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!
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: 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
Peach Blueberry Baked Oatmeal
Servings: 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 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%)
Juicy Grilled Chicken Burgers
Servings: 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 homemade burger sauce, recipe follows
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%)
BURGER PATTY ONLY
BURGER WITH BUN & TOPPINGS
Cherry Berry Summer Chicken Salad
Servings: 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%)
Tuna Salad Meal Prep Box
Servings: 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.
- Click here or scan the barcode below 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%)
