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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of August 20th, 2023

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Author:

Erin

Published:

August 20, 2023

Updated:

December 28, 2023

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

Happy Sunday, meal preppers! Summer is still doing its summer thang out there, so I’ve got another warm weather meal plan for you this week. I have a few favorites on the menu and a new kid in town that’s super delicious.

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
  • Mixed Berry Oatmeal Muffins
  • Salmon Sushi Bowl
  • Juicy Air Fryer (or Grilled) Chicken
  • Chimichurri Sauce
  • Ground Turkey Taco Salad

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!

If you’re new to meal prepping or want to learn more about how I meal prep, go check out my Meal Prep 101 page for more my meal planning tips and strategies.

Here’s a quick peek at 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), but the big teal buttons will take you to the recipe embedded in this post.

The Meal Plan

Day 1

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Salmon Sushi Bowl
  • Dinner: Chimichurri Grilled Chicken with Corn and Asparagus

Day 2

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Salmon Sushi Bowl
  • Dinner: Turkey Taco Salad

Day 3

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Salmon Sushi Bowl
  • Dinner: Chimichurri Grilled Chicken with Corn and Asparagus

Day 4

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Salmon Sushi Bowl
  • Dinner: Turkey Taco Salad

Day 5

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Chimichurri Grilled Chicken with Corn and Asparagus
  • Dinner: Turkey Taco Salad

Day 6

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Chimichurri Grilled Chicken with Corn and Asparagus
  • Dinner: Turkey Taco 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

Mixed Berry Oatmeal Muffins
4.34 from 39 votes

Mixed Berry Oatmeal Muffins

Prep: 10 minutes mins
Cook: 35 minutes mins
Total: 45 minutes mins
Servings: 7 jumbo muffins
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Servings: 7 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%)

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 1 vote

Salmon Sushi Bowl

Prep: 20 minutes mins
Marinade Time: 30 minutes mins
Cook: 10 minutes mins
Total: 1 hour hr
Servings: 4 servings
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A delectable salmon sushi bowl recipe with pan-seared salmon, mango, avocado, and flavorful toppings. Elevate your sushi cravings today!
Servings: 4 servings

Ingredients

  • 1 lb salmon, cut into 3/4" chunks
  • 1 7.4 oz cup Nishiki Medium Grain Rice, heated according to package directions
  • 1 medium avocado, sliced, (150 grams)
  • 2 tbsp sriracha mayo, (1 fl oz)
  • 1 1/2 tbsp eel sauce / unagi sushi sauce, (0.75 fl oz)
  • Furikake rice seasoning to taste

Salmon Marinade

  • 1/4 cup low sodium soy sauce, (2 fl oz)
  • 3 tbsp mirin, (1.5 fl oz)
  • 1 tbsp light brown sugar, (12 grams)
  • 1 tbsp fresh grated ginger, (15 grams)
  • 2 tsp sesame oil, (9 grams)
  • 1/2 tsp wasabi paste

Quick Mango and Cucumber Salad

  • 1 medium mango, peeled and diced, (260 grams)
  • 2 mini cucumbers, thinly sliced, (130 grams)
  • 1 lime, juiced
  • 1 tbsp mirin, (0.5 fl oz)
  • 1/2 tsp salt

Instructions

  • Marinate salmon. In a medium bowl, whisk salmon marinade ingredients until well combined. Add salmon chunks and gently toss to coat and cover salmon in marinade. Cover and refrigerate for 30 minutes to 2 hours.
  • Make mango and cucumber salad. In a small to medium bowl, toss diced mango and sliced cucumbers in lime juice, mirin, and salt. Cover and set aside in the refrigerator.
  • Cook salmon. Heat a shallow but large skillet over medium-high heat. Once the pan is hot, add salmon chunks in a single layer (you may need to do this in more than one batch to avoid overcrowding), allowing any excess marinade to drip in the bowl before adding to the skillet. Cook on one side for about 2 minutes, then carefully flip and cook the other side for 2-3 minutes or until you can no longer see a strip of raw salmon at the center. Remove salmon to a plate.
  • Once salmon is removed from the skillet, add any remaining marinade to the hot skillet and bring to a boil. Lower heat to a medium and stir continuously until the marinade has reduced by about half. Pour over the salmon and set aside.
  • Assemble the bowls. In 4 serving bowls, layer the rice, salmon, mango cucumber salad, and avocado. Top with sriracha mayo, eel sauce, furikake seasoning, and any additional desired toppings like fried onions or green onions.

Tips & Tricks

Click here or scan the barcode below to log this food in My Fitness Pal.
Click here for tips to meal prep this recipe!

Nutrition Information

Calories: 565kcal (28%), Carbohydrates: 51g (17%), Protein: 27g (54%), Fat: 27g (42%), Cholesterol: 65mg (22%), Sodium: 977mg (42%), Potassium: 762mg (22%), Fiber: 4g (17%), Sugar: 23g (26%)

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
4.58 from 14 votes

Juicy Air Fryer (or Grilled) Chicken

Prep: 10 minutes mins
Cook: 12 minutes mins
Total: 22 minutes mins
Servings: 4 servings
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Servings: 4 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%)

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 1 vote

Chimichurri Sauce

Prep: 10 minutes mins
Total: 10 minutes mins
Servings: 7 servings (2/3 cup)
Rate Pin Print
Servings: 7 servings (2/3 cup)

Ingredients

  • 1/2 cup parsley, packed, (20 grams / approx. 1 bunch, stems removed)
  • 1/2 cup cilantro, packed, (15 grams / approx. 1 bunch, stems removed)
  • 3 tbsp olive oil, (1 1/2 oz)
  • 2 tbsp red wine vinegar, (1 oz)
  • 3 cloves garlic, chopped, (12 grams)
  • 1 tsp red pepper flakes, generous
  • 1/2 tsp salt, generous
  • 1/2 tsp black pepper, generous
  • 1/2 tsp Mexican oregano, generous

Instructions

  • Add parsley, cilantro, garlic, and spices to a food processor and blend until herbs are chopped into about 1/8-1/4" pieces (or desired size).
  • Remove to a bowl and stir in olive oil and vinegar.

Tips & Tricks

  • For best results, check out my tips in the “Method” section above.
  • The flavors are best after the sauce has sat in the refrigerator overnight.
  • Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Serving: 1.5tbsp, Calories: 56kcal (3%), Carbohydrates: 1g, Fat: 6g (9%), Sodium: 181mg (8%), Potassium: 38mg (1%)

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
4.38 from 8 votes

Ground Turkey Taco Salad

Prep: 15 minutes mins
Cook: 10 minutes mins
Total: 25 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb 99% extra lean ground turkey
  • 1/2 cup Frontera New Mexico Taco Skillet Sauce, (120 grams)
  • 8 cups romaine lettuce, chopped, (260 grams)
  • 1 cup cherry tomatoes, halved, (120 grams)
  • 1 cup low sodium black beans, drained and rinsed, (260 grams)
  • 1 cup frozen corn kernels, thawed, (120 grams)
  • 1 tsp olive oil

Recommended Toppings (Not Included in Nutrition Info)

  • salsa (I like avocado salsa)
  • guacamole
  • tortilla strips (find them in the salad toppings aisle)
  • plain Greek yogurt or sour cream

Instructions

  • Layer lettuce, cherry tomatoes, black beans, and corn in 4 serving dishes.
  • Heat a large skillet over medium-high heat, then add about 1 tsp of olive oil. Add ground turkey and break apart with a wooden spatula until nearly cooked through, then add skillet sauce and finish cooking.
  • Serve over veggies, then add desired toppings before serving.

Tips & Tricks

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

Nutrition Information

Calories: 256kcal (13%), Carbohydrates: 23g (8%), Protein: 31g (62%), Fat: 3g (5%), Cholesterol: 55mg (18%), Sodium: 342mg (15%), Potassium: 487mg (14%), Fiber: 4g (17%), Sugar: 6g (7%)

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
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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.

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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.

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