Happy Monday, meal preppers! This week’s meal prep is super simple because the holiday season is here and…well, life is BUSY! How about you? Are you still meal prepping your way to the holidays? Even though things are moving a million miles an hour right now, I know that investing a couple hours on a Sunday or Monday to prep my food for the week will save me so much more time and stress on weeknights. Plus I know that having healthy, ready-to-eat food on hand will keep me feeling good even as I enjoy all the holiday treats (hiiiii, cookies, I love you!).
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!
Here’s a quick peek at some of this week’s recipes. Just click the button to jump straight to the one you want!
Who else loves the sight of a freshly meal prepped fridge?! <3
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with fresh fruit
- Lunch: Turkey Taco Salad
- Dinner: One-Pot Game Day Chili
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with fresh fruit
- Lunch: Grilled Chicken with Butternut Squash Mash and Sautéed Kale
- Dinner: Turkey Taco Salad
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with fresh fruit
- Lunch: One-Pot Game Day Chili
- Dinner: Grilled Chicken with Butternut Squash Mash and Sautéed Kale
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with fresh fruit
- Lunch: Turkey Taco Salad
- Dinner: One-Pot Game Day Chili
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with fresh fruit
- Lunch: Grilled Chicken with Butternut Squash Mash and Sautéed Kale
- Dinner: Turkey Taco Salad
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with fresh fruit
- Lunch: One-Pot Game Day Chili
- Dinner: Grilled Chicken with Butternut Squash Mash and Sautéed Kale
The Snack Ideas
- Yogurt and granola
- Flavored tuna packets
- Apples with peanut butter
- Blueberries 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.
Recipes
Mixed Berry Oatmeal Muffins
Servings: 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%)
One-Pot Game Day Chili
Servings: servings
Ingredients
- 2 lbs 93/7 ground beef
- 28 oz low sodium crushed tomatoes
- 15 oz low sodium kidney beans, drained
- 15 oz low sodium pinto beans, drained
- 12 oz Vienna Lager beer, (lagers, ales, or even stouts will work well here)
- 10 oz Rotel Mild Tomatoes and Green Chiles
- 1.5 packets McCormick Mild Reduced Sodium Chili Seasoning, (53 grams)
- 1 medium sweet onion, chopped, (110 grams)
- 1 medium jalapeño, seeds removed and diced, (14 grams)
- 4 chipotles in adobo, chopped, (60 grams)
- 5 cloves garlic, (20 grams)
- 1/2 tbsp olive oil
- salt and pepper to taste
Instructions
- In a large pot like this, heat olive oil over medium-high heat. Once oil is shimmery and hot, add ground beef. Season with 1 chili seasoning packet and cook, breaking apart with a spoon as beef cooks. Once beef is cooked through, drain excess fat and return pot to heat.
- Add beer to deglaze pot, then add all remaining ingredients. Stir to combine, then lower heat to a simmer for about 45 minutes to 1 hour or until onions are tender. Stir chili occasionally as it simmers and add salt and pepper to taste.
- Depending on your game day setup, you can leave the chili on the stovetop on low heat to keep it warm, or you can transfer it to a slow cooker to take it outside. You can even do the simmering in the slow cooker or do everything in an Instant Pot using the sauté function for cooking the beef.
- If desired, serve chili with sour cream, green onions, corn chips, and cheddar cheese.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 1.75cups, Calories: 357kcal (18%), Carbohydrates: 33g (11%), Protein: 36g (72%), Fat: 9g (14%), Cholesterol: 70mg (23%), Sodium: 541mg (24%), Potassium: 251mg (7%), Fiber: 9g (38%), Sugar: 7g (8%)
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%)
Chicken Tenders with Butternut Squash Mash and Sautéed Kale
Chicken Tenders with Butternut Squash Mash and Sautéed Kale
Servings: servings
Ingredients
- 1 lb chicken tenderloins
- 1/2 tsp Montreal Steak Seasoning
- 1 tsp olive oil
Butternut Squash Mash
- 5 cups butternut squash cubes, (700 grams)
- 1/3 cup coconut milk
- 1/2 tbsp ghee
- 1 tsp Oh My Spice! Lemon Pepper Seasoning
Sautéed Kale
- 8 cups kale chopped and stems removed, (125 grams)
- 1 tbsp Dijon mustard
- 1 tsp olive oil
Instructions
- Add butternut squash to a large pot. Cover with water and bring to a boil for 10-15 minutes or until squash is tender. Drain water and add remaining squash mash ingredients. Mash until it reaches desired consistency.
- Heat 1 tsp olive oil over medium-high heat in a large skillet. Add kale and toss with Dijon mustard until kale is bright green and has softened to desired texture.
- Heat remaining 1 tsp olive oil over medium-high heat in a large skillet. Season chicken on both sides with Montreal Steak Seasoning and add to skillet. Cover and cook on each side about 3-4 minutes or until cooked through.
- Divide butternut squash mash, chicken tenders, and sautéed kale evenly among 4 serving containers.
Nutrition Information
Calories: 285kcal (14%), Carbohydrates: 24g (8%), Protein: 29g (58%), Fat: 8g (12%), Cholesterol: 65mg (22%), Sodium: 302mg (13%), Potassium: 778mg (22%), Fiber: 5g (21%), Sugar: 5g (6%)
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