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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of August 6th, 2018

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Author:

Erin

Published:

August 6, 2018

Updated:

January 21, 2021

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

Hey hey, meal preppers! This week I’ve got a few new recipes coming at you – chimichurri grilled chicken (which you may have seen hit the blog on Saturday), mixed berry oatmeal muffins (from yesterday), and my take on a chicken cobb salad.  Happy prepping!

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
  • Mixed Berry Oatmeal Muffins
  • Egg White Slices
  • Taco Ground Turkey with Sautéed Green Beans and Rice
  • Chicken Cobb Salad with Creamy Avocado Dressing
  • Chimichurri Grilled Chicken

The Meal Plan:

Day 1

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Chimichurri Grilled Chicken with Corn and Zucchini
  • Dinner: Chicken Cobb Salad with Creamy Avocado Dressing

Day 2

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Taco Ground Turkey with Sautéed Green Beans and Onions
  • Dinner: Chimichurri Grilled Chicken with Corn and Zucchini

Day 3

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Chicken Cobb Salad with Creamy Avocado Dressing
  • Dinner: Taco Ground Turkey with Sautéed Green Beans and Onions

Day 4

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Chimichurri Grilled Chicken with Corn and Zucchini
  • Dinner: Chicken Cobb Salad with Creamy Avocado Dressing

Day 5

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Taco Ground Turkey with Sautéed Green Beans and Onions
  • Dinner: Chimichurri Grilled Chicken with Corn and Zucchini

Day 6

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Chicken Cobb Salad with Creamy Avocado Dressing
  • Dinner: Taco Ground Turkey with Sautéed Green Beans and Onions

The Snack Ideas:

  • Flavored tuna packets with plantain chips
  • Cinnamon brown rice cakes with peanut butter
  • Deli turkey (nitrate and nitrite free)
  • Cherries, blackberries, and blueberries
  • Protein shakes
  • Hard boiled egg whites

The Containers:


Note: I used the 24 oz 6 Pack Fitness containers for the Taco Ground Turkey, but they are currently out of stock on Amazon.  I linked the 20 oz size here.

The Recipes:

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
Rate Pin Print
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

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

5 from 1 vote

Taco Ground Turkey with Sautéed Green Beans and Rice

Prep: 20 minutes mins
Cook: 20 minutes mins
Total: 40 minutes mins
Servings: 8 servings
Rate Pin Print
Servings: 8 servings

Ingredients

  • 2 lb extra lean ground turkey (99%)
  • 8 cups green beans
  • 1 cup Basmati brown rice
  • 1 cup no salt added chicken broth
  • 1/2 red onion, sliced
  • 1 packet Simply Organic Spicy Taco Seasoning
  • 1 1/2 tbsp olive oil
  • Optional: 1 tbsp ghee

Instructions

  • Cook rice according to package directions, but replace half of the water that is called for with chicken broth.  Divide evenly into 8 containers.
  • Heat a large skillet over medium-high heat.  Add ghee if desired, then red onion slices to begin to caramelize onions.  Add green beans and toss.
  • Continue to sauté, covered, until green onions are tender crisp.  Divide green beans evenly into 8 containers.
  • In same skillet, heat olive oil, then add ground turkey and taco seasoning.  Cook turkey, continuing to break apart with a wooden spoon.  Once cooked, divide evenly into 8 containers.

Nutrition Information

Calories: 286kcal (14%), Carbohydrates: 28g (9%), Protein: 29g (58%), Fat: 5g (8%), Cholesterol: 49mg (16%), Sodium: 267mg (12%), Potassium: 317mg (9%), Fiber: 5g (21%), Sugar: 5g (6%)

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

Note: I divided this recipe in half and used wild rice instead of brown rice this time around.

5 from 1 vote

Chicken Cobb Salad with Creamy Avocado Dressing

Prep: 20 minutes mins
Cook: 10 minutes mins
Total: 30 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb raw chicken breast
  • 3 hearts of romaine lettuce, chopped, (255 grams)
  • 5 strips uncured, no sugar added bacon
  • 2 medium Roma tomatoes, (200 grams)
  • 4 hard boiled egg whites, chopped
  • 1 tsp Flavor God Garlic Lover’s Seasoning

Creamy Avocado Dressing

  • 1 small avocado, skin and seed removed, (120 grams)
  • 1/4 cup light coconut milk
  • 1 tbsp Flavor God Ranch Seasoning
  • Juice of 1 lime

Instructions

  • Combine dressing ingredients in a food processor or blender.  Blend until smooth.  Set aside.
  • Season chicken with Flavor God Garlic Lover’s Seasoning and grill or pan fry about 5 minutes per side or until cooked through.  Allow chicken to rest for 5 minutes before slicing.
  • Cook bacon on a griddle or pan over medium-high heat until it reaches desired doneness.  Place on a paper towel lined plate and blot the grease from the bacon.  Allow to cool, then chop the bacon.
  • Arrange lettuce, tomatoes, hard boiled egg, chopped bacon, and sliced chicken on a serving dish or bowl.  Top with dressing before serving.

Nutrition Information

Calories: 283kcal (14%), Carbohydrates: 9g (3%), Protein: 34g (68%), Fat: 11g (17%), Cholesterol: 72mg (24%), Sodium: 568mg (25%), Potassium: 566mg (16%), Fiber: 5g (21%), Sugar: 2g (2%)

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 3 votes

Chimichurri Grilled Chicken

Prep: 10 minutes mins
Marinating Time: 1 hour hr
Cook: 10 minutes mins
Total: 20 minutes mins
Servings: 6 servings
Rate Pin Print
Servings: 6 servings

Ingredients

  • 1 1/2 lb raw chicken breast
  • 1/2 cup curly leaf parsley, packed
  • 1/2 cup cilantro, packed
  • 3 tbsp olive oil
  • 2 tbsp red wine vinegar
  • 3 cloves garlic
  • 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).
  • Pour 1/2 of the chimichurri over the chicken in an airtight container or resealable bag.  Marinate for at least 1 hr or overnight.
  • Brush hot grill pan or grill grates with olive oil.  Grill marinated chicken for about 5-8 minutes per side (depending on thickness) or until the chicken is cooked through.
  • Serve chicken with remaining chimichurri.

Nutrition Information

Calories: 194kcal (10%), Carbohydrates: 1g, Protein: 26g (52%), Fat: 8g (12%), Cholesterol: 66mg (22%), Sodium: 80mg (3%), Potassium: 334mg (10%)

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

I served the Grilled Chimichurri Chicken with grilled corn and zucchini.

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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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4.34 from 39 votes (39 ratings without comment)

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3 responses

  1. Latrice
    August 15, 2018

    Looks delicious

    Reply
  2. Sarah
    January 17, 2024

    5 stars
    A regular part of my salad rotation. The dressing is easy and tasty.

    Reply
    1. Erin
      January 23, 2024

      Thanks Sarah!

      Reply

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.

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