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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of February 22nd, 2021

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Author:

Erin

Published:

February 22, 2021

Updated:

March 7, 2021

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

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Happy Monday, meal preppers! Hope you all had a great (and safe) weekend. Things finally feel like they’re mostly back to normal in Texas…roads are open, stores are open, power and water are on, and the sun is shining 🙂 I had to push my grocery shopping to Sunday (normally I go on Fridays) so that limited the recipe testing I could do, but that’s okay because I had plenty of other things to catch up on and errands to run.

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
  • Mixed Berry Oatmeal Muffins
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Egg White Slices
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Pesto Salmon with Asparagus and Butternut Squash
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Instant-Pot Thai Peanut Chicken
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Roasted Butternut Squash and Kale Salad
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Meal Plan
  • Mixed Berry Oatmeal Muffins
  • Egg White Slices
  • IP Thai Peanut Chicken
  • Pesto Salmon
  • Roasted Butternut Squash & Kale Salad

For anyone who’s new here, my meal prep posts go in this order: 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 the hyperlinked text embedded on each recipe image. Otherwise, just keep scrolling down!

Here’s what’s on the menu this week:

The Meal Plan

Day 1

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Pesto Salmon and Roasted Butternut Squash
  • Dinner: Instant Pot Thai Peanut Chicken

Day 2

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Pesto Salmon and Roasted Butternut Squash
  • Dinner: Roasted Butternut Squash and Kale Salad

Day 3

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Pesto Salmon and Roasted Butternut Squash
  • Dinner: Instant Pot Thai Peanut Chicken

Day 4

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Pesto Salmon and Roasted Butternut Squash
  • Dinner: Roasted Butternut Squash and Kale Salad

Day 5

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Instant Pot Thai Peanut Chicken
  • Dinner: Roasted Butternut Squash and Kale Salad

Day 6

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Instant Pot Thai Peanut Chicken
  • Dinner: Roasted Butternut Squash and Kale Salad

The Snack Ideas

  • Apples with peanut butter
  • Blueberries and strawberries
  • Flavored tuna packets with tortilla chips
  • Protein shakes
  • Hard boiled eggs with Everything but the Bagel Seasoning

The Containers

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
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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!

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Egg White Slices
4.34 from 6 votes

Egg White Slices

Cook: 10 minutes mins
Total: 10 minutes mins
Servings: 6 servings
Rate Pin Print
Servings: 6 servings

Ingredients

  • 3 cups egg whites

Instructions

  • Pour egg whites into a cold, medium-sized, shallow pan and cover with a lid.
  • Turn heat to just higher than medium and cook eggs until they no longer jiggle when you touch the pan and are cooked through, about 10 minutes. Vent the lid if the top of the egg whites begin to bubble.
  • Remove from pan and slice into 6 pieces.

Tips & Tricks

Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Calories: 48kcal (2%), Carbohydrates: 1g, Protein: 11g (22%), Sodium: 181mg (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
Pesto Salmon
5 from 1 vote

Pesto Salmon with Asparagus and Butternut Squash

Prep: 10 minutes mins
Cook: 20 minutes mins
Total: 30 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1.1 lb salmon sliced into 4 filets (only 1 lb if using skinless)
  • 1 bunch asparagus, trimmed, (300 grams)
  • 3 1/2 cups butternut squash, cubed , (568 grams)
  • 5 tbsp Buitoni Reduced Fat Pesto with Basil, (78 grams)
  • 1 tsp olive oil, (4.5 grams)
  • 1/2 tsp Oh My Spice! Lemon Pepper Dill Seasoning, divided
  • 1/2 tsp Chef Paul Prudhomme’s Seafood Magic Seasoning Blends

Instructions

  • Pre-heat oven to 400°. Line 2 large baking sheets with foil.
  • Toss squash in olive oil and arrange in a single layer on baking sheet. Season with Oh My Spice! Seasoning. Bake for 20 minutes.
  • Arrange salmon filets on baking sheet, skin down. Season with seafood seasoning. Bake for 12 minutes or until salmon flakes easily with a fork.
  • Add asparagus to a microwave safe glass dish (I like using a rectangular Pyrex dish). Cover with a very damp paper towel and microwave for 2 to 2 1/2 minutes or until asparagus is bright green and tender crisp. Immediately remove to an ice bath to stop the cooking, then pat dry and chop into large pieces.
  • Serve salmon, butternut squash, and asparagus with generous 1 tbsp pesto per serving.

Tips & Tricks

Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Calories: 348kcal (17%), Carbohydrates: 23g (8%), Protein: 33g (66%), Fat: 15g (23%), Fiber: 5g (21%), 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
Instant Pot Thai Peanut Chicken
4.57 from 23 votes

Instant-Pot Thai Peanut Chicken

Prep: 30 minutes mins
Cook: 20 minutes mins
Total: 50 minutes mins
Servings: 5 servings
Rate Pin Print
Servings: 5 servings

Ingredients

  • 1 1/4 lb raw chicken breast
  • 1 medium red bell pepper, sliced, (130 grams)
  • 4 cups HEB broccoli slaw, (340 grams)
  • 1 cup Lundberg Organic Brown Jasmine Rice, cooked according to package directions, (180 grams dry measure)
  • 1/3 cup green onions, chopped
  • 2 tbsp fresh cilantro, chopped
  • Optional: 1/4 cup crushed peanuts

Sauce

  • 1 cup light coconut milk, (8 fl oz)
  • 1/3 cup PB2 powdered peanut butter, (32 grams)
  • 3 cloves garlic, minced, (12 grams)
  • 2 tbsp Skippy Natural Creamy Peanut Butter, (32 grams)
  • 2 tbsp low sodium soy sauce, (1 fl oz)
  • 1 tbsp rice vinegar, (1/2 fl oz)
  • 1 tbsp Thai Kitchen red curry paste, (15 grams)
  • 1 tbsp ginger paste, (9 grams)
  • 1 lime, juiced

Instructions

  • In a small bowl, whisk all sauce ingredients except PB2 and peanut butter (they will burn if you put them in before cooking).  Pour 1/2 of the sauce into the bottom of the Instant Pot.  Add chicken, then add remaining sauce.
  • Set Instant Pot to high pressure for 12-14 minutes (do 14 mins for thicker pieces of chicken), followed by manual release.  Remove chicken, shred, and set aside. Pour the sauce into a bowl and whisk in PB2 and peanut butter.
  • Set Instant Pot to sauté and add bell pepper and broccoli slaw. Sauté for 5 minutes or until pepper begins to soften slightly. Return sauce to the Instant Pot and mix.
  • Return chicken to mixture and stir to coat. Add a little chicken stock if the sauce is too thick.
  • Serve chicken mixture over a bed of rice and top with fresh cilantro, green onions, and peanuts (if desired).

Tips & Tricks

Click here to log this meal in My Fitness Pal WITH RICE. Click here to log it WITHOUT RICE.

Nutrition Information

Calories: 390kcal (20%), Carbohydrates: 41g (14%), Protein: 36g (72%), Fat: 9g (14%), Cholesterol: 66mg (22%), Sodium: 473mg (21%), Potassium: 451mg (13%), 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
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Without Rice
Roasted Butternut Squash & Kale Salad
5 from 4 votes

Roasted Butternut Squash and Kale Salad

Prep: 30 minutes mins
Cook: 20 minutes mins
Total: 50 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb raw chicken breast
  • 8 cups kale, stems trimmed and chopped, (537 grams)
  • 2 cups butternut squash, cubed, (325 grams)
  • 1/2 cup 50% less sugar dried cranberries, (80 grams)
  • 1/3 cup crumbled goat cheese, (37 grams)
  • 1/3 cup Fresh Gourmet Honey Roasted Pecan Pieces, (37 grams)
  • 1 tsp Flavor God Garlic Lover’s Seasoning
  • 1 tbsp olive oil, divided
  • Salt and pepper to taste

Honey Mustard Dressing

  • 2 1/2 tbsp olive oil
  • 2 tbsp Dijon mustard
  • 2 tbsp honey
  • 1 tbsp apple cider vinegar
  • 1 tsp garlic powder

Instructions

  • Pre-heat oven to 400 degrees.  Add butternut squash to a foil-lined baking sheet, then drizzle with 1 tsp olive oil and 1/2 tsp Flavor God Seasoning. Toss until evenly coated, then bake for 20 minutes.
  • Whisk together all vinaigrette ingredients and set aside.
  • Gently massage kale with 1 tsp olive oil.  Set aside.
  • Season chicken with salt, pepper, and Flavor God seasoning on both sides.
  • Heat a large skillet over medium high heat. Add remaining 1 tsp olive oil.  Add chicken and sear for 3-5 minutes per side or until cooked through.
  • Divide all ingredients except pecans evenly into 4 serving bowls and toss until evenly coated with dressing. Top with honey roasted pecans before serving.

Tips & Tricks

Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Calories: 471kcal (24%), Carbohydrates: 43g (14%), Protein: 33g (66%), Fat: 21g (32%), Cholesterol: 74mg (25%), Sodium: 383mg (17%), Potassium: 678mg (19%), Fiber: 10g (42%), Sugar: 21g (23%)

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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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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