Happy Sunday, meal preppers! Hopefully it isn’t as rainy this weekend where you live as where I live…this week’s meal plan is mostly ready for spring while still holding on to a couple of cooler weather faves.
This past week was a crazy one for me both at work and at home. After several weeks of intense house hunting, I finally locked in a place to move into this summer! I’ll be taking on a new job not too far from where I work in DC now, but I have to move in order to avoid an hour and a half commute each way every day. Oof. The packing of my current place has begun 🙁 I know I should be excited about the new place, but really I know I’m just going to miss my current house and neighborhood too much to get excited just yet. Anywhoooo, back to the meal prep…
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!
Ready to Dive In? Get This Week’s
Print Friendly Meal Plan Bundle
If you’d rather look at a hard copy instead of a tablet or phone, you can get this week’s meal plan and all the recipes bundled into one easy to print PDF!
The Meal Plan
Day 1
- Breakfast: Cookie Butter Protein Overnight Oats
- Lunch: Juicy Grilled Chicken with Roasted Delicata Squash & Asparagus
- Dinner: Fish Taco Bowl
Day 2
- Breakfast: Cookie Butter Protein Overnight Oats
- Lunch: Asian Chicken Salad
- Dinner: Fish Taco Bowl
Day 3
- Breakfast: Cookie Butter Protein Overnight Oats
- Lunch: Juicy Grilled Chicken with Roasted Delicata Squash & Asparagus
- Dinner: Fish Taco Bowl
Day 4
- Breakfast: Cookie Butter Protein Overnight Oats
- Lunch: Asian Chicken Salad
- Dinner: Fish Taco Bowl
Day 5
- Breakfast: Freezer Breakfast Sandwich (not pictured – from freezer stash)
- Lunch: Juicy Grilled Chicken with Roasted Delicata Squash & Asparagus
- Dinner: Asian Chicken Salad
Day 6
- Breakfast: Freezer Breakfast Sandwich (not pictured – from freezer stash)
- Lunch: Juicy Grilled Chicken with Roasted Delicata Squash & Asparagus
- Dinner: Asian 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
Cookie Butter Protein Overnight Oats
Overnight oats made with Greek yogurt and whey protein for an ultra creamy, luxurious texture and plenty of protein. Top with cookie butter!
Servings: servings
Ingredients
- 2/3 cup rolled oats, (64 grams)
- 5/8 cup unsweetened vanilla almond milk, (5 fl oz)
- 1/2 cup Dannon Light & Fit Vanilla Greek yogurt, (4 fl oz)
- 2 1/2 tbsp Biscoff cookie butter, melted and divided, (38 grams)
- 2 tbsp vanilla whey protein, (17 grams)
- 1/2 tbsp chia seeds, (6 grams)
- 1/2 tsp vanilla extract
- 1/4 tsp cinnamon
- 1/8 tsp almond extract
- pinch salt
Instructions
- Add almond milk and whey protein to a bowl and and whisk together until smooth. Add yogurt, 1/2 tbsp melted cookie butter, and extracts, and whisk again until smooth.
- Add oats, chia seeds, cinnamon, and salt and mix until well combined. Add to resealable storage container. Set aside.
- Drizzle remaining melted cookie butter over the top of the prepared oats. Cover and refrigerate overnight.
- Optional: top with crushed Biscoff cookie before serving.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Cookie Butter Protein Overnight Oats” to log this food in My Fitness Pal.
Nutrition Information
Calories: 313kcal (16%), Carbohydrates: 38g (13%), Protein: 16g (32%), Fat: 11g (17%), Cholesterol: 20mg (7%), Sodium: 125mg (5%), Potassium: 248mg (7%), Fiber: 4g (17%), Sugar: 10g (11%)
Fish Taco Bowls
Transport yourself to the beach with a warm-weather meal prep lunch! Pair perfectly flakey mahi mahi with bright & fresh mango avocado salsa.
Servings: servings
Ingredients
- 24 oz mahi mahi
- 2/3 cup Lundberg Organic Brown Jasmine Rice, (121 grams)
- 1/2 tsp chili powder
- 1/2 tsp smoked paprika
- 1/2 tsp cumin
- 1/4 tsp each: salt and pepper
- 1 tsp olive oil
- Optional: pickled jalapeños
Mango Avocado Salsa
- 1 1/2 medium mangos, peeled and chopped, (330 grams)
- 1 small avocado, chopped, (150 grams)
- 1/4 cup cilantro, chopped
- 2 tbsp lime juice, (1 fl oz)
- 1/4 tsp salt
Slaw
- 10 oz red cabbage, shredded, (283 grams)
- 2 tbsp lime juice, (1 fl oz)
- 1/2 tbsp sugar, (6 grams)
- 1/2 tsp salt
Avocado Lime Crema
- 1/2 small avocado, (75 grams)
- 1/2 cup plain non-fat Greek yogurt, (4 fl oz)
- 2 limes, juiced
Instructions
- Prepare rice, mango avocado salsa, and cabbage slaw. Get the rice started first, cooking according to package directions.
- Combine all slaw ingredients in a bowl and toss to coat evenly. Set aside.
- Combine all salsa ingredients in a bowl and toss gently to coat mango and avocado evenly. Set aside.
- Prepare fish. Pat fish filets dry with paper towels. Rub with olive oil, then season with chili powder, smoked paprika, cumin, salt and pepper. Arrange in a single layer on a foil lined baking sheet.
- Set oven to broil. Once heated, broil fish for 3 minutes. Flip and bake for an additional 8-10 minutes or until internal temperature reaches 130°.
- Prepare avocado lime crema. While the fish cooks, add all avocado lime crema ingredients to a food processor and blend until smooth.
- Assemble bowls. Add rice and cabbage slaw as a base to the bowl, then top with mango avocado salsa, pickled jalapeños (if desired), and cooked mahi mahi. Top with avocado lime crema.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 459kcal (23%), Carbohydrates: 50g (17%), Protein: 40g (80%), Fat: 12g (18%), Cholesterol: 128mg (43%), Sodium: 476mg (21%), Potassium: 750mg (21%), Fiber: 8g (33%), Sugar: 18g (20%)
Asian Chicken Salad
Bright, fresh salad with citrus ginger marinated chicken and topped with sesame ginger dressing. Great for meal prep!
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 8 cups green leaf lettuce, chopped, (290 grams)
- 2 cups red cabbage, shredded, (170 grams)
- 1 1/2 cups English cucumber, julienned, (180 grams)
- 1 cup matchstick carrots, (125 grams)
- 1/3 cup cilantro, chopped, (6 grams)
- 4 4 oz cups mandarin oranges (in water or juice), drained
- 1/2 cup fried wonton strips, (28 grams)
- 1/2 cup Wegmans Spicy Citrus Ginger Sauce, (4 fl oz)
- 1/2 cup Wegmans Sesame Ginger Dressing, (4 fl oz)
Instructions
- Marinate chicken. Add chicken breasts and 1/2 cup of Wegmans Spicy Citrus Ginger Sauce to a resealable bag. Seal the bag and massage the chicken and sauce around to distribute the sauce and coat the chicken evenly. Set aside in the refrigerator to marinate for at least 2 hours or up to overnight.
- Prepare salad ingredients. If meal prepping, add a piece of paper towel to the bottom of your 4 salad containers, then divide lettuce among the containers. Top with shredded cabbage, matchstick carrots, and cilantro.
- In the salad tray or divided section of the container, add mandarin oranges and cucumbers. Divide the dressing among the dressing containers and seal. Set salad ingredients aside in the refrigerator.
- Grill the chicken. Pre-heat grill to 400° and spray grill grates with non-stick grill spray or rub the grates with vegetable oil. Allow excess marinade to drip off of chicken, then add to hot grill. Grill 6 minutes on first side, then flip and continue grilling for 4-6 minutes or until internal temperature just reaches 165°.
- Finish assembling salad. Allow chicken to rest for 5 minutes before slicing and adding to the dedicated/divided section in your salad container, so that it does not touch any other ingredients.
- Serve. When ready to eat, heat chicken for 30 seconds, then mix all ingredients and top with fried wonton strips.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Asian Chicken Salad” to log this food in My Fitness Pal.
Nutrition Information
Calories: 372kcal (19%), Carbohydrates: 34g (11%), Protein: 39g (78%), Fat: 13g (20%), Cholesterol: 66mg (22%), Sodium: 526mg (23%), Potassium: 889mg (25%), Fiber: 3g (13%), Sugar: 19g (21%)
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%)
Roasted Delicata Squash with Cheese
Deliciously sweet and tender delicata squash is roasted with a salty, tangy blend of hard cheeses for a super simple side dish!
Servings: servings
Ingredients
- 2 medium delicata squash, ends trimmed and seeds removed, (900 grams)
- 1/4 cup Parmigiano Reggiano and Pecorino Romano cheese blend, (26 grams)
- 1 tbsp olive oil
- 1/2 tsp sea salt
- 1/2 tsp black pepper
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- Optional: fresh parsley for serving
Instructions
- Preheat oven to 425°. Line a large baking sheet with foil or parchment paper. Set aside.
- Slice the squash in half lengthwise and scoop out the seeds. Slice the squash halves into 1/4 to 1/2-inch thick slices (half moon shape).
- Add squash to a large bowl, then add olive oil, cheese, and seasoning, tossing to coat the squash evenly. You may need to press the squash into the cheese to help it stick.
- Arrange sliced squash in a single layer on prepared baking sheet. Bake for 20-25 minutes until squash is golden brown. Top with fresh chopped parsley before serving, if desired.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Roasted Delicata Squash with Cheese” to log this food in My Fitness Pal.
Nutrition Information
Calories: 131kcal (7%), Carbohydrates: 19g (6%), Protein: 3g (6%), Fat: 5g (8%), Cholesterol: 7mg (2%), Sodium: 417mg (18%), Fiber: 4g (17%), Sugar: 6g (7%)
