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Peanut Butter and Fitness

Healthy eating with a dollop of indulgence.

Meal Prep – Week of August 10th, 2020

Meal Prep, Weekly Meal Plans

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Happy SUNDAY, meal preppers! Wait a minute…a new meal prep post on a Sunday? Yep, I’m changing things up a little bit this week. Mostly because tomorrow is National S’mores Day and I want to share s’mores recipes over on IG instead of my usual meal prep Monday content. So, here ya go! Maybe my Sunday preppers will enjoy this enough that I’ll keep it going…

Here’s what’s on this week’s menu:

The Meal Plan

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

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

4.25 from 24 votes
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Mixed Berry Oatmeal Muffins

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 7 jumbo muffins
Calories per serving 209 kcal

Ingredients

  • 2 cups rolled oats (192 grams)
  • 2 scoops ON Gold Standard Plant Based Protein Powder (72 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

  1. Pre-heat oven to 350 degrees.  Arrange 7 jumbo silicone baking cups on a baking sheet.

  2. Mix all dry ingredients, then add wet ingredients and mix until combined.  Divide evenly into 7 baking cups.

  3. Bake for 35 minutes or until tops of muffins begin to brown slightly.  Allow to cool slightly before removing from silicone cups and serving.

Recipe Notes

  • 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 Facts
Mixed Berry Oatmeal Muffins
Amount Per Serving
Calories 209 Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 116mg5%
Potassium 125mg4%
Carbohydrates 32g11%
Fiber 5g21%
Sugar 12g13%
Protein 12g24%
* Percent Daily Values are based on a 2000 calorie diet.
4.25 from 4 votes
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Egg White Slices

Cook Time 10 minutes
Total Time 10 minutes
Servings 6 servings
Calories per serving 48 kcal

Ingredients

  • 3 cups egg whites

Instructions

  1. Pour egg whites into a cold, medium-sized, shallow pan and cover with a lid.

  2. 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.

  3. Remove from pan and slice into 6 pieces.

Recipe Notes

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

Nutrition Facts
Egg White Slices
Amount Per Serving
Calories 48
% Daily Value*
Sodium 181mg8%
Carbohydrates 1g0%
Protein 11g22%
* Percent Daily Values are based on a 2000 calorie diet.
0 from 0 votes
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Melon Bacon Burrata Salad

Servings 4 servings
Calories per serving 368 kcal

Ingredients

  • 1 lb chicken breast, raw
  • 6 slices Oscar Meyer Center Cut Bacon, pan-fried and drippings retained, chopped (39 grams)
  • 8 cups baby spinach (265 grams)
  • 2 cups canteloupe, balled (350 grams)
  • 4 oz burrata cheese
  • 1/3 cup pecans (40 grams)

Warm Bacon Vinaigrette

  • 1/4 cup shallot, finely diced (40 grams)
  • 3 tbsp apple cider vinegar
  • 2 tbsp maple syrup
  • 2 tbsp dijon mustard
  • 1 1/2 tbsp bacon drippings (22 grams)

Instructions

  1. Pan fry bacon according to package directions. Once the bacon has cooked, remove the pan from heat and add shallots to sauté until softened and fragrant. Add remaining dressing ingredients and whisk until smooth. Set aside with dressing in pan to stay warm.

  2. Cook chicken breast as desired. I prefer to brine mine and air fry. Get the directions here.

  3. Assemble salad with baby spinach, canteloupe, chicken, bacon, burrata cheese, pecans, and warm bacon dressing.

Nutrition Facts
Melon Bacon Burrata Salad
Amount Per Serving
Calories 368 Calories from Fat 153
% Daily Value*
Fat 17g26%
Cholesterol 16mg5%
Sodium 470mg20%
Potassium 731mg21%
Carbohydrates 17g6%
Fiber 4g17%
Sugar 14g16%
Protein 36g72%
* Percent Daily Values are based on a 2000 calorie diet.
4.56 from 9 votes
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Red Thai Curry

Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4 servings
Calories per serving 391 kcal

Ingredients

  • 1 lb chicken breast, thinly sliced
  • 2 large carrots, sliced (150 grams)
  • 1 medium zucchini, sliced (120 grams)
  • 1/2 red bell pepper, sliced (90 grams)
  • 1/2 medium onion, chopped (50 grams)
  • 1 cup coconut milk (add more for a saucier curry)
  • 1/2 cup low sodium chicken broth (4 oz)
  • 3 tbsp Thai red curry paste (1.5 oz)
  • 1/2 tbsp fish sauce (0.25 oz)
  • 1/2 tbsp olive oil (0.25 oz)
  • 1/2 tbsp coconut sugar (6 grams)
  • 1/2 tbsp arrowroot flour (4.5 grams)
  • 1/4 cup Thai basil leaves, chopped
  • 2/3 cup Lundberg Organics Brown Jasmine Rice (120 grams)

Instructions

  1. Cook rice according to package directions.
  2. Heat olive oil in a large skillet or pot with flat sides over medium-high heat. Add onion and sauté until fragrant and tender. Add red curry and mix to coat onions.
  3. Add sliced chicken breast and mix, then add carrot slices. Sauté for 3-4 minutes or until chicken is partly cooked through, then add ¾ cup coconut milk and chicken broth. Bring to a boil.
  4. While mixture is coming to a boil, whisk the remaining ¼ cup coconut milk with arrowroot flour. Pour into the skillet and mix well. Lower heat to a simmer for 5 minutes.
  5. Add zucchini, pepper, fish sauce, coconut sugar and basil leaves. Simmer for another 5 minutes and remove from heat. The residual heat will continue to soften the vegetables before serving over rice.

Recipe Notes

  • Click here or scan the barcode below to log this food WITH RICE in My Fitness Pal.
  • Click here to log this food WITHOUT RICE in My Fitness Pal.
Nutrition Facts
Red Thai Curry
Amount Per Serving
Calories 391 Calories from Fat 126
% Daily Value*
Fat 14g22%
Cholesterol 65mg22%
Sodium 584mg25%
Potassium 318mg9%
Carbohydrates 37g12%
Fiber 4g17%
Sugar 7g8%
Protein 32g64%
* Percent Daily Values are based on a 2000 calorie diet.
5 from 1 vote
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Ground Turkey Burrito Bowl

Prep Time 20 minutes
Cook Time 8 minutes
Total Time 28 minutes
Servings 4 servings
Calories per serving 308 kcal

Ingredients

  • 1 lb 99% lean ground turkey
  • 2 10 oz bags frozen cauliflower rice
  • 1 cup cherry tomatoes, halved (183 grams)
  • 1 cup low sodium black beans, rinsed and drained (130 grams)
  • 2/3 cup frozen corn kernels (342 grams)
  • 1/2 cup avocado salsa
  • 1/2 cup Frontera Ground Beef Taco Skillet Sauce (120 grams)
  • 1 tsp olive oil
  • 1/2 tsp Oh My Spice! Fajita Seasoning

Instructions

  1. Heat olive oil in a large skillet over medium high heat. Add ground turkey and season with Oh My Spice! seasoning. Continuously break apart ground turkey using a wooden spatula until turkey is mostly cooked through, then add Frontera skillet sauce.

  2. Toss turkey in sauce until evenly coated and continue cooking until turkey is opaque and cooked through. Set aside to cool.

  3. Cook cauliflower rice according to package directions, then divide into 4 serving bowls or meal prep dishes. Divide black beans, cherry tomatoes, and corn between serving bowls. Before serving, top with avocado salsa.

Nutrition Facts
Ground Turkey Burrito Bowl
Amount Per Serving
Calories 308 Calories from Fat 45
% Daily Value*
Fat 5g8%
Cholesterol 55mg18%
Sodium 654mg28%
Potassium 582mg17%
Carbohydrates 33g11%
Fiber 6g25%
Sugar 11g12%
Protein 34g68%
* Percent Daily Values are based on a 2000 calorie diet.

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