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.
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
Servings: jumbo muffins
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
- 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%)
Salmon Sushi Bowl
Servings: 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
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%)
Juicy Air Fryer (or Grilled) Chicken
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 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.
- Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through (sometimes I up the temp to 390 degrees after flipping the chicken for crispier edges). Set aside to cool for about 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 barely reaches 165° in the thickest part of the chicken. Allow chicken to rest for 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%)
Chimichurri Sauce
Servings: servings (2/3 cup)
Ingredients
- 1/2 cup curly leaf parsley, packed, (30 grams)
- 1/2 cup cilantro, packed, (10 grams)
- 3 tbsp olive oil, (1 1/2 oz)
- 2 tbsp red wine vinegar, (1 oz)
- 3 cloves garlic, (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
- Place all ingredients except chicken in a a food processor and blend until leaves are chopped into about 1/8″ pieces (or desired size).
Tips & Tricks
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%)
Ground Turkey Taco Salad
Servings: 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%)
