Free Weekly Meal Plans
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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of October 23, 2017

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Author:

Erin

Published:

October 23, 2017

Updated:

February 22, 2021

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

IMG_3616 copyIt’s Monday. I hate it. I think I’m coming down with something and my eyes felt like they were glued shut when the alarm went off this morning.  But hey, at least I had a fun weekend of ignoring my homework, right? I went to a football game on Saturday and hit up this really cool event called Siclovia in San Antonio yesterday – they shut down a major city street for about a 3-mile stretch all the way to the Alamo and opened up the road to bikes and pedestrians.

  • Blueberry Almond Baked Protein Oatmeal Muffins
  • Egg White Slices
  • Turkey Taco Salad
  • Rotisserie Chicken with Stir Fry Veggies and Rice
  • Rotisserie Chicken with Baby Carrots, Hummus, and Grapes

The down side? Well, because I live adjacent to that shut-down street, I ended up not even being able to get out to go grocery shopping because the traffic was insane. So here’s a super simple meal prep from a few weeks back…this is probably a good idea of what I’m going to be cooking tonight!

Meal Plan:

Day 1

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Rotisserie Chicken with Veggies, Hummus, and Grapes
  • Dinner: Turkey Taco Salad

Day 2

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Rotisserie Chicken with Stir Fry Veggies and Rice
  • Dinner: Rotisserie Chicken with Veggies, Hummus, and Grapes

Day 3

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Turkey Taco Salad
  • Dinner: Rotisserie Chicken with Stir Fry Veggies and Rice

Day 4

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Rotisserie Chicken with Veggies, Hummus, and Grapes
  • Dinner: Turkey Taco Salad

Day 5

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Rotisserie Chicken with Stir Fry Veggies and Rice
  • Dinner: Rotisserie Chicken with Veggies, Hummus, and Grapes

Day 6

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Turkey Taco Salad
  • Dinner: Rotisserie Chicken with Stir Fry Veggies and Rice

Snacks I’m digging this week:

  • Baby carrots 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:

 

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_7906

4 from 10 votes

Turkey Taco Salad

Prep: 15 minutes mins
Cook: 10 minutes mins
Total: 25 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 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%)

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
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Rotisserie Chicken with Stir Fry Veggies and Rice

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

Ingredients

  • 1/2 rotisserie chicken, skin and bones removed, (about 350 grams)
  • 4 cups stir-fry vegetable medley
  • 2/3 cup jasmine rice
  • 1/2 tbsp low sodium soy sauce
  • 1/2 tsp Better Than Boullion Reduced Sodium Roasted Chicken Base
  • 1/2 tsp Flavor God Garlic Lover’s Seasoning

Instructions

  • Cook rice according to package directions, adding chicken base to the water before boiling.
  • Add stir-fry medley to a large, microwaveable bowl.  Season with soy sauce and Flavor God seasoning.  Cover bowl with a damp paper towel and microwave for 3-4 minutes or until veggies are bright green and tender-crisp.
  • Divide chicken, rice, and veggies evenly into 4 servings.

Nutrition Information

Calories: 263kcal (13%), Carbohydrates: 28g (9%), Protein: 30g (60%), Fat: 4g (6%), Cholesterol: 78mg (26%), Sodium: 483mg (21%), Potassium: 520mg (15%), Fiber: 3g (13%), Sugar: 3g (3%)
Author: Erin

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 from 1 vote

Rotisserie Chicken with Baby Carrots, Hummus, and Grapes

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

Ingredients

  • 1/2 rotisserie chicken, skin and bones removed, (about 350 grams)
  • 4 cups grapes
  • 48 baby carrots
  • 1/2 cup Sabra Original Hummus

Instructions

  • Divide ingredients into 4 containers.

Nutrition Information

Calories: 334kcal (17%), Carbohydrates: 36g (12%), Protein: 29g (58%), Fat: 10g (15%), Cholesterol: 48mg (16%), Sodium: 570mg (25%), Potassium: 862mg (25%), Fiber: 7g (29%), Sugar: 24g (27%)
Author: Erin

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

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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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4.11 from 19 votes (19 ratings without comment)

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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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