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.
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
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%)
Egg White Slices
Servings: 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%)
Pesto Salmon with Asparagus and Butternut Squash
Servings: 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%)
Instant-Pot Thai Peanut Chicken
Servings: 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
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%)
Roasted Butternut Squash and Kale Salad
Servings: 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%)
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