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Recipes Meal Prep

Meal Prep – Week of November 13th, 2016

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Author:

Erin

Published:

November 14, 2016

Updated:

February 11, 2017

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

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Happy meal prep Monday and welcome back from Veteran’s Day weekend!  I hope everyone enjoyed a little extra rest and thanked a vet for their service this weekend.  Now it’s time to get yourself back on track and get your meals ready for the week.  I made two quick and easy dishes plus one kinda fancy dish that I’ve never made before – Chicken and Mushroom Risotto Stuffed Acorn Squash…

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It’s all out squash season and I’m embracing it for all it’s worth with not one, but two squashes in my prep this week!  Acorn squash is just really cute and makes a perfect little bowl for risotto or pasta or whatever you want to put in there.  You could also try it out in a mini-pumpkin if you’re feeling extra festive.

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Here’s what’s on the meal plan for this week:

Day 1:

  • Breakfast: Pumpkin Apple Protein French Toast Cups
  • Lunch: Chicken and Mushroom Risotto Stuffed Acorn Squash
  • Dinner: Turkey Spinach Meatballs with Spaghetti Squash
  • Workout: Leg Day

Day 2:

  • Breakfast: PB&J Overnight Oats
  • Lunch: Chicken and Mushroom Risotto Stuffed Acorn Squash
  • Dinner: Mediterranean Chicken Pita
  • Workout: Chest Day

Day 3:

  • Breakfast: Blueberry Coconut Overnight Oats (recipe in eBook)
  • Lunch: Turkey Spinach Meatballs with Spaghetti Squash
  • Dinner: Mediterranean Chicken Pita
  • Workout: HIIT/Circuit training

Day 4:

  • Breakfast: PB&J Overnight Oats
  • Lunch: Chicken and Mushroom Risotto Stuffed Acorn Squash
  • Dinner: Mediterranean Chicken Pita
  • Workout: Leg Day

Day 5:

  • Breakfast: Blueberry Coconut Overnight Oats (recipe in eBook)
  • Lunch: Chicken and Mushroom Risotto Stuffed Acorn Squash
  • Dinner: Turkey Spinach Meatballs with Spaghetti Squash
  • Workout: Shoulders & Triceps

Day 6:

  • Breakfast: PB&J Overnight Oats
  • Lunch: Chicken and Mushroom Risotto Stuffed Acorn Squash
  • Dinner: Mediterranean Chicken Pita
  • Workout: Back and Biceps
You can get the nutrition info by clicking the links for the recipes and I’ve included a couple of them here as well…
Mediterranean Chicken Pitas
Yield: 6 servings • Calories per serving: 397 • Fat: 7 g • Protein: 37 g • Carbs: 49 g • Fiber: 9 g • Sugar: 4 g • Sodium: 486 mg • Cholesterol: 66 mg
* Pro prepper tip – Use these silicone baking cups to keep your veggies separate from the chicken and these plastic cups for the hummus and Greek yogurt.
Chicken and Mushroom Risotto Stuffed Acorn Squash
Yield: 6 servings • Serving size: 1/2 acorn squash, filled with 1 heaping cup of risotto • Calories per serving: 502 • Fat: 11 g • Protein: 33 g • Carbs: 64 g • Fiber: 4 g • Sugar: 1 g • Sodium: 345 mg • Cholesterol: 67 mg
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Turkey Spinach Meatballs with Spaghetti Squash

Prep: 15 minutes mins
Cook: 30 minutes mins
Total: 45 minutes mins
Servings: 5 servings
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Servings: 5 servings

Ingredients

  • 20  oz extra lean ground turkey, 99%
  • 9 oz frozen chopped spinach, thawed and drained
  • 1 large egg
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 2 tsp oregano
  • 1/2 cup finely chopped onion
  • 1/2 cup whole wheat Italian breadcrumbs
  • 3  cloves garlic, minced & divided
  • 1/4 cup grated parmesan cheese
  • 1 medium spaghetti squash, halved lengthwise
  • 15 oz can Italian crushed tomatoes
  • 1 tsp Flavor God Garlic Lover’s Seasoning

Instructions

  • Pre-heat oven to 375 degrees.  Spray cut side of spaghetti squash with olive oil and sprinkle with Flavor God seasoning.
  • Bake at 375 for 30-35 minutes, then shred with a fork.
  • Combine all other ingredients except crushed tomatoes and form 1-1.5 inch meatballs.  Arrange meatballs on a SILPAT lined baking sheet and bake for 20 minutes.
  • Top spaghetti squash and meatballs with warmed crushed tomatoes.

Nutrition Information

Calories: 283kcal (14%), Carbohydrates: 25g (8%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 97mg (32%), Sodium: 635mg (28%), Fiber: 5g (21%), Sugar: 10g (11%)

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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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2 responses

  1. Meal Prep on Fleek
    November 17, 2016

    That stuffed acorn squash look amazing Erin!

    Reply
    1. Erin
      November 17, 2016

      Thanks! They were delicious 🙂

      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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