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Peanut Butter and Fitness

adventures in healthy eating, meal prep and fitness

Meal Prep – Week of November 13th, 2016

Meal Prep

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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:

Day 2:

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:

Day 5:

Day 6:

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 Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 5 servings
Calories per serving 283 kcal

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

  1. Pre-heat oven to 375 degrees.  Spray cut side of spaghetti squash with olive oil and sprinkle with Flavor God seasoning.
  2. Bake at 375 for 30-35 minutes, then shred with a fork.
  3. 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.
  4. Top spaghetti squash and meatballs with warmed crushed tomatoes.
Nutrition Facts
Turkey Spinach Meatballs with Spaghetti Squash
Amount Per Serving
Calories 283 Calories from Fat 45
% Daily Value*
Fat 5g8%
Cholesterol 97mg32%
Sodium 635mg28%
Carbohydrates 25g8%
Fiber 5g21%
Sugar 10g11%
Protein 34g68%
* Percent Daily Values are based on a 2000 calorie diet.

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