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.
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.
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
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%)
Juicy Air Fryer (or Grilled) Chicken
Servings: 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%)
Roasted Delicata Squash with Cheese
Deliciously sweet and tender delicata squash is roasted with a salty, tangy blend of hard cheeses for a super simple side dish!
Servings: 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%)
Easy Greek Chicken Salad
Juicy, brined chicken breast pairs with Mediterranean-inspired flavors, complementing the briny kalamata olives and tangy feta cheese.
Servings: 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%)
Note: I skipped the rotisserie chicken that this recipe calls for and added grilled chicken on top instead.
Easy Mushroom and Spinach Chicken Pasta
This dish tastes rich and decadent but is full of good-for-you ingredients!
Servings: 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%)
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