Free Weekly Meal Plans
Free Weekly Meal Plans
about
work with me
contact
  • Follow on Facebook
  • Follow on Instagram
  • Follow on TikTok
  • Follow on Pinterest
Peanut Butter and Fitness
    • All Recipes
      • Appetizers
      • Breakfast
      • Brunch
      • Desserts
      • Drinks
      • Main Dishes
      • Pasta
      • Salads
      • Sandwiches and Wraps
      • Sauces and Spreads
      • Side dishes
      • Snacks
      • Soups
      • Dairy Free
      • Gluten Free
      • High Protein
      • Low Carb
      • Vegetarian
      • Beef
      • Chicken
      • Pork
      • Turkey
      • Seafood
      • Air Fryer
      • Instant Pot
      • Slow Cooker
      • Grill
      • Stove Top
      • Oven
      • Sous Vide
      • Meal Prepable Recipes
      • No Heat Meals
      • Freezer Friendly
      • One Dish Meals
      • Easy Weeknight Dinners
      • Asian Inspired
      • Italian Inspired
      • Mediterranean
      • Southwestern
      • Fall
      • Spring
      • Summer
      • Winter
      • Christmas
      • Pumpkin
      • Thanksgiving
      • Easter
      • Halloween
      • Game Day
      • New Year’s Eve
      • Valentine’s Day
      • St. Patrick’s Day
    • Quest for the Best
  • Meal Prep
  • My Cookbooks
  • Product ReviewsI’ll be posting a series of my “Quest for the Best” health, fitness and meal prep products here, as well as any cool products I find along the way so you can get the goods too.  If you’re interested in seeing any particular product recommendations, comment below!
Search
Recipes Meal Prep

Meal Prep – Week of April 9th, 2018

Jump to Recipe Pin Recipe
Rate

Author:

Erin

Published:

April 9, 2018

Updated:

April 9, 2018

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

  • The Meal Plan
  •  The Snack Ideas
  • The Containers
  • The Recipes
  • Chocolate Covered Strawberry Oatmeal Muffins
  • Egg White Slices
  • Roasted Butternut Squash and Kale Salad with Candied Pecans
  • Chicken and Sausage Meatballs over Spaghetti Squash
  • Zucchini Turkey Burger Lettuce Wrap and Sweet Potato Fries

Ready or not, here comes Monday again!  I’ve got a busy week ahead, so meal prep is absolutely essential.  I find that if I don’t prep for these busy weeks, I end up eating whatever is convenient.  Unfortunately, the convenient stuff doesn’t leave me feeling like a million bucks and what would already be a crappy week turns into an ultra-crappy week.  Now, allow me to step down from my soap box ramblings and present you with this week’s menu!

The Meal Plan:

Day 1

  • Breakfast: Chocolate Covered Strawberry Oatmeal Muffin with egg white slice
  • Lunch: Zucchini Turkey Burger Lettuce Wrap with Sweet Potato Fries
  • Dinner: Chicken and Butternut Squash Kale Salad

Day 2

  • Breakfast: Chocolate Covered Strawberry Oatmeal Muffin with egg white slice
  • Lunch: Chicken and Sausage Meatballs over Spaghetti Squash
  • Dinner: Zucchini Turkey Burger Lettuce Wrap with Sweet Potato Fries

Day 3

  • Breakfast: Chocolate Covered Strawberry Oatmeal Muffin with egg white slice
  • Lunch: Chicken and Butternut Squash Kale Salad
  • Dinner: Chicken and Sausage Meatballs over Spaghetti Squash

Day 4

  • Breakfast: Chocolate Covered Strawberry Oatmeal Muffin with egg white slice
  • Lunch: Zucchini Turkey Burger Lettuce Wrap with Sweet Potato Fries
  • Dinner: Chicken and Butternut Squash Kale Salad

Day 5

  • Breakfast: Chocolate Covered Strawberry Oatmeal Muffin with egg white slice
  • Lunch: Chicken and Sausage Meatballs over Spaghetti Squash
  • Dinner: Zucchini Turkey Burger Lettuce Wrap with Sweet Potato Fries

Day 6

  • Breakfast: Chocolate Covered Strawberry Oatmeal Muffin with egg white slice
  • Lunch: Chicken and Butternut Squash Kale Salad
  • Dinner: Chicken and Sausage Meatballs over Spaghetti Squash

 The Snack Ideas:

  • Trail mix (No recipe for this, just make it how you like!)
  • Sea salt popcorn
  • Deli turkey
  • Blueberries and strawberries
  • Protein shakes
  • Hard boiled egg whites

The Containers:

The Recipes:

4.86 from 7 votes

Chocolate Covered Strawberry Oatmeal Muffins

Prep: 15 minutes mins
Cook: 30 minutes mins
Total: 45 minutes mins
Servings: 6 jumbo muffins
Rate Pin Print
Servings: 6 jumbo muffins

Ingredients

  • 2 cups rolled oats, (160 grams)
  • 2 scoops Optimum Nutrition Gold Standard Plant-Based Chocolate Protein Powder, (64 grams)
  • 1/2 cup Scharffen Berger Dark Chocolate (62% Cocao), cut into chunks, (70 grams)
  • 3 tbsp dutch cocoa powder, (17 grams)
  • 1 tsp instant espresso
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 1/2 cup strawberries, chopped, (220 grams)
  • 1 cup unsweetened applesauce, (244 grams)
  • 2/3 cup unsweetened vanilla almond milk, (5.33 fl oz)
  • 2 egg whites
  • 2 tbsp maple syrup, (1 fl oz)
  • 2 tbsp Skippy Natural Creamy Peanut Butter, melted, (32 grams)
  • 1 tsp vanilla extract
  • pinch salt

Instructions

  • Pre-heat oven to 350 degrees.  Arrange jumbo parchment muffin liners inside jumbo muffin tin. Set aside.
  • Mix all dry ingredients except chocolate chunks, then add wet ingredients and mix until combined. Fold in chocolate chunks. Scoop batter evenly into baking cups.
  • Bake for 35 minutes or until a toothpick inserted into the center of a muffin comes out mostly clean.

Tips & Tricks

Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Serving: 180grams, Calories: 272kcal (14%), Carbohydrates: 37g (12%), Protein: 15g (30%), Fat: 9g (14%), Sodium: 283mg (12%), Potassium: 154mg (4%), Fiber: 6g (25%), Sugar: 13g (14%)

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

4 from 6 votes

Roasted Butternut Squash and Kale Salad with Candied Pecans

Prep: 30 minutes mins
Cook: 20 minutes mins
Total: 50 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb raw chicken breast, thinly sliced
  • 8 cups chopped kale
  • 2 cups butternut squash, cubed
  • 1/3 cup 50% less sugar dried cranberries
  • 1 tsp Flavor God Garlic Lover’s Seasoning
  • Salt and pepper to taste
  • Optional: 1/3 cup reduced fat feta cheese

Candied Pecans

  • 1/3 cup pecan halves
  • 1 egg white
  • 2 tbsp light brown sugar

Honey Mustard Vinaigrette

  • 3 tbsp Dijon mustard
  • 3 tbsp apple cider vinegar
  • 1 1/2 tbsp olive oil
  • 1 tbsp honey
  • 1 tsp garlic powder

Instructions

  • Preheat oven to 300 degrees.  Line a baking sheet with SILPAT.
  • Add brown sugar to a plastic bag and set aside. Whisk egg white until frothy, then mix with pecan halves.  Add to plastic bag and toss to coat evenly.  Arrange in single layer on lined baking sheet and bake for 40 minutes, flipping halfway.
  • Whisk together all vinaigrette ingredients, then set aside in refrigerator.
  • Gently massage kale with a small amount of olive oil if desired.  Set aside.
  • Once candied pecans are done, increase heat in oven to 400 degrees.  Add butternut squash to a baking sheet and bake for 20 minutes.
  • Season chicken with salt, pepper, and Flavor God seasoning on both sides.
  • Heat a large skillet over medium high heat. Add coconut or olive oil if desired.  Add chicken and sear for 3-5 minutes per side or until cooked through.
  • Divide all ingredients evenly into 4 serving bowls.

Nutrition Information

Calories: 364kcal (18%), Carbohydrates: 35g (12%), Protein: 30g (60%), Fat: 14g (22%), Cholesterol: 66mg (22%), Sodium: 363mg (16%), Potassium: 752mg (21%), Fiber: 7g (29%), Sugar: 18g (20%)

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

No ratings yet

Chicken and Sausage Meatballs over Spaghetti Squash

Prep: 20 minutes mins
Cook: 40 minutes mins
Total: 1 hour hr
Servings: 5 servings
Rate Pin Print
Servings: 5 servings

Ingredients

  • 1 lb ground chicken breast
  • 1/2 lb Johnsonville ground mild Italian sausage
  • 1 large spaghetti squash, (about 4lbs raw / 5 cups cooked)
  • 10.7 oz butternut squash spirals, (304 grams)
  • 28 oz can crushed tomatoes
  • 1/2 cup light coconut milk
  • 1/2 cup onion, chopped
  • 1/4 cup Italian breadcrumbs
  • 2 egg whites
  • 3 cloves garlic, minced
  • 2 tsp Oh My Spice! Italian Seasoning
  • 1 tsp olive oil

Instructions

  • Pre-heat oven to 400 degrees.
  • Cut spaghetti squash in half lengthwise and scoop out seeds.  Rub with olive oil if desired and season with 1 tsp Italian seasoning.  Place on a baking sheet, cut side up, and bake for 35-40 minutes or until flesh flakes apart easily with a fork.
  • Add ground chicken, sausage, breadcrumbs, and egg whites to a bowl.  Mix with hands until combined, then form into 1 1/2″ meatballs.  Set aside.
  • Heat a large, oven-safe pan over medium-high heat.  Add olive oil until hot, then add onion and garlic.  Sauté until fragrant, then add crushed tomatoes, coconut milk, and 1 tsp Italian seasoning.
  • Add meatballs to sauce, cover meatballs in sauce, then bake at 400 degrees for 20-25 minutes or until cooked through.
  • Cook butternut squash noodles as desired – I steamed them in the microwave for about 4 minutes.  Layer spaghetti squash and butternut squash noodles in the bottom of 5 containers.  Top with meatballs and sauce.

Nutrition Information

Calories: 380kcal (19%), Carbohydrates: 32g (11%), Protein: 30g (60%), Fat: 15g (23%), Cholesterol: 96mg (32%), Sodium: 574mg (25%), Potassium: 375mg (11%), 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

5 from 9 votes

Zucchini Turkey Burger Lettuce Wrap and Sweet Potato Fries

Prep: 20 minutes mins
Cook: 20 minutes mins
Total: 40 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb 99% extra lean ground turkey
  • 8 large lettuce leaves
  • 3 small sweet potatoes, (500 grams)
  • 1 medium zucchini, grated and excess water squeezed out
  • 1 1/2 cups onion, divided, (1 cup sliced, 1/2 cup chopped)
  • 1/3 cup Stubbs Sweet Heat Barbecue Sauce
  • 1/4 cup Italian Breadcrumbs
  • 1 egg
  • 2 tsp Flavor God Spicy Everything Seasoning, divided
  • 1 tsp olive oil

Instructions

  • Pre-heat oven to 400 degrees.
  • Cut sweet potatoes into wedges or slices as desired.  Toss with olive oil and 1 tsp of Flavor God seasoning.  Arrange in a single layer on a baking sheet.  Bake for 10 minutes, flip and continue cooking for another 10-15 minutes.
  • Add ground turkey, grated zucchini, breadcrumbs, egg, 1/2 cup chopped onion, and remaining Flavor God seasoning to a large bowl.  Mix until combined, then form 4 patties.
  • Grill turkey burgers until cooked through, about 10-12 minutes (I grilled mine on a George Foreman for 11 minutes at 425 degrees).
  • Add sliced onions to a hot, non-stick pan. Toss and continue cooking down until onions are caramelized.  Add a couple tablespoons of water if needed to keep the onions moist toward the end of cooking.
  • Serve turkey burgers on lettuce leaves with caramelized onions and BBQ sauce.

Nutrition Information

Calories: 328kcal (16%), Carbohydrates: 42g (14%), Protein: 32g (64%), Fat: 4g (6%), Cholesterol: 102mg (34%), Sodium: 456mg (20%), Potassium: 613mg (18%), Fiber: 5g (21%), Sugar: 13g (14%)

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

SaveSave

SaveSave

  • Share
  • Email
  • Yummly

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.

Read More
4.86 from 7 votes (7 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

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.

Read more

MEAL PREP GUIDES

Get My Cookbooks!

Read More

Most Popular Recipes

  • Gochujang Glazed Air Fryer Salmon Bowls

    Gochujang Glazed Air Fryer Salmon Bowls

  • Strawberry Cheesecake Protein Shake

    Strawberry Cheesecake Protein Shake

  • Protein Overnight Oats 8 Ways

    Protein Overnight Oats 8 Ways

  • 3 Cheese Pizza Chicken Bake

    3 Cheese Pizza Chicken Bake

High Protein Recipes

  • High Protein Hamburger Helper

    High Protein Hamburger Helper

  • Chicken Tzatziki Bowls

    Chicken Tzatziki Bowls

  • Sheet Pan Honey Dijon Chicken

    Sheet Pan Honey Dijon Chicken

  • Air Fryer Sesame Orange Salmon

    Air Fryer Sesame Orange Salmon

LOOKING FOR MORE?

Check out my books!

For more full in-depth guides to meal prepping, check out my meal prep books! With over 30 recipes each, these are perfect for starting strong!

Get them here

As Seen On:

Get Meal Plans in Your Inbox!

Subscribe to my email list to receive the latest recipes & free weekly meal plans!

Browse by Category:

Meal Prep
Breakfast
Dinners
Chicken
Drinks
All Recipes
  • Follow on Facebook
  • Follow on Instagram
  • Follow on TikTok
  • Follow on Pinterest
Contact
Privacy Policy
Disclosure
Accessibility

© 2023 Peanut Butter & Fitness

Back to Top

Design by MRD | Theme by OC

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.