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Recipes Meal Prep

Meal Prep – Week of April 20th, 2020

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Author:

Erin

Published:

April 20, 2020

Updated:

January 15, 2021

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

It’s Monday again, y’all. In case you needed a reminder. Shout out to all the essential workers kicking ass out there while the rest of us wallow in isolation with unemployment or telework woes. In any case, here’s some meal prep inspiration for you:

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
    • Mixed Berry Oatmeal Muffins
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Egg White Slices
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Skillet Honey Garlic Chicken with Fingerling Potatoes and Green Beans
      • Ingredients
      • Instructions
      • Nutrition Information
      • Did You Make This?
    • Basil Pesto Salmon with Sweet Potatoes and Asparagus
      • Ingredients
      • Instructions
      • Nutrition Information
      • Did You Make This?
    • Ground Turkey Taco Salad
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?

The Meal Plan

Day 1

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Pesto Salmon with Asparagus and Sweet Potatoes
  • Dinner: Turkey Taco Salad

Day 2

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Pesto Salmon with Asparagus and Sweet Potatoes
  • Dinner: Skillet Honey Garlic Chicken with Green Beans and Potatoes

Day 3

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Pesto Salmon with Asparagus and Sweet Potatoes
  • Dinner: Turkey Taco Salad

Day 4

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Pesto Salmon with Asparagus and Sweet Potatoes
  • Dinner: Skillet Honey Garlic Chicken with Green Beans and Potatoes

Day 5

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Turkey Taco Salad
  • Dinner: Skillet Honey Garlic Chicken with Green Beans and Potatoes

Day 6

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white omelet
  • Lunch: Turkey Taco Salad
  • Dinner: Skillet Honey Garlic Chicken with Green Beans and Potatoes

The Snack Ideas

  • Popcorn
  • Apples with peanut butter
  • Deli turkey (nitrate and nitrite free)
  • Blueberries and strawberries
  • Protein shakes
  • Hard boiled egg whites

The Containers

The Recipes

4.34 from 39 votes

Mixed Berry Oatmeal Muffins

Prep: 10 minutes mins
Cook: 35 minutes mins
Total: 45 minutes mins
Servings: 7 jumbo muffins
Rate Pin Print
Servings: 7 jumbo 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

Calories: 209kcal (10%), Carbohydrates: 32g (11%), Protein: 12g (24%), Fat: 4g (6%), Sodium: 116mg (5%), Potassium: 125mg (4%), Fiber: 5g (21%), Sugar: 12g (13%)

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
3.75 from 4 votes

Skillet Honey Garlic Chicken with Fingerling Potatoes and Green Beans

Prep: 15 minutes mins
Cook: 25 minutes mins
Total: 40 minutes mins
Servings: 5 servings
Rate Pin Print
Servings: 5 servings

Ingredients

  • 1 1/4 lb chicken breast
  • 2 cups fingerling potatoes, halved, (400 grams)
  • 16 oz French green beans, (454 grams)
  • 2 tbsp honey, (42 grams)
  • 1 1/3 tbsp olive oil, (18 grams)
  • 1 1/2 tbsp light brown sugar, (18 grams)
  • 1 tbsp Dijon mustard
  • 4 cloves garlic, minced, (16 grams)
  • 1 tsp Flavor God Garlic Lover’s Seasoning
  • 1/2 tsp dried parsley
  • Fresh parsley to garnish

Instructions

  • Pre-heat oven to 400 degrees.
  • Whisk together honey, 1 tbsp olive oil, Dijon mustard, brown sugar, garlic, Flavor God seasoning and dried parsley.  Set aside.
  • In a large oven safe skillet, heat remaining olive oil over medium-high heat.  Add chicken breasts and brown each side (about 1 minute per side).  Remove chicken from skillet and set aside.
  • Add fingerling potatoes to the skillet over medium-high heat and toss in the browned bits and remaining oil. Allow potatoes to cook in the skillet for 3-5 minutes before topping with chicken.  Brush chicken and potatoes with honey garlic mixture, saving about 2 tbsp for later.
  • Bake chicken and potatoes at 400 degrees for 15 minutes, then remove from oven.  Set chicken aside and add green beans to the skillet.  Place chicken on top of green beans and brush with remaining honey garlic mixture.
  • Place skillet back in oven and bake for an additional 15 minutes or until chicken reaches an internal temperature of 165 degrees.

Nutrition Information

Calories: 345kcal (17%), Carbohydrates: 46g (15%), Protein: 31g (62%), Fat: 5g (8%), Cholesterol: 80mg (27%), Sodium: 185mg (8%), Potassium: 174mg (5%), Fiber: 7g (29%), Sugar: 15g (17%)

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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Basil Pesto Salmon with Sweet Potatoes and Asparagus

Prep: 10 minutes mins
Cook: 20 minutes mins
Total: 25 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1.2 lb wild atlantic salmon, skin on, (yields ~1lb without skin)
  • 1 bunch asparagus, trimmed, (200 grams)
  • 1 large sweet potatoes, cubed, (300 grams)
  • 1/4 cup HEB Basil Pesto, (50 grams)
  • 1 tsp olive oil
  • 1 tsp Flavor God Garlic Lover’s Seasoning
  • Salt and pepper to taste

Instructions

  • Pre-heat oven to 400 degrees. Line a large baking sheet with foil.
  • Toss sweet potatoes in olive oil and arrange in a single layer on lined baking sheet. Season with 1/2 tsp Flavor God Garlic Lover's Seasoning. Bake for 20 minutes or until desired tenderness is reached.
  • As sweet potatoes bake, line a second baking sheet with foil and arrange 4 salmon filets on sheet, skin down. Season with remaining Flavor God Garlic Lover's Seasoning. Bake for 12 minutes or until salmon flakes easily with a fork.
  • Add asparagus to a microwave safe glass dish (I like using a rectangular Pyrex dish). Cover with a very damp paper towel and microwave for 2 to 2 1/2 minutes or until asparagus is bright green and tender crisp. Immediately remove to an ice bath to stop the cooking, then pat dry and chop into large pieces.
  • Serve salmon, sweet potatoes, and asparagus with 1 tbsp pesto per serving.

Nutrition Information

Calories: 285kcal (14%), Carbohydrates: 18g (6%), Protein: 25g (50%), Fat: 12g (18%), Cholesterol: 64mg (21%), Sodium: 150mg (7%), Potassium: 910mg (26%), Fiber: 4g (17%), 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
4.38 from 8 votes

Ground 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 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%)

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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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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4.34 from 39 votes (39 ratings without comment)

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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.

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