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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of August 6th, 2023

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Author:

Erin

Published:

August 6, 2023

Updated:

August 6, 2023

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

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Happy Sunday, meal preppers! This week I’m coming at ya with another summery meal prep featuring plenty of fruit and veggies of the season, plus a yummy new grilled chicken burger recipe. Yum!

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
  • Peach Blueberry Baked Oatmeal
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Juicy Grilled Chicken Burgers
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Cherry Berry Summer Chicken Salad
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Tuna Salad Meal Prep Box
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?

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.

Peach Blueberry Baked Oatmeal
Juicy Grilled Chicken Burgers
Cherry & Berry Summer Chicken Salad
Tuna Salad Bento Box

The Meal Plan

Day 1

  • Breakfast: Peach Blueberry Baked Oatmeal
  • Lunch: Tuna Salad Bento Box
  • Dinner: Cherry & Berry Summer Chicken Salad

Day 2

  • Breakfast: Peach Blueberry Baked Oatmeal
  • Lunch: Juicy Grilled Chicken Burgers with Corn on the Cob
  • Dinner: Tuna Salad Bento Box

Day 3

  • Breakfast: Peach Blueberry Baked Oatmeal
  • Lunch: Cherry & Berry Summer Chicken Salad
  • Dinner: Juicy Grilled Chicken Burgers with Corn on the Cob

Day 4

  • Breakfast: Peach Blueberry Baked Oatmeal
  • Lunch: Tuna Salad Bento Box
  • Dinner: Cherry & Berry Summer Chicken Salad

Day 5

  • Breakfast: Peach Blueberry Baked Oatmeal
  • Lunch: Juicy Grilled Chicken Burgers with Corn on the Cob
  • Dinner: Tuna Salad Bento Box

Day 6

  • Breakfast: Peach Blueberry Baked Oatmeal
  • Lunch: Cherry & Berry Summer Chicken Salad
  • Dinner: Juicy Grilled Chicken Burgers with Corn on the Cob

The Snack Ideas

  • Protein energy balls
  • Cottage cheese with jam
  • Apples with peanut butter
  • Greek yogurt parfait
  • 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

5 from 6 votes

Peach Blueberry Baked Oatmeal

Prep: 15 minutes mins
Cook: 35 minutes mins
Total: 45 minutes mins
Servings: 6 servings
Rate Pin Print
Summer breakfasts just got better with this Peach Blueberry Baked Oatmeal! Blueberries & peaches are baked into a higher protein oatmeal.
Servings: 6 servings

Ingredients

  • 2 cups rolled oats, (192 grams)
  • 2 scoops Optimum Nutrition Vanilla Plant Based Protein Powder, (76 grams)
  • 1/2 tsp baking powder, (2 grams)
  • 1/2 tsp cinnamon
  • 1/4 tsp salt
  • 1 cup unsweetened vanilla almond milk, (8 fl oz)
  • 2/3 cup unsweetened applesauce, (163 grams)
  • 1 cup peaches, skin removed and chopped, (165 grams)
  • 2/3 cup blueberries, (100 grams)
  • 3 tbsp pure maple syrup, (1.5 fl oz)
  • 2 tbsp Skippy Natural Peanut Butter, (32 grams)
  • 1 large egg
  • 1 large egg white
  • 1 tsp vanilla extract
  • Optional: additional sliced peaches for topping

Blueberry Syrup (Optional – Not included in nutrition info)

  • 1/2 cup blueberries, (75 grams)
  • 2 tbsp maple syrup, (1 fl oz)
  • 1 tbsp fresh squeezed lemon juice, (0.5 fl oz)

Instructions

  • Pre-heat oven to 350 degrees.  Grease a 8×11" baking dish with coconut oil and set aside.
  • Combine all dry ingredients, then add wet ingredients and mix until just combined.  Pour into prepared casserole dish and spread evenly. If desired, add peach slices on top.
  • Bake at 350 degrees for 40-45 minutes or until a toothpick inserted into the center comes out clean.
  • As oatmeal bakes, make blueberry syrup if desired.  Add blueberries, maple syrup, and lemon juice to a small pan and bring to a boil over medium heat, then lower heat to a simmer for about 10 minutes until blueberries can be mashed easily with the back of a spoon.  Set aside to cool.
  • Allow to cool, then cut into 6 pieces for serving.

Tips & Tricks

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

Nutrition Information

Serving: 170grams, Calories: 282kcal (14%), Carbohydrates: 40g (13%), Protein: 16g (32%), Fat: 7g (11%), Cholesterol: 31mg (10%), Sodium: 192mg (8%), Fiber: 6g (25%), Sugar: 13g (14%)

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

Juicy Grilled Chicken Burgers

Prep: 30 minutes mins
Cook: 10 minutes mins
Total: 40 minutes mins
Servings: 4 burgers
Rate Pin Print
This ultimate juicy grilled chicken burger recipe will make you forget any pre-conceived notions about chicken burgers being dry and boring!
Servings: 4 burgers

Ingredients

Chicken Burgers

  • 1 lb 90/10 ground chicken
  • 1/2 cup Cabot Classic Cut Shredded Cheddar Cheese, (56 grams)
  • 1/4 cup finely diced onion, (40 grams)
  • 3 cloves garlic, minced, (12 grams)
  • 1 1/2 tbsp fresh thyme, chopped
  • 1 1/2 tbsp Grey Poupon Country Dijon Mustard, (23 grams)
  • 1 tbsp lemon zest
  • 1 tsp smoked paprika
  • 1/2 tsp salt
  • 1/2 tsp black pepper

Toppings

  • 4 Wegmans Brioche Rolls, (296 grams)
  • 4 slices Wegmans Thin Sliced Colby Jack Cheese, (92 grams)
  • 4 leaves green leaf lettuce, washed and trimmed, (80 grams)
  • 1 medium tomato, sliced, (120 grams)
  • 4 slices red onion, (56 grams)
  • 1/2 cup Ultimate Homemade Burger Sauce, (4 fl oz)

Instructions

  • Add all burger ingredients to a bowl and mix with hands just until ingredients are incorporated evenly into the chicken. Form 4 burger patties and place on a parchment lined baking sheet, then refrigerate for 20-30 minutes.
  • Place a cleaned grill topper on top of the grill grates, then pre-heat grill to about 430°F.
  • Once grill is pre-heated, bunch up a paper towel with a pair of grill tongs; dip it in a bowl of vegetable oil (you need the higher smoke point of vegetable oil as opposed to olive oil); and then run it over the hot, clean grates or grill topper to create a nonstick surface. 
  • Once the burger patties have rested in the refrigerator, flip them onto the oiled grill topper. Grill 6 minutes on one side, then flip and grill for an additional 4-5 minutes or until cooked through.
  • Top burgers with cheese during last 1 to 2 minutes of cooking to melt cheese. Serve with lettuce, tomato, red onion, and burger sauce on a brioche bun.

Tips & Tricks

  • The burger mixture will be very sticky, so don’t skip refrigerating the patties before grilling. Be sure to check out all my tips in the post for how to make amazing chicken burgers!
  • Click here or scan the right barcode below to log a full burger and toppings in My Fitness Pal. Click here or scan the left barcode below to log just the burger patty in My Fitness Pal.

Nutrition Information

Serving: 1burger, Calories: 600kcal (30%), Carbohydrates: 47g (16%), Protein: 36g (72%), Fat: 30g (46%), Cholesterol: 163mg (54%), Sodium: 1177mg (51%), Potassium: 765mg (22%), Fiber: 1g (4%), Sugar: 8g (9%)

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

BURGER PATTY ONLY

BURGER WITH BUN & TOPPINGS

No ratings yet

Cherry Berry Summer Chicken Salad

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

Ingredients

Salad Ingredients

  • 10 cups spring mix, (425 grams)
  • 1 1/2 cups cherries, pitted and halved, (206 grams)
  • 1 cup blueberries, (73 grams)
  • 1/2 cup Wegmans Pomegranate Blueberry Vinaigrette, (4 fl oz)
  • 1/2 cup mild goat cheese, crumbled, (56 grams)
  • 1/3 cup red onion, sliced, (48 grams)
  • 1/2 cup Salad Pizazz! Honey Roasted Sliced Almonds, (56 grams)

Juicy Grilled or Air Fryer Chicken

  • 1 lb raw chicken breast
  • 3 tbsp homemade brine mix
  • 1 tbsp olive oil
  • 1 tsp Oh My Spice! Lemon Pepper Dill Seasoning
  • 1/2 tsp chili powder
  • salt and pepper to taste

Instructions

Juicy Grilled or Air Fryer Chicken

  • 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 tbsp 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.

Assemble

  • Divide spring mix, cherries, blueberries, chicken, goat cheese, and red onions into 4 serving dishes. Top with vinaigrette and honey roasted almonds before serving.

Tips & Tricks

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

Nutrition Information

Calories: 449kcal (22%), Carbohydrates: 26g (9%), Protein: 33g (66%), Fat: 25g (38%), Cholesterol: 95mg (32%), Sodium: 377mg (16%), Potassium: 547mg (16%), Fiber: 6g (25%), Sugar: 15g (17%)

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

Tuna Salad Meal Prep Box

Prep: 15 minutes mins
Total: 15 minutes mins
Servings: 5 servings (212 g tuna salad per serving)
Rate Pin Print
This classic sandwich staple is lightened up and served bento style with pita or crackers and grapes. A great no heat lunch option!
Servings: 5 servings (212 g tuna salad per serving)

Ingredients

Tuna Salad

  • 15 oz chunk white albacore tuna, drained
  • 11 oz chunk light tuna, drained
  • 0.625 cups Duke's Light Mayonnaise, (1/2 cup plus 2 tbsp)
  • 1/4 cup celery, chopped, (35 grams)
  • 1/4 cup red onion, chopped, (35 grams)
  • 2 tbsp sweet relish, (1 oz)
  • 1 tbsp Dijon mustard, (0.5 oz)
  • 1 tsp lemon zest
  • 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
  • 1/2 tsp salt

Instructions

  • Add all tuna salad ingredients to a bowl and mix until well combined. Serve with crackers and grapes, if desired.

Tips & Tricks

  • The tuna salad recipe yields about 4 cups or 1060 grams total.
  • Scan the barcode below or search for “Peanut Butter and Fitness Tuna Salad2” to log this food in My Fitness Pal.

Nutrition Information

Serving: 212grams, Calories: 264kcal (13%), Carbohydrates: 4g (1%), Protein: 35g (70%), Fat: 12g (18%), Cholesterol: 66mg (22%), Sodium: 790mg (34%), Potassium: 29mg (1%), 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
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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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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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