Free Weekly Meal Plans
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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of December 11th, 2022

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Author:

Erin

Published:

December 11, 2022

Updated:

December 11, 2022

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

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Happy Sunday, meal preppers! It feels like the holidays are coming at us like a speeding train, so this will be the last weekly meal plan of the year here at PBF. Can you believe it?! Don’t worry though, I’ll be back with lots of healthy recipes and meal plans in the new year when you’re ready.

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
    • Mixed Berry Oatmeal Muffins
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Juicy Air Fryer (or Grilled) Chicken
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Roasted Delicata Squash with Cheese
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Easy Greek Chicken Salad
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Easy Mushroom and Spinach Chicken Pasta
      • 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!

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.

Mixed Berry Oatmeal Muffins
Easy Mushroom Spinach Pasta
Roasted Delicata Squash
Juicy Air Fryer Chicken
Easy Greek Chicken Salad

The Meal Plan

Day 1

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Juicy Air Fryer Chicken with Asparagus and Roasted Delicata Squash
  • Dinner: Easy Greek Chicken Salad

Day 2

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Easy Mushroom and Spinach Chicken Pasta
  • Dinner: Juicy Air Fryer Chicken with Asparagus and Roasted Delicata Squash

Day 3

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Easy Greek Chicken Salad
  • Dinner: Easy Mushroom and Spinach Chicken Pasta

Day 4

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Juicy Air Fryer Chicken with Asparagus and Roasted Delicata Squash
  • Dinner: Easy Greek Chicken Salad

Day 5

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Easy Mushroom and Spinach Chicken Pasta
  • Dinner: Juicy Air Fryer Chicken with Asparagus and Roasted Delicata Squash

Day 6

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Easy Greek Chicken Salad
  • Dinner: Easy Mushroom and Spinach Chicken Pasta

The Snack Ideas

  • Trail mix
  • Cottage cheese with jam
  • Apples with peanut butter
  • Blueberries, blackberries, 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.

The Recipes

Mixed Berry Oatmeal Muffins
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
4.58 from 14 votes

Juicy Air Fryer (or Grilled) Chicken

Prep: 10 minutes mins
Cook: 12 minutes mins
Total: 22 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb chicken breast, raw
  • 2 cups water
  • 3 tbsp Homemade Brine Mix
  • 1 tsp olive oil
  • 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
  • 1/4 tsp chili powder
  • salt and pepper to taste
  • water

Instructions

  • 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 tsp olive oil until evenly coated. Season with salt, pepper, chili powder, and Oh My Spice! seasoning.
  • Pre-heat the air fryer to 400°F.
  • Air fry the chicken at 400°F for 11-12 minutes, or until chicken reaches 160° in the thickest part of the chicken, flipping the chicken halfway through. Set aside to rest for about 3-5 mintes before slicing.

Tips & Tricks

Grill instructions: Follow the same instructions above through Step 3. Pre-heat grill to 400°. Grill chicken 6 minutes on first side, then flip and grill 4-5 minutes on other side until chicken reaches 160° in the thickest part of the breast. Allow chicken to rest for 3-5 minutes before slicing.
Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Calories: 120kcal (6%), Protein: 25g (50%), Fat: 2g (3%), Cholesterol: 80mg (27%), Sodium: 153mg (7%)

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 2 votes

Roasted Delicata Squash with Cheese

Prep: 15 minutes mins
Cook: 25 minutes mins
Total: 40 minutes mins
Servings: 4 servings
Rate Pin Print
Deliciously sweet and tender delicata squash is roasted with a salty, tangy blend of hard cheeses for a super simple side dish!
Servings: 4 servings

Ingredients

  • 2 medium delicata squash, ends trimmed and seeds removed, (900 grams)
  • 1/4 cup Parmigiano Reggiano and Pecorino Romano cheese blend, (26 grams)
  • 1 tbsp olive oil
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
  • Optional: fresh parsley for serving

Instructions

  • Preheat oven to 425°. Line a large baking sheet with foil or parchment paper. Set aside.
  • Slice the squash in half lengthwise and scoop out the seeds. Slice the squash halves into 1/4 to 1/2-inch thick slices (half moon shape).
  • Add squash to a large bowl, then add olive oil, cheese, and seasoning, tossing to coat the squash evenly. You may need to press the squash into the cheese to help it stick.
  • Arrange sliced squash in a single layer on prepared baking sheet. Bake for 20-25 minutes until squash is golden brown. Top with fresh chopped parsley before serving, if desired.

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness Roasted Delicata Squash with Cheese” to log this food in My Fitness Pal.

Nutrition Information

Calories: 131kcal (7%), Carbohydrates: 19g (6%), Protein: 3g (6%), Fat: 5g (8%), Cholesterol: 7mg (2%), Sodium: 417mg (18%), Fiber: 4g (17%), Sugar: 6g (7%)

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 from 10 votes

Easy Greek Chicken Salad

Prep: 20 minutes mins
Cook: 10 minutes mins
Total: 30 minutes mins
Servings: 4 servings
Rate Pin Print
Juicy, brined chicken breast pairs with Mediterranean-inspired flavors, complementing the briny kalamata olives and tangy feta cheese.
Servings: 4 servings

Ingredients

Salad Ingredients

  • 7 oz green leaf lettuce, chopped, (about 8 cups chopped)
  • 1 cup cherry tomatoes, halved, (170 grams)
  • 1 cup English cucumber, chopped, (150 grams)
  • 1/2 cup Farmer Boy Greek Dressing, (4 fl oz)
  • 1/2 cup fat free feta cheese, (56 grams)
  • 1/3 cup red onion, sliced
  • 1/3 cup kalamata olives, halved, (61 grams)

Juicy Air Fryer Chicken

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

Instructions

Juicy 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 tsp 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 lettuce, cucumbers, tomatoes, chicken, olives, and feta cheese (if desired) into 4 serving dishes. Top with Greek Dressing before serving. Serve with pita bread and hummus if desired.

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness Easy Greek Chicken Salad” to log this food in My Fitness Pal.

Nutrition Information

Calories: 342kcal (17%), Carbohydrates: 23g (8%), Protein: 31g (62%), Fat: 14g (22%), Cholesterol: 2mg (1%), Sodium: 595mg (26%), Potassium: 271mg (8%), Fiber: 3g (13%), 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

Note: I skipped the rotisserie chicken that this recipe calls for and added grilled chicken on top instead.

4.50 from 6 votes

Easy Mushroom and Spinach Chicken Pasta

Prep: 15 minutes mins
Cook: 30 minutes mins
Total: 45 minutes mins
Servings: 6 servings
Rate Pin Print
This dish tastes rich and decadent but is full of good-for-you ingredients!
Servings: 6 servings

Ingredients

  • 1 small to medium rotisserie chicken, skin and bones removed, (600 grams)
  • 3 cups baby spinach, roughly chopped, (90 grams)
  • 2 cups small pasta like orecchiette, (210 grams)
  • 12 oz rainbow cherry tomatoes, halved, (340 grams)
  • 8 oz sliced Baby Bella mushrooms
  • 1/2 medium onion, chopped, (160 gram)
  • 1 lemon, juiced and zested
  • 1/3 cup fresh basil, chopped
  • 5 cloves garlic, minced and divided, (20 grams)
  • 1 13.5 fl oz can light coconut milk
  • 1 3/4 cup Swanson Chicken Cooking Stock, (14 fl oz)
  • 3/4 cup dry white wine like Sauvignon Blanc, (6 fl oz)
  • 3/4 cup grated parmesan cheese, (75 grams)
  • 1 tbsp butter, (14 grams)
  • 1/2 tbsp olive oil, (8 grams)
  • 1 tsp Oh My Spice! Lemon Pepper Seasoning
  • Salt and pepper to taste

Instructions

  • Pre-heat oven to 450 degrees. Line a small baking sheet with aluminum foil.
  • Toss halved tomatoes with olive oil and half of the garlic.  Arrange in a single layer on lined baking sheet.  Bake for 20 minutes and set aside.
  • Heat a large pot over medium-high heat.  Add butter and melt, then add onion and garlic.  Sauté for 1-2 minutes, then add mushrooms and continue to sauté for another 3 minutes.
  • Add coconut milk, chicken stock, wine, and Oh My Spice seasoning.  Cover and bring to a boil, then add pasta, salt and pepper.  Stir until pasta is covered, then lower heat to a simmer for 10-12 minutes. Note: cooking time will vary depending on the size/shape of your pasta. Remove it from the heat when it is very al dente since it will continue cooking in the sauce after.
  • Remove pot from heat and stir in chicken, spinach, roasted tomatoes, basil, lemon juice, lemon zest, and parmesan cheese.  Cover and allow to rest for about 5 minutes or until chicken is heated through, pasta is cooked al dente, and spinach is wilted.
  • Serve with fresh lemon zest, basil, and more parmesan cheese, if desired.

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness Easy Mushroom and Spinach Chicken Pasta” to log this food in My Fitness Pal.

Nutrition Information

Calories: 460kcal (23%), Carbohydrates: 37g (12%), Protein: 36g (72%), Fat: 18g (28%), Cholesterol: 86mg (29%), Sodium: 465mg (20%), Potassium: 570mg (16%), Fiber: 3g (13%), Sugar: 7g (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
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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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2 responses

  1. Kathy
    December 11, 2022

    Fantastic PBF Meal Prep. Tis the season to be busy going in all directions and to have Your healthy meals prepped and available when It’s time to enjoy a delicious meal. That is awesome.

    Reply
    1. Erin
      December 15, 2022

      Thanks Kathy!

      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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