Free Weekly Meal Plans
Free Weekly Meal Plans
about
work with me
contact
  • Follow on Facebook
  • Follow on Instagram
  • Follow on TikTok
  • Follow on Pinterest
Peanut Butter and Fitness
    • All Recipes
      • Appetizers
      • Breakfast
      • Brunch
      • Desserts
      • Drinks
      • Main Dishes
      • Pasta
      • Salads
      • Sandwiches and Wraps
      • Sauces and Spreads
      • Side dishes
      • Snacks
      • Soups
      • Dairy Free
      • Gluten Free
      • High Protein
      • Low Carb
      • Vegetarian
      • Beef
      • Chicken
      • Pork
      • Turkey
      • Seafood
      • Air Fryer
      • Instant Pot
      • Slow Cooker
      • Grill
      • Stove Top
      • Oven
      • Sous Vide
      • Meal Prepable Recipes
      • No Heat Meals
      • Freezer Friendly
      • One Dish Meals
      • Easy Weeknight Dinners
      • Asian Inspired
      • Italian Inspired
      • Mediterranean
      • Southwestern
      • Fall
      • Spring
      • Summer
      • Winter
      • Christmas
      • Pumpkin
      • Thanksgiving
      • Easter
      • Halloween
      • Game Day
      • New Year’s Eve
      • Valentine’s Day
      • St. Patrick’s Day
    • Quest for the Best
  • Meal Prep
  • My Cookbooks
  • Product ReviewsI’ll be posting a series of my “Quest for the Best” health, fitness and meal prep products here, as well as any cool products I find along the way so you can get the goods too.  If you’re interested in seeing any particular product recommendations, comment below!
Search
Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of November 6th, 2017

Jump to Recipe Pin Recipe
Rate

Author:

Erin

Published:

November 6, 2017

Updated:

February 22, 2021

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

IMG_3933logo

  • Blueberry Almond Baked Protein Oatmeal Muffins
  • Egg White Slices
  • Harvest Ginger Salad with Salmon
  • Turkey Spinach Meatballs with Spaghetti Squash and Marinara
  • Mediterranean Chicken Pitas

Wahoo, another Meal Prep Monday! I’m busy getting geared up for finals (again!) so I’ll keep this quick.  This is actually my prep from a couple weeks ago but I didn’t want to give away the recipe for my Harvest Ginger Salad before I got to publish that post.   Sidenote – I forgot to grab the chopped cucumber and tomatoes (for the chicken pitas) out of the fridge for their photo shoot! Just use your imagination 😉

Oh, by the way, I do not recommend the pitas that are pictured here!  They fall apart immediately, but they were the only ones I could find this time around at my grocery store.  The brand that I used in the original post (and in the recipe card below) is way better!

Meal Plan:

Day 1

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Harvest Ginger Salad with Salmon
  • Dinner: Mediterranean Chicken Pita

Day 2

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Turkey Spinach Meatballs with Spaghetti Squash
  • Dinner: Harvest Ginger Salad with Salmon

Day 3

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Mediterranean Chicken Pita
  • Dinner: Harvest Ginger Salad with Salmon

Day 4

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Turkey Spinach Meatballs with Spaghetti Squash
  • Dinner: Harvest Ginger Salad with Salmon

Day 5

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Mediterranean Chicken Pita
  • Dinner: Turkey Spinach Meatballs with Spaghetti Squash

Day 6

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Turkey Spinach Meatballs with Spaghetti Squash
  • Dinner: Mediterranean Chicken Pita

Snacks I’m digging this week:

  • Broccoli or cauliflower and hummus
  • Cinnamon brown rice cakes with peanut butter
  • Apple slices with 1/2 cup Greek yogurt, 2 tbsp PB2 and cinnamon
  • Greek yogurt with blueberries and strawberries
  • Protein shakes
  • Hard boiled egg whites

Containers you see here:

IMG_6736

4.11 from 19 votes

Blueberry Almond Baked Protein Oatmeal Muffins

Prep: 10 minutes mins
Cook: 25 minutes mins
Total: 35 minutes mins
Servings: 7 jumbo muffins
Rate Pin Print
Servings: 7 jumbo muffins

Ingredients

  • 2 cups rolled oats
  • 2 scoops Cellucor Whipped Vanilla whey protein
  • 1 cup applesauce
  • 1/4 cup maple syrup
  • 2 egg whites
  • 1 tsp almond extract
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp cinnamon
  • 1/2 cup unsweetened vanilla almond milk
  • 1 1/2 tbsp almond butter
  • 3 tbsp almond slivers
  • 1 cup blueberries

Instructions

  • Pre-heat oven to 350 degrees.
  • Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.
  • Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.
  • Add remaining wet ingredients and stir until just combined, then fold in blueberries.
  • Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet.  Top with almond slivers.
  • Bake at 350 degrees for 35 minutes or until the tops begin to get golden brown and do not collapse when touched (they will get firmer as they cool).

Tips & Tricks

Try scooping with a 4-oz disher and baking with these jumbo silicone baking cups for best results.
Click here or scan the barcode below to log this food into My Fitness Pal.

Nutrition Information

Calories: 237kcal (12%), Carbohydrates: 35g (12%), Protein: 13g (26%), Fat: 5g (8%), Cholesterol: 10mg (3%), Sodium: 84mg (4%), Fiber: 5g (21%), Sugar: 13g (14%)

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
4.34 from 6 votes

Egg White Slices

Cook: 10 minutes mins
Total: 10 minutes mins
Servings: 6 servings
Rate Pin Print
Servings: 6 servings

Ingredients

  • 3 cups egg whites

Instructions

  • Pour egg whites into a cold, medium-sized, shallow pan and cover with a lid.
  • Turn heat to just higher than medium and cook eggs until they no longer jiggle when you touch the pan and are cooked through, about 10 minutes. Vent the lid if the top of the egg whites begin to bubble.
  • Remove from pan and slice into 6 pieces.

Tips & Tricks

Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Calories: 48kcal (2%), Carbohydrates: 1g, Protein: 11g (22%), Sodium: 181mg (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_3858

5 from 2 votes

Harvest Ginger Salad with Salmon

Prep: 25 minutes mins
Cook: 12 minutes mins
Total: 37 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb Atlantic salmon, skin on, sliced into 4 fillets , (approx. 14 oz without skin)
  • 8 cups chopped Lacinato kale, stems removed, (536 grams)
  • 1/3 cup crystalized ginger, cut into small chunks, (53 grams)
  • 1/3 cup 50% reduced sugar Craisins, (53 grams)
  • 1/3 cup roasted, salted pumpkin seeds, (21 grams)
  • 3 tbsp slivered almonds, (23 grams)
  • About 2 tsp olive oil for massaging kale

Honey Mustard Dressing

  • 3 tbsp Dijon mustard
  • 2 tbsp honey
  • 2 tbsp olive oil
  • 2 tbsp apple cider vinegar
  • 1 tsp garlic powder
  • Salt & pepper to taste

Instructions

  • Preheat oven to 400°F.  Line a baking sheet with aluminum foil.
  • Arrange salmon, skin side down, on the lined baking sheet.  Bake at 400° for 11-13 minutes or until it flakes apart easily.  While still hot, remove salmon flesh from the skin.
  • Add kale to a large bowl and pour some olive oil into your hands.  Massage kale gently until it is dark green (it only takes a couple minutes for the whole bowl).
  • Arrange salad by layering kale at the bottom of a serving bowl.  Top with almonds, Craisins, and crystallized ginger.  Place salmon on top, then pour dressing over the salad. Finish with roasted pumpkin seeds.

Tips & Tricks

Scan the barcode below or search “Peanut Butter and Fitness Harvest Ginger Salad with Salmon” to log this food in My Fitness Pal.

Nutrition Information

Calories: 536kcal (27%), Carbohydrates: 49g (16%), Protein: 27g (54%), Fat: 29g (45%), Saturated Fat: 5g (31%), Polyunsaturated Fat: 6g, Monounsaturated Fat: 13g, Cholesterol: 53mg (18%), Sodium: 416mg (18%), Potassium: 1057mg (30%), Fiber: 7g (29%), Sugar: 25g (28%)

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
No ratings yet

Turkey Spinach Meatballs with Spaghetti Squash and Marinara

Prep: 20 minutes mins
Cook: 35 minutes mins
Total: 55 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb 99% extra lean ground turkey
  • 1 medium-large spaghetti squash
  • 9 oz bag frozen spinach, thawed
  • 2 1/2 cups crushed tomatoes with basil, (about 3/4 of a 28 oz can)
  • 1/2 cups onion, chopped
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup Italian breadcrumbs
  • 1 egg
  • 3 cloves garlic, minced
  • 3/4 tsp Flavor God Garlic Lover’s seasoning, divided
  • 1/2 tsp oregano
  • Olive oil for rubbing spaghetti squash

Instructions

  • Preheat oven to 400 degrees. Line a large baking sheet with SILPAT or foil.  Line a smaller baking sheet will foil.
  • Cut spaghetti squash in half length-wise, then scoop out seeds, and rub with a little bit of olive oil.  Season with 1/2 tsp Flavor God Garlic Lover’s seasoning. Place on smaller baking sheet, cut side up.
  • Bake spaghetti squash for 35-40 minutes or until the flesh flakes apart easily with a fork.
  • Dump thawed spinach onto some paper towels and squeeze out excess moisture over the sink.  Add to a large bowl, then add remaining ingredients except crushed tomatoes.
  • Mix with your hands until just combined, then roll into 1″-1 1/2″ meatballs.  Place on lined baking sheet.  Spray with a little bit of olive oil or coconut oil to help them brown.  Bake for 20 minutes or until cooked through.
  • Once spaghetti squash has baked and cooled slightly, use a fork to scrape the flesh from the shell and divide evenly among 4 serving dishes/containers.  Top with meatballs and marinara.

Nutrition Information

Calories: 323kcal (16%), Carbohydrates: 31g (10%), Protein: 36g (72%), Fat: 6g (9%), Cholesterol: 107mg (36%), Sodium: 507mg (22%), Potassium: 227mg (6%), Fiber: 6g (25%), 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!

Rate Recipe
5 from 1 vote

Mediterranean Chicken Pitas

Prep: 20 minutes mins
Cook: 10 minutes mins
Total: 30 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 4 Ezekial Prophet's Pocket Bread, (188 grams)
  • 2/3 cup Sabra Roasted Red Pepper hummus, (149 grams)
  • 1/2 cup plain non-fat Greek yogurt, (85 grams)
  • 2 medium roma tomatoes, diced, (320 grams)
  • 1 small cucumber, chopped, (300 grams)

Juicy Grilled Rosemary Chicken

  • 1 lb chicken breast, raw
  • 3 tbsp Homemade Brine Mix
  • 1 tsp olive oil, (4.5 grams)
  • 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
  • 1/2 tsp dried rosemary
  • Salt and pepper

Instructions

Juicy Rosemary Grilled Chicken

  • Bring 2 cups water to a boil. Add brine mix and stir until dissolved. Pour over ice in a flat bottomed resealable container. Add chicken, then add additional water until chicken is submerged. Brine for at least 5 hours or up to 12 hours.
  • Remove chicken from brine and rinse with cold water. Pat dry on a paper towel, then pound down the thicker end of the chicken breast until they are even thickness across.
  • Rub the chicken with olive oil until evenly coated. Season with salt, pepper, rosemary, and Oh My Spice! seasoning.
  • Pre-heat grill to 400°. Grill chicken 6 minutes on first side, then flip and grill 4-5 minutes on other side until chicken reaches 160° in the thickest part of the breast. Allow chicken to rest for 3-5 minutes before chopping.

Assemble

  • Cut pitas in half. On each half, spread hummus on one side and Greek yogurt on the other. Add cucumber, tomato and chicken. Serve immediately.

Tips & Tricks

Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Calories: 361kcal (18%), Carbohydrates: 33g (11%), Protein: 38g (76%), Fat: 10g (15%), Cholesterol: 67mg (22%), Sodium: 356mg (15%), Potassium: 770mg (22%), Fiber: 8g (33%), Sugar: 5g (6%)

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_3933logo

SaveSave

SaveSave

SaveSaveSaveSave

SaveSave

2 shares
  • Share
  • Email
  • Yummly

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.

Read More
4.11 from 19 votes (19 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

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.

Read more

MEAL PREP GUIDES

Get My Cookbooks!

Read More

Most Popular Recipes

  • Gochujang Glazed Air Fryer Salmon Bowls

    Gochujang Glazed Air Fryer Salmon Bowls

  • Strawberry Cheesecake Protein Shake

    Strawberry Cheesecake Protein Shake

  • Protein Overnight Oats 8 Ways

    Protein Overnight Oats 8 Ways

  • 3 Cheese Pizza Chicken Bake

    3 Cheese Pizza Chicken Bake

High Protein Recipes

  • High Protein Hamburger Helper

    High Protein Hamburger Helper

  • Chicken Tzatziki Bowls

    Chicken Tzatziki Bowls

  • Sheet Pan Honey Dijon Chicken

    Sheet Pan Honey Dijon Chicken

  • Air Fryer Sesame Orange Salmon

    Air Fryer Sesame Orange Salmon

LOOKING FOR MORE?

Check out my books!

For more full in-depth guides to meal prepping, check out my meal prep books! With over 30 recipes each, these are perfect for starting strong!

Get them here

As Seen On:

Get Meal Plans in Your Inbox!

Subscribe to my email list to receive the latest recipes & free weekly meal plans!

Browse by Category:

Meal Prep
Breakfast
Dinners
Chicken
Drinks
All Recipes
  • Follow on Facebook
  • Follow on Instagram
  • Follow on TikTok
  • Follow on Pinterest
Contact
Privacy Policy
Disclosure
Accessibility

© 2023 Peanut Butter & Fitness

Back to Top

Design by MRD | Theme by OC

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.