Happy Monday, meal preppers! Time for another weekly meal plan to get your meal prep juices flowing. I know I’ve been kind of quiet on here and Instagram lately, but never fear! I’m just taking a little step back to get ready for an upcoming move and new job…and all the “fun” stuff that goes with it. I’m living in a world of boxes and disarray at this point, which is sucking up most of my energy – mental, creative, physical, etc. – and leaves almost no time for blogging. Anywho…on to the meal prep, which I photographed months ago in anticipation of my current chaotic life!
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. Otherwise, just keep scrolling down!
Here’s what’s on the menu:
The Meal Plan
Day 1
- Breakfast: Blueberry Banana Baked Oatmeal with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Spaghetti Squash Pad Thai
Day 2
- Breakfast: Blueberry Banana Baked Oatmeal with egg white slices
- Lunch: Air Fryer Buffalo Chicken Tenders with Broccoli and Hummus
- Dinner: Turkey Taco Salad
Day 3
- Breakfast: Blueberry Banana Baked Oatmeal with egg white slices
- Lunch: Spaghetti Squash Pad Thai
- Dinner: Air Fryer Buffalo Chicken Tenders with Broccoli and Hummus
Day 4
- Breakfast: Blueberry Banana Baked Oatmeal with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Spaghetti Squash Pad Thai
Day 5
- Breakfast: Blueberry Banana Baked Oatmeal with egg white slices
- Lunch: Air Fryer Buffalo Chicken Tenders with Broccoli and Hummus
- Dinner: Turkey Taco Salad
Day 6
- Breakfast: Blueberry Banana Baked Oatmeal with egg white slices
- Lunch: Spaghetti Squash Pad Thai
- Dinner: Air Fryer Buffalo Chicken Tenders with Broccoli and Hummus
The Snack Ideas
- Pretzel crisps with hummus
- Flavored tuna packets
- Apples with peanut butter
- Blueberries and strawberries
- Protein shakes
- Hard boiled eggs
The Containers
The Recipes
Blueberry Banana Baked Oatmeal
A mostly healthy baked version of the breakfast classic with an added kick of protein! Full of juicy blueberries.
Servings: servings
Ingredients
- 2 cups rolled oats, (160 grams)
- 2 scoops PE Science Select Vanilla Plant Based Protein Powder, (56 grams)
- 1 tsp baking powder, (2 grams)
- 1/2 tsp cinnamon
- 1/4 tsp salt
- 1 1/4 cup unsweetened vanilla almond milk, (10 oz)
- 2 medium bananas, mashed, (236 grams)
- 2 cups blueberries, (297 grams)
- 1/4 cup unsalted butter, melted, (2 oz)
- 1/4 cup pure maple syrup, (2 oz)
- 2 eggs, (100 grams)
- 1 tsp vanilla extract
Instructions
- Pre-heat oven to 350 degrees. Grease an 8" square baking dish with coconut oil and set aside.
- Combine all dry ingredients, then add wet ingredients and mix until just combined. Pour into prepared casserole dish and spread evenly.
- Bake at 350 degrees for 40-55 minutes or until the middle is set and the top begins to brown (you can test for doneness by pressing your finger into it gently). If desired, press almond slivers into the top of the mixture about halfway through the baking time.
- Allow to cool, then cut into 6 pieces for serving.
Tips & Tricks
- Scan the barcode below or search for “Peanut Butter and Fitness Blueberry Banana Baked Oatmeal” to log this food in My Fitness Pal.
- I used a casserole dish like this to make mine.
- Baking time will vary if you use a different type of protein powder. One brand required almost a full 60 minutes in the oven to set. Keep an eye on it and pull it out when it’s set in the middle and begins to brown on top.
Nutrition Information
Serving: 220g, Calories: 329kcal (16%), Carbohydrates: 44g (15%), Protein: 13g (26%), Fat: 12g (18%), Cholesterol: 82mg (27%), Sodium: 209mg (9%), Potassium: 333mg (10%), Fiber: 5g (21%), Sugar: 18g (20%)
Egg White Slices
Servings: 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%)
Freezer Friendly Air Fryer Buffalo Chicken Tenders
Servings: servings
Ingredients
- 1 lb chicken tenderloins
- 1/4 cup Frank's Red Hot sauce, (2 fl oz)
Egg Dredge
- 2 eggs
- 2 tbsp all purpose flour, (7.5 grams)
- 1 tbsp Frank's Red Hot sauce
- 1 tbsp buttermilk
- 1/2 tsp garlic powder
Panko Coating
- 1 1/2 cups panko breadcrumbs, (84 grams)
- 1 tbsp olive oil, (0.5 fl oz)
- 1 1/2 tbsp Frank's Red Hot seasoning, (5.4 grams)
- Optional: 1/4 tsp cayenne pepper for extra spice
Instructions
- Marinate the chicken. Add chicken tenderloins and 1/4 cup Frank's Red Hot Sauce to a resealable bag and rub the sauce into the chicken to ensure all pieces are coated. Marinate for 2-3 hours in the refrigerator.
- Prepare the panko coating. In a medium sized bowl, add panko breadcrumbs and olive oil and toss to mix evenly. Microwave, stirring every 30 seconds, for about 3 minutes total. Once the breadcrumbs turn light golden brown, they're done. Mix in the Frank's Red Hot Seasoning and set aside to cool.
- Prepare the egg wash. In another medium sized bowl, whisk eggs, buttermilk, and hot sauce. While whisking, gradually add flour, garlic powder, and Frank's Red Hot Seasoning. Set aside.
- Dip the chicken. Remove the chicken tenderloins from the hot sauce to a plate. If they are still coated in an excessive amount of hot sauce, you can pat some off with a paper towl. First dip the chicken into the egg wash, allowing any excess to drip off, then dip it in the panko coating, gently pressing the coating onto the chicken. Remove to a baking sheet lined with a cooling rack.
- Freezer instructions (optional). Place the baking sheet with the chicken into the freezer. Once the chicken is completely frozen (about 2-3 hours), remove to a food safe resealable bag such as Stasher or Food Saver. Remove as much air as possible from the bag before returning to the freezer.
- Air fry the chicken (from frozen). Pre-heat your air fryer to 360°. Add the chicken to the basket in a single layer (don't overcrowd – do a 2nd batch if you have to!). Air fry for 5 minutes, then flip and increase temperature to 380° degrees and air fry for another 6-8 minutes or until the coating is nicely browned and the chicken cooked through. (Note: if you cut the chicken into nugget size, they will take 3-4 minutes less time to cook from frozen than the tenders.)Air fry the chicken (from raw). Pre-heat your air fryer to 380°. Add the chicken to the basket in a single layer (don't overcrowd – do a 2nd batch if you have to!). Air fry for 5 minutes, then flip and air fry for another 4-5 minutes or until the coating is nicely browned and the chicken cooked through.
Tips & Tricks
- The nutrition info was calculated using the actual amount of panko breadcrumb mixture that was used (about 60 grams of panko and 2 tsp of oil). You want to prepare the full amount (85 grams panko and 1 tbsp of oil) to make coating the chicken tenders easier.
- Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 2tenders, Calories: 258kcal (13%), Carbohydrates: 18g (6%), Protein: 30g (60%), Fat: 8g (12%), Cholesterol: 163mg (54%), Sodium: 1134mg (49%), Potassium: 37mg (1%)
Spaghetti Squash Pad Thai
Recreate a lower carb, high protein version of your favorite Thai takeout at home with this Spaghetti Squash Pad Thai. Great for meal prep!
Servings: servings
Ingredients
- 1.25 lb boneless skinless chicken thighs, excess fat trimmed and sliced very thinly
- 1 medium spaghetti squash, (500 grams flesh)
- 1 tsp olive oil
- 1 1/2 cups bean sprouts, (128 grams)
- 1 cup julienned carrots, (85 grams)
- 3 eggs, whisked
- 1/2 medium onion, (55 grams)
- 4 cloves garlic, (16 grams)
- 1 tbsp avocado oil
Sauce
- 1/4 cup coconut sugar, (48 grams)
- 3 tbsp tamarind concentrate, (45 grams)
- 2 tbsp low sodium soy sauce, (1 oz)
- 1 1/2 tbsp Skippy Natural Creamy Peanut Butter, (24 grams)
- 1 tbsp fish sauce
- 1/2 tsp crushed red pepper flakes
- 1 lime, juiced
Recommended Toppings (not included in nutrition info)
- chopped peanuts
- chopped green onions
- cilantro
Instructions
- Pre-heat oven to 400 degrees. Cut spaghetti squash in half and scoop out seeds. Rub cut sides with 1 tsp olive oil and season with Flavor God seasoning. Bake for 35-40 minutes until flesh flakes away easily with a fork.
- Heat half of the avocado oil in a large pan over medium high heat. Sauté garlic and onion until fragrant, then add chicken. Sauté until cooked through. Remove from pan and set aside.
- Add remaining avocado oil to pan. Once hot, add carrots and saute for about 2 minutes. Push carrots to the side of the pan, then add eggs to the other side of the pan. Scramble/chop the eggs as they cook with a wooden spatula.
- Once eggs are cooked through, add bean sprouts to the pan and mix with carrots and eggs. Return chicken to pan and add sauce. Stir to combine, then remove from heat and toss with spaghetti squash.
- Top with green onions, chopped peanuts, and cilantro before serving, if desired.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Spaghetti Squash Pad Thai” to log this food in My Fitness Pal.
Nutrition Information
Serving: 340g, Calories: 335kcal (17%), Carbohydrates: 30g (10%), Protein: 27g (54%), Fat: 13g (20%), Cholesterol: 187mg (62%), Sodium: 860mg (37%), Potassium: 534mg (15%), Fiber: 3g (13%), Sugar: 17g (19%)
Ground Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 1/2 cup Frontera New Mexico Taco Skillet Sauce, (120 grams)
- 8 cups romaine lettuce, chopped, (260 grams)
- 1 cup cherry tomatoes, halved, (120 grams)
- 1 cup low sodium black beans, drained and rinsed, (260 grams)
- 1 cup frozen corn kernels, thawed, (120 grams)
- 1 tsp olive oil
Recommended Toppings (Not Included in Nutrition Info)
- salsa (I like avocado salsa)
- guacamole
- tortilla strips (find them in the salad toppings aisle)
- plain Greek yogurt or sour cream
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in 4 serving dishes.
- 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 desired toppings before serving.
Tips & Tricks
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 256kcal (13%), Carbohydrates: 23g (8%), Protein: 31g (62%), Fat: 3g (5%), Cholesterol: 55mg (18%), Sodium: 342mg (15%), Potassium: 487mg (14%), Fiber: 4g (17%), Sugar: 6g (7%)
Leave a Reply