
Happy Sunday, meal preppers! This week’s meal plan is full of some of my favorite recipes, both old and new. Hopefully you’re all enjoying spring now that it seems to really be here for good. I saw a meme this week saying that this time of year – which falls between fake spring and real spring – is “the pollening” and I couldn’t agree more. Anyway, on 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 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).
Don’t you just love the looks of a well-stocked fridge?!

The Meal Plan
Day 1
- Breakfast: Instant Pot Steel Cut Oats with Egg White Muffins
- Lunch: Korean Inspired Ground Beef Bowl
- Dinner: Tuscan White Bean & Spaghetti Squash Skillet
Day 2
- Breakfast: Instant Pot Steel Cut Oats with Egg White Muffins
- Lunch: Roasted Butternut Squash and Kale Salad
- Dinner: Korean Inspired Ground Beef Bowl
Day 3
- Breakfast: Instant Pot Steel Cut Oats with Egg White Muffins
- Lunch: Tuscan White Bean & Spaghetti Squash Skillet
- Dinner: Roasted Butternut Squash and Kale Salad
Day 4
- Breakfast: Instant Pot Steel Cut Oats with Egg White Muffins
- Lunch: Korean Inspired Ground Beef Bowl
- Dinner: Tuscan White Bean & Spaghetti Squash Skillet
Day 5
- Breakfast: Instant Pot Steel Cut Oats with Egg White Muffins
- Lunch: Roasted Butternut Squash and Kale Salad
- Dinner: Korean Inspired Ground Beef Bowl
Day 6
- Breakfast: Instant Pot Steel Cut Oats with Egg White Muffins
- Lunch: Tuscan White Bean & Spaghetti Squash Skillet
- Dinner: Roasted Butternut Squash and Kale Salad
The Snack Ideas
- Yogurt and granola
- Flavored tuna packets
- Apples with peanut butter
- Blueberries and strawberries
- Protein shakes
- Egg white muffins
The Containers
Here are the direct links to the containers you see pictured in this post. Note: these are Amazon Affiliate links.
Recipes


Instant Pot Steel Cut Oats with Blueberries
Ingredients
- 2 cups unsweetened vanilla almond milk, (16 fl oz)
- 1 cup steel cut oats, (176 grams)
- 1 cup blueberries, (147 grams)
- 1 cup water, (8 fl oz)
- 1/2 cup unsweetened applesauce, (123 grams)
- 2 tbsp brown sugar, packed, (25 grams)
- 1 tsp maple extract
- 1 cinnamon stick
- 1 pinch cardamom, optional, but recommended
Instructions
- Add oats, almond milk, water, and cinnamon stick to the Instant Pot bowl and mix until combined.
- Close the lid to the Instant Pot and ensure the spout is set to “Sealing” before turning on high pressure for 6 minutes, followed by 10 minutes of natural release. Once the 10 minutes of natural release are complete, quick release any remaining pressure.
- Remove the cinnamon stick and discard. Stir applesauce, brown sugar, and blueberries into the oats until completely combined.
- Serve with extra almond milk, brown sugar, fresh blueberries, banana slices, or any other desired toppings (not included in nutrition info).
Tips & Tricks
Nutrition Information




Bacon Cheddar Egg White Muffins
Ingredients
- 24 fl oz egg whites
- 2 fl oz half and half
- 2 slices center cut bacon, chopped and cooked, (18 grams)
- 3/4 cup sharp cheddar cheese, grated, (84 grams)
- 3 tbsp green onions, chopped
- Salt and pepper to taste
Instructions
- Pre-heat oven to 400°. Spray a muffin tin with non-stick cooking oil and set aside.
- Divide bacon, green onions, and cheese evenly into 12 muffin tin molds on top of the bacon.
- Add about 1 tsp half and half to each muffin, then pour egg whites into muffin tin molds until they are about 3/4 full. Season with salt and pepper to taste.
- Bake at 400° for 20 minutes or until the tops of the egg muffins are set and cooked through.
Tips & Tricks
Nutrition Information




Korean Inspired Ground Beef Bowls
Ingredients
Korean Inspired Ground Beef
- 1 lb 93/7 ground beef
- 1 bunch green onions, chopped and divided, (100 grams)
- 1/4 cup low sodium soy sauce, (2 fl oz)
- 3 tbsp light or dark brown sugar, (45 grams)
- 1 tbsp fresh grated ginger, (15 grams)
- 3 cloves garlic, minced, (15 grams)
- 1/2 tbsp olive oil, (7 grams)
- 2 tsp red pepper powder/Gochugaru, (5 grams)
- 1 tsp sesame oil, (5 grams)
- 1/2 tsp red pepper flakes
- 1/4 tsp black pepper
Other Ingredients
- 4 cups broccoli florets, (370 grams)
- 1 pouch Ben's Original Ready Rice Long Grain White, (8.8 oz)
- 1 medium carrot, peeled into ribbons, (70 grams)
- Optional sauce: chipotle mayonnaise, (not included in nutrition info)
Instructions
- Prepare the beef. Whisk soy sauce, brown sugar, sesame oil, ginger, garlic, red pepper powder, and red pepper flakes together in a small bowl until well combined. Set aside.
- Heat olive oil over medium-high heat in a large skillet until hot and shimmering. Add ground beef in chunks and cook, breaking apart with a spatula into small pieces until cooked through and no red remains.
- Add sauce and 1/2 of the green onions. Stir to coat the ground beef and simmer for another 1-2 minutes to let the sauce thicken slightly. Remove from heat and serve.
- Prepare the sides and assemble. Place broccoli florets in a microwave safe dish and cover with a very damp paper towel. Microwave on high for 2 to 2 1/2 minutes or until broccoli is bright green and fork tender. Set aside.
- Prepare rice according to package instructions. Add to bottom of serving dish. Top with broccoli and beef. Add carrot ribbons and top with remaining green onions and any desired sauces, like chipotle mayonnaise.
Tips & Tricks
Nutrition Information




Tuscan White Bean & Spaghetti Squash Skillet
Ingredients
- 1 1/4 lb raw chicken breast
- 1 medium spaghetti squash, (500 grams flesh)
- 1 15.5 oz can cannelini beans, drained
- 4 cups kale, trimmed and roughly chopped, (270 grams)
- 2 oz sun dried tomatoes, sliced
- 1 1/4 cup light coconut milk
- 1 cup low sodium chicken broth
- 1/2 cup dry white wine (I like Sauvignon Blanc)
- 1/2 medium onion, chopped, (55 grams)
- 2 tbsp white whole wheat flour, (6 grams)
- 3 tbsp unsalted butter, (1 1/2 oz)
- 2 tsp olive oil, (0.33 oz)
- 4 cloves garlic, minced, (16 grams)
- 2 tsp Oh My Spice! Lemon Pepper Dill Seasoning
- 1/2 tsp ground mustard
- 1/4 tsp red pepper flakes
Instructions
- Optional (but recommended): Brine chicken breasts for 5-12 hours. Get recipe/instructions here.
- 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 1/2 tsp lemon pepper seasoning. Bake for 35-40 minutes until flesh flakes away easily with a fork.
- Heat remaining olive oil in a large skillet over medium-high heat. Pound chicken breasts to even thickness (about 1/2-3/4" thick), then season on both sides with salt, pepper, and 1/2 tsp lemon pepper seasoning. Add chicken breasts to skillet and brown on each side for 1-2 minutes, then set aside.
- Add butter to skillet until melted and hot, then add onion and garlic and sauté until tender. Stir in flour until it is absorbed, then gradually whisk in wine, chicken broth, and coconut milk.
- Add sun dried tomatoes and remaining spices to skillet. Stir well, then add cannelini beans to the skillet and stir to combine. Return chicken to skillet and spoon sauce over chicken. Lower heat to a simmer for 10-15 minutes until chicken is cooked through. Stir the kale in during the last 5-10 minutes of cooking, then remove from heat.
- Remove chicken from skillet and allow to rest for a few minutes before slicing. While the chicken rests, add spaghetti squash to skillet and stir until well combined and heated through.
- Divide into 5 servings and add sliced chicken on top. Top with parmesan cheese before serving, if desired.
Tips & Tricks
Nutrition Information




Roasted Butternut Squash and Kale Salad
Ingredients
- 1 lb raw chicken breast
- 8 cups kale, stems trimmed and chopped, (537 grams)
- 2 cups butternut squash, cubed, (325 grams)
- 1/2 cup 50% less sugar dried cranberries, (80 grams)
- 1/3 cup crumbled goat cheese, (37 grams)
- 1/3 cup Fresh Gourmet Honey Roasted Pecan Pieces, (37 grams)
- 1 tsp Flavor God Garlic Lover’s Seasoning
- 1 tbsp olive oil, divided
- Salt and pepper to taste
Honey Mustard Dressing
- 2 1/2 tbsp olive oil
- 2 tbsp Dijon mustard
- 2 tbsp honey
- 1 tbsp apple cider vinegar
- 1 tsp garlic powder
Instructions
- Pre-heat oven to 400 degrees. Add butternut squash to a foil-lined baking sheet, then drizzle with 1 tsp olive oil and 1/2 tsp Flavor God Seasoning. Toss until evenly coated, then bake for 20 minutes.
- Whisk together all vinaigrette ingredients and set aside.
- Gently massage kale with 1 tsp olive oil. Set aside.
- Season chicken with salt, pepper, and Flavor God seasoning on both sides.
- Heat a large skillet over medium high heat. Add remaining 1 tsp olive oil. Add chicken and sear for 3-5 minutes per side or until cooked through.
- Divide all ingredients except pecans evenly into 4 serving bowls and toss until evenly coated with dressing. Top with honey roasted pecans before serving.
Tips & Tricks
Nutrition Information



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