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Peanut Butter and Fitness

Healthy eating with a dollop of indulgence.

Meal Prep – Week of August 5th, 2019

Meal Prep, Weekly Meal Plans

Happy Monday, meal preppers! I hope you’re up and at ’em this morning, ready to take on the week. I did NOT feel like prepping yesterday, but I sucked it up and knocked it out in a couple hours. Now I don’t have to worry about food all week, so I’d say it was worth the Sunday evening investment! Here’s what’s on the menu this week:

The Meal Plan

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

The Snack Ideas

  • Smoked salmon and everything bagel pretzel crisps
  • Apples with peanut butter
  • Deli turkey (nitrate and nitrite free)
  • Blueberries and strawberries
  • Protein shakes
  • Hard boiled egg whites

The Containers

The Recipes

4.11 from 19 votes
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Blueberry Almond Baked Protein Oatmeal Muffins

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 7 jumbo muffins
Calories per serving 237 kcal

Ingredients

  • 2 cups rolled oats
  • 2 scoops Cellucor Whipped Vanilla whey protein
  • 1 cup applesauce
  • 1/4 cup maple syrup
  • 2 egg whites
  • 1 tsp almond extract
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp cinnamon
  • 1/2 cup unsweetened vanilla almond milk
  • 1 1/2 tbsp almond butter
  • 3 tbsp almond slivers
  • 1 cup blueberries

Instructions

  1. Pre-heat oven to 350 degrees.

  2. Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.

  3. Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.

  4. Add remaining wet ingredients and stir until just combined, then fold in blueberries.

  5. Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet.  Top with almond slivers.

  6. Bake at 350 degrees for 35 minutes or until the tops begin to get golden brown and do not collapse when touched (they will get firmer as they cool).

Recipe Notes

Try scooping with a 4-oz disher and baking with these jumbo silicone baking cups for best results.

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

Nutrition Facts
Blueberry Almond Baked Protein Oatmeal Muffins
Amount Per Serving
Calories 237 Calories from Fat 45
% Daily Value*
Fat 5g8%
Cholesterol 10mg3%
Sodium 84mg4%
Carbohydrates 35g12%
Fiber 5g21%
Sugar 13g14%
Protein 13g26%
* 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.
4.55 from 20 votes
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Instant-Pot Thai Peanut Chicken

Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Servings 5 servings
Calories per serving 390 kcal

Ingredients

  • 1 1/4 lb raw chicken breast
  • 1 medium red bell pepper, sliced (130 grams)
  • 4 cups HEB broccoli slaw (340 grams)
  • 1 cup Lundberg Organic Brown Jasmine Rice, cooked according to package directions (180 grams dry measure)
  • 1/3 cup green onions, chopped
  • 2 tbsp fresh cilantro, chopped
  • Optional: 1/4 cup crushed peanuts

Sauce

  • 1 cup light coconut milk (8 fl oz)
  • 1/3 cup PB2 powdered peanut butter (32 grams)
  • 3 cloves garlic, minced (12 grams)
  • 2 tbsp Skippy Natural Creamy Peanut Butter (32 grams)
  • 2 tbsp low sodium soy sauce (1 fl oz)
  • 1 tbsp rice vinegar (1/2 fl oz)
  • 1 tbsp Thai Kitchen red curry paste (15 grams)
  • 1 tbsp ginger paste (9 grams)
  • 1 lime, juiced

Instructions

  1. In a small bowl, whisk all sauce ingredients except PB2 and peanut butter (they will burn if you put them in before cooking).  Pour 1/2 of the sauce into the bottom of the Instant Pot.  Add chicken, then add remaining sauce.

  2. Set Instant Pot to high pressure for 12-14 minutes (do 14 mins for thicker pieces of chicken), followed by manual release.  Remove chicken, shred, and set aside. Pour the sauce into a bowl and whisk in PB2 and peanut butter.

  3. Set Instant Pot to sauté and add bell pepper and broccoli slaw. Sauté for 5 minutes or until pepper begins to soften slightly. Return sauce to the Instant Pot and mix.

  4. Return chicken to mixture and stir to coat. Add a little chicken stock if the sauce is too thick.

  5. Serve chicken mixture over a bed of rice and top with fresh cilantro, green onions, and peanuts (if desired).

Recipe Notes

Click here to log this meal in My Fitness Pal WITH RICE. Click here to log it WITHOUT RICE.

Nutrition Facts
Instant-Pot Thai Peanut Chicken
Amount Per Serving
Calories 390 Calories from Fat 81
% Daily Value*
Fat 9g14%
Cholesterol 66mg22%
Sodium 473mg21%
Potassium 451mg13%
Carbohydrates 41g14%
Fiber 4g17%
Sugar 6g7%
Protein 36g72%
* Percent Daily Values are based on a 2000 calorie diet.
WITH RICE
WITHOUT RICE
5 from 1 vote
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Basil Pesto Salmon with Sweet Potatoes and Asparagus

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4 servings
Calories per serving 285 kcal

Ingredients

  • 1.2 lb wild atlantic salmon, skin on (yields ~1lb without skin)
  • 1 bunch asparagus, trimmed (200 grams)
  • 1 large sweet potatoes, cubed (300 grams)
  • 1/4 cup HEB Basil Pesto (50 grams)
  • 1 tsp olive oil
  • 1 tsp Flavor God Garlic Lover’s Seasoning
  • Salt and pepper to taste

Instructions

  1. Pre-heat oven to 400 degrees. Line a large baking sheet with foil.

  2. Toss sweet potatoes in olive oil and arrange in a single layer on lined baking sheet. Season with 1/2 tsp Flavor God Garlic Lover's Seasoning. Bake for 20 minutes or until desired tenderness is reached.

  3. As sweet potatoes bake, line a second baking sheet with foil and arrange 4 salmon filets on sheet, skin down. Season with remaining Flavor God Garlic Lover's Seasoning. Bake for 12 minutes or until salmon flakes easily with a fork.

  4. Add asparagus to a microwave safe glass dish (I like using a rectangular Pyrex dish). Cover with a very damp paper towel and microwave for 2 to 2 1/2 minutes or until asparagus is bright green and tender crisp. Immediately remove to an ice bath to stop the cooking, then pat dry and chop into large pieces.

  5. Serve salmon, sweet potatoes, and asparagus with 1 tbsp pesto per serving.

Nutrition Facts
Basil Pesto Salmon with Sweet Potatoes and Asparagus
Amount Per Serving
Calories 285 Calories from Fat 108
% Daily Value*
Fat 12g18%
Cholesterol 64mg21%
Sodium 150mg7%
Potassium 910mg26%
Carbohydrates 18g6%
Fiber 4g17%
Sugar 4g4%
Protein 25g50%
* Percent Daily Values are based on a 2000 calorie diet.
5 from 1 vote
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Grilled Chicken with Olive Garden Salad

Prep Time 15 minutes
Total Time 15 minutes
Servings 4 servings
Calories per serving 262 kcal

Ingredients

  • 1 lb raw chicken breast thinly sliced
  • 6 cups romaine lettuce sliced
  • 1/2 cup red onion sliced
  • 1/2 cup black olives drained
  • 1/2 cup Olive Garden croutons
  • 1/4 cup shredded Parmesan cheese
  • 1/4 cup Light Olive Garden Italian salad dressing
  • 2 Roma tomatoes chopped
  • 9 Pepperoncini peppers sliced
  • 1 tsp olive oil

Instructions

  1. Heat a pan over medium-high heat.  Add olive oil until hot, then add chicken breast and cook 3-5 minutes per side or until cooked through.  Set aside.

  2. Layer salad ingredients in serving dishes, setting aside croutons, cheese, and dressing until ready to serve.  Top with cooked, sliced chicken.

Nutrition Facts
Grilled Chicken with Olive Garden Salad
Amount Per Serving
Calories 262 Calories from Fat 72
% Daily Value*
Fat 8g12%
Cholesterol 72mg24%
Sodium 560mg24%
Potassium 491mg14%
Carbohydrates 15g5%
Fiber 3g13%
Sugar 2g2%
Protein 31g62%
* Percent Daily Values are based on a 2000 calorie diet.

Reader Interactions

  1. Amanda says

    5 stars
    I love your website and how easy you make everything!! I was following FDL but wasn’t a fan of their ingredients either so I stumbled upon your site & I’m blown away!

    Thank you!

    Reply

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