Happy Sunday, meal preppers! Here’s a new spring weekly meal plan for this warmer weather – it includes a no-heat wrap recipe that can be customized to make it exactly what you like. Head over to the original recipe post for all my meal prepping tips for wraps! Otherwise, let’s dive in to this week’s plan…
If you’ve never been here before, welcome! My meal prep posts go a little something like this: 1) meal plan (use any or all of it!), 2) snack ideas, 3) links to the containers you see here, and 4) recipes and nutrition info. You can jump straight to the recipes by clicking the “Jump to Recipes” link above, or click the direct link to the individual recipe you want below. Otherwise, just keep scrolling down!
Here’s a quick peek at this week’s recipes.
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The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: California Chicken Club Wrap with Grapes or Carrots
- Dinner: Sweet & Spicy Air Fryer Meatballs with Broccoli and Rice
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Easy Greek Chicken Salad
- Dinner: California Chicken Club Wrap with Grapes or Carrots
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Sweet & Spicy Air Fryer Meatballs with Broccoli and Rice
- Dinner: Easy Greek Chicken Salad
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: California Chicken Club Wrap with Grapes or Carrots
- Dinner: Sweet & Spicy Air Fryer Meatballs with Broccoli and Rice
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Easy Greek Chicken Salad
- Dinner: California Chicken Club Wrap with Grapes or Carrots
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Sweet & Spicy Air Fryer Meatballs with Broccoli and Rice
- Dinner: Easy Greek Chicken Salad
The Snack Ideas
- Trail mix
- Cottage cheese with jam
- Apples with peanut butter
- Blueberries, blackberries, and strawberries
- Protein shakes
- Hard boiled eggs
The Containers
Here are the direct links to the containers you see pictured in this post. Note: these are Amazon Affiliate links.
The Recipes
Mixed Berry Oatmeal Muffins
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops PEScience Select Vegan Plant Based Protein Powder, Vanilla Indulgence, (60 grams)
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 3/4 cup unsweetened applesauce, (6 oz)
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
- 1/2 cup blueberries, (75 grams)
- 1/2 cup strawberries, chopped, (75 grams)
- 1/2 cup blackberries, (75 grams)
- 1/4 cup maple syrup, (2 oz)
- 2 egg whites
- 1 1/2 tbsp Skippy Natural Creamy Peanut Butter, (24 grams)
- 1/2 tsp vanilla extract
Instructions
- Pre-heat oven to 350 degrees. Arrange 7 jumbo silicone baking cups on a baking sheet.
- Mix all dry ingredients, then add wet ingredients and mix until combined. Divide evenly into 7 baking cups.
- Bake for 35 minutes or until tops of muffins begin to brown slightly. Allow to cool slightly before removing from silicone cups and serving.
Tips & Tricks
- Click here or scan the barcode below to log this food in My Fitness Pal.
- I recommend these jumbo silicone baking cups!
- You can replace the plant based protein with whey if you’d prefer – just sub it out with the same amount of powder but decrease the amount of almond milk to 1/2 cup.
Nutrition Information
Chicken Club Wraps
Ingredients
- 4 Mission Super Soft Burrito Large Flour Tortillas, (280 grams)
- 12 slices Wegmans Buffalo Style Deli Chicken Breast, (12 oz)
- 12 slices Wegmans Extra Thin Sliced Colby Jack Cheese, (128 grams)
- 2 medium avocados, sliced, (300 grams)
- 4-8 leaves green leaf lettuce, (140 grams)
- 6 tbsp Hidden Valley Light Ranch Dressing
- 1 tbsp Frank's Red Hot Buffalo Sauce
Instructions
- Mix hot sauce into ranch dressing and set aside.
- Layer the lettuce, cheese, chicken, and avocado slices on top of the tortillas. Drizzle with buffalo ranch dressing, then roll the wrap tightly and slice in half before serving.
Tips & Tricks
Nutrition Information
Sweet & Spicy Air Fryer Meatballs
Ingredients
Meatballs
- 1 lb 90/10 lean ground pork
- 1 large egg
- 1/4 cup Italian seasoned breadcrumbs, (28 grams)
- 1/4 cup Wegmans Italian cheese blend, grated (Pecorino Romano and Parmigiano Reggiano), (20 grams)
- 1 tbsp O'Food Gochujang Korean Chili Sauce, (18 grams)
- 1 tsp Korean red pepper flakes or chili powder
- 1 tsp Flavor God Garlic Lover's Seasoning
- 1/2 tsp salt
- 1/2 tsp black pepper
Sauce
- 3 tbsp apricot and peach preserves, (120 grams)
- 2 tbsp O'Food Gochujang Korean Chili Sauce, (36 grams)
Optional Toppings
- green onions, chopped
- sesame seeds
Instructions
- Add all meatball ingredients to a large bowl and combine with your hands until the ingredients are well distributed in the ground pork. Use a cookie scoop to help form meatballs, rolling them in your hands to create smooth, round balls about 1 to 1.5" in diameter. Set the raw meatballs aside on a baking sheet.
- Pre-heat air fryer to 400°F. After pre-heating, I like to add a parchment paper liner to my air fryer tray to make cleanup easy. Add meatballs to your air fryer tray in a single layer, being careful not to overcrowd. (Depending on the size of your air fryer, you may need to cook these in 2 batches.)
- Air fry meatballs for 8-10 minutes or until cooked through. Once cooked, remove meatballs from air fryer tray with tongs, allowing excess juices to drip off for a moment before moving the meatballs to a bowl.
- Whisk apricot preserves and gochujang until well blended, then pour over meatballs and toss until evenly coated. Top meatballs with sesame seeds and green onions before serving, if desired.
Tips & Tricks
Nutrition Information
Easy Greek Chicken Salad
Ingredients
Salad Ingredients
- 7 oz green leaf lettuce, chopped, (about 8 cups chopped)
- 1 cup cherry tomatoes, halved, (170 grams)
- 1 cup English cucumber, chopped, (150 grams)
- 1/2 cup Farmer Boy Greek Dressing, (4 fl oz)
- 1/2 cup fat free feta cheese, (56 grams)
- 1/3 cup red onion, sliced
- 1/3 cup kalamata olives, halved, (61 grams)
Juicy Air Fryer Chicken
- 1 lb raw chicken breast
- 3 tbsp homemade brine mix
- 1 tsp olive oil
- 1 tsp Oh My Spice! Lemon Pepper Dill Seasoning
- 1/2 tsp chili powder
- salt and pepper to taste
Instructions
Juicy Air Fryer 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 1 tsp olive oil until evenly coated. Season with salt, pepper, chili powder, and Oh My Spice! seasoning.
- Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through (sometimes I up the temp to 390 degrees after flipping the chicken for crispier edges). Set aside to cool for about 5 mintes before slicing.
Assemble
- Divide lettuce, cucumbers, tomatoes, chicken, olives, and feta cheese (if desired) into 4 serving dishes. Top with Greek Dressing before serving. Serve with pita bread and hummus if desired.
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