Happy Sunday, meal preppers! I don’t know about where you live, but it’s been an absolutely gorgeous late spring weekend here in northern Virginia. Warmer weather definitely has an impact on the kind of meals I crave, and you will start to see that evolution in my upcoming meal plans. I love no-heat meals and grill focused meals this time of year. I’m actually working on a whole post dedicated to no-heat lunch recipes and tips. Hopefully that will be ready to publish by June. Until then, here’s a warmer weather meal plan for ya…
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 some of this week’s recipes. Just click the button below to jump straight to the one you want! Note: the links in the meal plan below will take you to individual recipe pages (separate from this post).
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Tuna Salad Meal Prep Box
- Dinner: Olive Garden Salad with Chicken
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Juicy Air Fryer Chicken with Asparagus and Wegman’s Potato Salad
- Dinner: Tuna Salad Meal Prep Box
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Olive Garden Salad with Chicken
- Dinner: Juicy Air Fryer Chicken with Asparagus and Wegman’s Potato Salad
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Tuna Salad Meal Prep Box
- Dinner: Olive Garden Salad with Chicken
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Juicy Air Fryer Chicken with Asparagus and Wegman’s Potato Salad
- Dinner: Tuna Salad Meal Prep Box
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Olive Garden Salad with Chicken
- Dinner: Juicy Air Fryer Chicken with Asparagus and Wegman’s Potato Salad
The Snack Ideas
- Trail mix
- Flavored tuna packets
- Apples with peanut butter
- Blueberries 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
Servings: 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%)
Tuna Salad Meal Prep Box
Servings: servings (212 g tuna salad per serving)
Ingredients
Tuna Salad
- 15 oz chunk white albacore tuna, drained
- 11 oz chunk light tuna, drained
- 0.625 cups Duke's Light Mayonnaise, (1/2 cup plus 2 tbsp)
- 1/4 cup celery, chopped, (35 grams)
- 1/4 cup red onion, chopped, (35 grams)
- 2 tbsp sweet relish, (1 oz)
- 1 tbsp Dijon mustard, (0.5 oz)
- 1 tsp lemon zest
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/2 tsp salt
Instructions
- Add all tuna salad ingredients to a bowl and mix until well combined. Serve with crackers and grapes, if desired.
Tips & Tricks
- The tuna salad recipe yields about 4 cups or 1060 grams total.
- Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 212grams, Calories: 264kcal (13%), Carbohydrates: 4g (1%), Protein: 35g (70%), Fat: 12g (18%), Cholesterol: 66mg (22%), Sodium: 790mg (34%), Potassium: 29mg (1%), Sugar: 2g (2%)
Olive Garden Salad with Chicken Tenderloins
Servings: servings
Ingredients
- 1 lb raw chicken tenderloins
- 8 cups romaine lettuce, sliced, (340 grams)
- 1/2 cup red onion, sliced, (73 grams)
- 24 low sodium pitted black olives, (72 grams)
- 1 cup Olive Garden Garlic & Romano Seasoned Croutons, (56 grams)
- 1/4 cup shredded Parmesan cheese, (20 grams)
- 1/2 cup Light Olive Garden Italian salad dressing, (4 oz)
- 2 Roma tomatoes, chopped, (124 grams)
- 9 Pepperoncini peppers, sliced, (90 grams)
- 1 tsp olive oil
Instructions
- Heat a pan over medium-high heat. Add olive oil until hot, then add chicken breast and cook 3-5 minutes per side or until cooked through. Set aside.
- Layer salad ingredients in serving dishes or meal prep containers, setting aside croutons, cheese, and dressing until ready to serve. Â Top with cooked, sliced chicken.
Nutrition Information
Calories: 295kcal (15%), Carbohydrates: 21g (7%), Protein: 30g (60%), Fat: 11g (17%), Cholesterol: 69mg (23%), Sodium: 1030mg (45%), Potassium: 106mg (3%), Fiber: 3g (13%), Sugar: 6g (7%)
Juicy Air Fryer (or Grilled) Chicken
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 2 cups water
- 3 tbsp Homemade Brine Mix
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/4 tsp chili powder
- salt and pepper to taste
- water
Instructions
- 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.
- Pre-heat the air fryer to 400°F.
- Air fry the chicken at 400°F for 11-12 minutes, or until chicken reaches 160° in the thickest part of the chicken, flipping the chicken halfway through. Set aside to rest for about 3-5 mintes before slicing.
Tips & Tricks
Grill instructions: Follow the same instructions above through Step 3. Pre-heat grill to 400°. Grill chicken 6 minutes on first side, then flip and grill 4-5 minutes on other side until chicken reaches 160° in the thickest part of the breast. Allow chicken to rest for 3-5 minutes before slicing.
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 120kcal (6%), Protein: 25g (50%), Fat: 2g (3%), Cholesterol: 80mg (27%), Sodium: 153mg (7%)
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