Microwave the zucchini noodles, covered with a damp paper towel, for 2 minutes (alternatively, you can sauté them with a bit of olive oil).
- Heat marinara sauce to desired temperature before serving over zucchini noodles and meatballs. Garnish with fresh chopped basil, if desired.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Turkey Spinach Meatballs” to log this food in My Fitness Pal. You can log just the meatballs or the whole meal.
Nutrition Information
Calories: 315kcal (16%), Carbohydrates: 28g (9%), Protein: 37g (74%), Fat: 9g (14%), Cholesterol: 59mg (20%), Sodium: 746mg (32%), Potassium: 626mg (18%), Fiber: 6g (25%), Sugar: 8g (9%)
Honey Mustard Chicken with Grilled Sweet Potatoes and Zucchini
Servings: servings
Ingredients
- 1 lb boneless, skinless chicken breast, raw
- 2 tbsp Dijon mustard
- 1 tbsp honey
- 1/2 tbsp olive oil
- 2 medium sweet potatoes, cut into wedges
- 2 medium zucchini, trimmed in cut in half lengthwise
Instructions
- Whisk Dijon mustard, honey and olive oil. Pour 3/4 of it over chicken breast and marinate for 30 minutes to 1 hr.
- Optional: Toss sweet potato wedges and zucchini in 1 tsp olive oil and Flavor God Garlic Lover’s Seasoning.
- Grill chicken, sweet potato wedges and zucchini over medium-high heat until cooked through (mine took about 10 minutes total and I added the sweet potatoes while the grill was heating up). Move zucchini and sweet potatoes to top rack if needed to keep from burning.
Nutrition Information
Calories: 229kcal (11%), Carbohydrates: 22g (7%), Protein: 28g (56%), Fat: 3g (5%), Cholesterol: 80mg (27%), Sodium: 302mg (13%), Potassium: 592mg (17%), Fiber: 3g (13%), Sugar: 11g (12%)
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