Free Weekly Meal Plans
Free Weekly Meal Plans
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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of February 12th, 2023

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Author:

Erin

Published:

February 12, 2023

Updated:

December 28, 2023

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

Happy Super Bowl Sunday, meal preppers! I know a lot of you are probably focused on prepping party snacks for the big game today, but if you’re meal prepping first, I’ve got you covered with a new weekly meal plan. This prep has a few new and exciting recipes, so get ready to have your taste buds tickled.

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
    • Sugar Cookie Overnight Oats
    • Bulgogi Beef Bowl
    • Weeknight White Chicken Chili
    • Easy Greek Chicken Salad

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: Sugar Cookie Protein Overnight Oats
  • Lunch: Easy Greek Chicken Salad
  • Dinner: Weeknight White Chicken Chili

Day 2

  • Breakfast: Sugar Cookie Protein Overnight Oats
  • Lunch: Bulgogi Beef Bowl
  • Dinner: Easy Greek Chicken Salad

Day 3

  • Breakfast: Sugar Cookie Protein Overnight Oats
  • Lunch: Weeknight White Chicken Chili
  • Dinner: Bulgogi Beef Bowl

Day 4

  • Breakfast: Sugar Cookie Protein Overnight Oats
  • Lunch: Easy Greek Chicken Salad
  • Dinner: Weeknight White Chicken Chili

Day 5

  • Breakfast: Sugar Cookie Protein Overnight Oats
  • Lunch: Bulgogi Beef Bowl
  • Dinner: Easy Greek Chicken Salad

Day 6

  • Breakfast: Sugar Cookie Protein Overnight Oats
  • Lunch: Weeknight White Chicken Chili
  • Dinner: Bulgogi Beef Bowl

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

5 from 4 votes

Sugar Cookie Overnight Oats

Prep: 15 minutes mins
Total: 15 minutes mins
Servings: 2 servings
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These creamy overnight oats evoke the flavors of a classic baked sugar cookie with 31 grams of protein per serving!
Servings: 2 servings

Ingredients

  • 2/3 cup rolled oats, (64 grams)
  • 1/2 cup unsweetened vanilla almond milk, (4 fl oz)
  • 5.3 oz Dannon Light & Fit Vanilla Greek yogurt
  • 2 tbsp vanilla whey protein, (16 grams)
  • 2 tbsp maple syrup, (1 fl oz)
  • 1/2 tbsp chia seeds, (6 grams)
  • 1/2 tsp vanilla extract
  • 1/4 tsp almond extract
  • 1/4 tsp butter extract
  • pinch salt

Yogurt Topping

  • 5.3 oz Dannon Light & Fit Vanilla Greek yogurt
  • 2 tbsp powdered sugar
  • 2 tbsp Dymatize Elite Vanilla Casein Protein Powder, (17 grams)

Instructions

  • Add almond milk and whey protein to a bowl and and whisk together until smooth. Add yogurt, maple syrup, and extracts, and whisk again until smooth.
  • Add oats, chia seeds, and salt and mix until well combined. Set aside.
  • Whisk yogurt topping ingredients together until smooth, then spread on top of oat mixture. Cover and refrigerate overnight.
  • Before serving, top with sprinkles if desired. Optional: add a crumbled sugar cookie on top!

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness Sugar Cookie Overnight Oats” to log this food in My Fitness Pal.

Nutrition Information

Calories: 382kcal (19%), Carbohydrates: 56g (19%), Protein: 31g (62%), Fat: 5g (8%), Cholesterol: 31mg (10%), Sodium: 153mg (7%), Potassium: 409mg (12%), Fiber: 4g (17%), Sugar: 29g (32%)

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
4.88 from 8 votes

Bulgogi Beef Bowl

Prep: 30 minutes mins
Cook: 15 minutes mins
Total: 45 minutes mins
Servings: 6 servings
Rate Pin Print
Flank steak marinated in a spicy and sweet Korean bulgogi sauce until tender, then cooked until perfectly caramelized and served with veggies.
Servings: 6 servings

Ingredients

  • 1 1/2 lbs flank steak, sliced thinly against the grain
  • 3 cups red cabbage, shredded, (210 grams)
  • 1 medium cucumber, shaved into ribbons (avoiding the seeds in the middle), (135 grams)
  • 2 medium carrots, shaved into ribbons, (77 grams)
  • 6 oz kimchi, (168 grams)
  • 1 cup jasmine rice, cooked according to package directions, (180 grams)
  • 1/2 cup green onions, chopped, (52 grams)
  • 1/2 cup Duke's light mayonnaise with olive oil, (120 grams)
  • 1 tbsp O'Food Gochujang Korean Chili Sauce, (18 grams)
  • 1 tbsp vegetable oil, (14 grams)
  • 1 tsp sesame seeds

Marinade

  • 1/2 pear, grated, (86 grams)
  • 3 tbsp light brown sugar, (36 grams)
  • 3 tbsp low sodium soy sauce, (45 mL)
  • 3 cloves garlic, grated, (12 grams)
  • 1 tbsp fresh grated ginger, (6 grams)
  • 1 tbsp O'Food Gochujang Korean Chili Sauce, (18 grams)
  • 1 tbsp sesame oil, (15 mL)
  • 1 tbsp rice vinegar, (15 mL)

Instructions

  • Whisk all marinade ingredients together and pour over thinly sliced flank steak. Gently toss with your hands to evenly coat the steak. Refrigerate for at least 2 hours or up to overnight.
  • Whisk light mayonnaise with 1 tbsp gochujang until well combined. Set aside in refrigerator.
  • Heat a large skillet over medium-high heat (7 of 10). Add half of the vegetable oil and swirl to coat the skillet. Once the oil is shimmering and hot, add marinated steak in a single layer, being careful not to overcrowd the skillet. Cook on one side for about 2 minutes or until sugar has begun to caramelize and brown. Flip and cook 1-2 minutes on other side, or until cooked through. Wipe out pan and repeat process (you may need to do this a 3rd time depending on the size of your skillet).
  • Add rice, red cabbage, kimchi, carrots, and cucumber in a serving bowl or meal prep container. Add cooked bulgogi steak, then top with gochujang mayo, sesame seeds, and green onions before serving.

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness Bulgogi Beef Bowl” to log this food in My Fitness Pal. There are options available for with or without rice.

Nutrition Information

Calories: 442kcal (22%), Carbohydrates: 40g (13%), Protein: 28g (56%), Fat: 17g (26%), Cholesterol: 58mg (19%), Sodium: 605mg (26%), Potassium: 172mg (5%), Fiber: 3g (13%), Sugar: 10g (11%)

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
WITHOUT RICE
WITH RICE
5 from 5 votes

Weeknight White Chicken Chili

Prep: 15 minutes mins
Cook: 15 minutes mins
Total: 30 minutes mins
Servings: 6 servings (2 cups per serving)
Rate Pin Print
This hearty white chicken chili comes together in under 30 minutes, making it a perfect family meal for any weeknight!
Servings: 6 servings (2 cups per serving)

Ingredients

  • 4 cups rotisserie chicken, cleaned and chopped, (560 grams)
  • 3 15 oz cans great northern beans, drained
  • 1 onion, chopped, (250 grams)
  • 1 1/2 7 oz cans chopped green chilis, drained
  • 4 1/2 cups Swanson Chicken Cooking Stock
  • 4 cloves garlic, minced
  • 1/2 tbsp olive oil
  • 2 tsp cumin
  • 1 1/2 tsp Mexican oregano
  • 1/2 tsp red pepper flakes
  • 1/2 tsp each: salt and pepper
  • Optional Toppings: sour cream, avocado, cheese, tortilla chips

Instructions

  • Add 1 cup of chicken stock and 1 1/2 cans of drained beans to a tall jar. Use an immersion blender to blend until smooth. Set aside.
  • Heat olive oil in a medium to large pot over medium-high heat. Add onions and garlic and sauté until fragrant. Add cumin, oregano, red pepper flakes, and pepper. Stir to combine.
  • Add bean and chicken stock mixture and all remaining ingredients. Stir to combine, then lower heat to a simmer for 15-20 minutes.
  • Serve with shredded cheese, sour cream, chopped avocado, and tortilla chips if desired.

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness Weeknight White Chicken Chili” to log this food in My Fitness Pal.

Nutrition Information

Serving: 2cups, Calories: 359kcal (18%), Carbohydrates: 37g (12%), Protein: 43g (86%), Fat: 4g (6%), Cholesterol: 83mg (28%), Sodium: 1601mg (70%), Potassium: 501mg (14%), Fiber: 11g (46%), 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
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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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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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