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Recipes Meal Prep

Meal Prep – Week of April 16th, 2018

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Author:

Erin

Published:

April 16, 2018

Updated:

April 16, 2018

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

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
  • Dairy Free PB&J Overnight Oats
  • Egg White Slices
  • Honey Orange Glazed Salmon
  • Gluten Free Chicken Caesar Wraps
  • Turkey Taco Salad

Monday again, ho hum :/  I’m in the last two weeks of my 4th semester of grad school, so I’ve got lots of presentations, projects, and finals to get geared up for to close this one out.  Can we just fast forward to April 27th at 4 pm?

This week was another rotisserie chicken kind of meal prep…which means that speed was the name of the game!  I feel like a little bit of a broken record, but ain’t nobody (ehem…me!) got time for cooking their own chicken this week.  Anywho, here’s what’s on the menu:

The Meal Plan:

Day 1

  • Breakfast: PB&J Overnight Oats with egg white slice
  • Lunch: Honey Orange Glazed Salmon with asparagus and sweet potato
  • Dinner: Chicken Caesar Salad Wrap

Day 2

  • Breakfast: PB&J Overnight Oats with egg white slice
  • Lunch: Honey Orange Glazed Salmon with asparagus and sweet potato
  • Dinner: Turkey Taco Salad

Day 3

  • Breakfast: PB&J Overnight Oats with egg white slice
  • Lunch: Honey Orange Glazed Salmon with asparagus and sweet potato
  • Dinner: Chicken Caesar Salad Wrap

Day 4

  • Breakfast: PB&J Overnight Oats with egg white slice
  • Lunch: Honey Orange Glazed Salmon with asparagus and sweet potato
  • Dinner: Turkey Taco Salad

Day 5

  • Breakfast: Protein pancakes
  • Lunch: Chicken Caesar Salad Wrap
  • Dinner: Turkey Taco Salad

Day 6

  • Breakfast: Protein pancakes
  • Lunch: Chicken Caesar Salad Wrap
  • Dinner: Turkey Taco Salad

The Snack Ideas:

  • Plantain chips with flavored tuna packets
  • Sea salt popcorn
  • Deli turkey
  • Blueberries and strawberries
  • Protein shakes
  • Hard boiled egg whites

The Containers:

The Recipes:

3.34 from 3 votes

Dairy Free PB&J Overnight Oats

Prep: 15 minutes mins
Total: 15 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 2 cups unsweetened vanilla almond milk
  • 1 1/3 cups rolled oats
  • 3/4 cup PB2 powdered peanut butter, (72 grams)
  • 4 scoops Sports Research collagen peptides, (44 grams)
  • 2 cups frozen strawberries
  • 4 tsp chia seeds

Instructions

  • Whisk almond milk, PB2, and collagen until smooth.  Pour evenly into 4 containers.
  • Add 1/3 cup rolled oats to each of the 4 containers and mix until oats are submerged in liquid.
  • Place strawberries in a microwave safe bowl.  Microwave for 1 minute at a time until strawberries can be mashed to a chunky consistency.  Mix in chia seeds.
  • Divide strawberry mixture evenly into the 4 containers of oats.  Refrigerate overnight before serving.

Nutrition Information

Calories: 284kcal (14%), Carbohydrates: 36g (12%), Protein: 23g (46%), Fat: 7g (11%), Sodium: 282mg (12%), Potassium: 261mg (7%), Fiber: 10g (42%), Sugar: 5g (6%)

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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!

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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!

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Honey Orange Glazed Salmon

Prep: 15 minutes mins
Cook: 40 minutes mins
Total: 55 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb wild sockeye salmon, raw
  • 2 medium sweet potatoes, (400 grams)
  • 24 spears asparagus, trimmed, (300 grams)
  • 2 tbsp fresh orange juice
  • 1 tbsp honey
  • 1 tsp dijon mustard
  • 1 tsp olive oil
  • 3/4 tsp Flavor God Garlic Lover’s Seasoning, divided
  • 1/4 tsp chili powder

Instructions

  • Pre-heat oven to 400 degrees.  Line 2 baking sheets with foil and set aside.
  • Cut sweet potatoes in half lengthwise.  Rub with olive oil and season with 1/2 tsp Flavor God Garlic Lover’s seasoning.  Arrange cut side up on lined baking sheet.  Bake for 35-40 minutes until tender.
  • Add orange juice, honey, dijon mustard, chili powder, and remaining Flavor God seasoning to a small, shallow pan.  Bring to a boil, then lower heat to a simmer until liquid is reduced by half, about 5-10 minutes.  Place in the refrigerator to cool.
  • Add trimmed asparagus to a microwave safe dish.  Cover with a very damp paper towel and microwave for 2-3 minutes or until bright green and tender crisp.  Blanch in an ice bath to stop the cooking.
  • Cut salmon into 4 even serving sizes.  Arrange on 2nd lined baking sheet.  Once glaze has cooled, brush it onto salmon.  Bake for 12 minutes or until salmon flakes apart easily with a fork.
  • Serve salmon with fresh orange slices, sweet potatoes, and asparagus.

Nutrition Information

Calories: 372kcal (19%), Carbohydrates: 34g (11%), Protein: 28g (56%), Fat: 13g (20%), Cholesterol: 100mg (33%), Sodium: 180mg (8%), Potassium: 969mg (28%), Fiber: 5g (21%), 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

No ratings yet

Gluten Free Chicken Caesar Wraps

Prep: 15 minutes mins
Cook: 10 minutes mins
Total: 25 minutes mins
Servings: 4 wraps
Rate Pin Print
Servings: 4 wraps

Ingredients

  • 1 lb raw chicken breast
  • 4 Mission Gluten Free Soft Tortillas
  • 3 cups romaine lettuce, chopped
  • 3 oz matchstick carrots
  • 4 tbsp Litehouse Organic Caesar Salad Dressing
  • 1 tsp olive oil
  • 1/2 tsp Oh My Spice! Garlic Lovers Seasoning

Instructions

  • Season chicken breast on both sides with seasoning.  Heat olive oil in a large skillet over medium-high heat.  Add chicken and cover.  Cook on both sides for 3-5 minutes or until cooked through.
  • Heat tortillas in skillet or microwave, then top with lettuce, chicken, carrots, and dressing.

Nutrition Information

Calories: 349kcal (17%), Carbohydrates: 28g (9%), Protein: 30g (60%), Fat: 13g (20%), Cholesterol: 66mg (22%), Sodium: 635mg (28%), Potassium: 444mg (13%), Fiber: 3g (13%), Sugar: 4g (4%)

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

I used rotisserie chicken in this prep to save time, and I served the wrap with grapes.

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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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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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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