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Recipes Meal Prep

Meal Prep – Week of February 22nd

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Author:

Erin

Published:

February 22, 2016

Updated:

October 8, 2016

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

Happy meal prep Monday! Now that I’ve finally recovered from the flu I picked up in Tokyo (or somewhere along the way to/from), I’m ready to eat (healthy or otherwise) and hit the gym!  Here’s my meal plan for this week:

Day 1:

  • Breakfast: Peanut Butter Banana Protein Pancakes
  • Lunch: Turkey patty, sweet potato, broccoli medley
  • Dinner: Summer Berry Chicken Salad

Day 2:

  • Breakfast: PB&J overnight oats
  • Lunch: Turkey patty, sweet potato, broccoli medley
  • Dinner: Baked Swai with green beans, quinoa & mango salsa
Day 3:

  • Breakfast: PB&J overnight oats
  • Lunch: Summer Berry Chicken Salad
  • Dinner: Baked Swai with green beans, quinoa & mango salsa
Day 4:

  • Breakfast: PB&J overnight oats
  • Lunch: Turkey patty, sweet potato, broccoli medley
  • Dinner: Baked Swai with green beans, quinoa & mango salsa
Day 5:

  • Breakfast: PB&J overnight oats
  • Lunch: Summer Berry Chicken Salad
  • Dinner: Baked Swai with green beans, quinoa & mango salsa

Day 6:

  • Breakfast: PB&J overnight oats
  • Lunch: Turkey patty, sweet potato, broccoli medley
  • Dinner: Baked Swai with green beans, quinoa & mango salsa
Day 7:

  • Breakfast: Egg white omelet with fruit and cereal
  • Lunch: Summer Berry Chicken Salad
  • Dinner: Turkey patty, sweet potato, broccoli medley
Snacks (not all pictured):
  • Peanut butter protein energy bites (recipe coming soon!)
  • Lindberg Organic Rice Cakes – Cinnamon Toast with Apple Pumpkin Butter
  • Peanut butter protein dip with apples
  • Fresh fruit
  • Hard boiled eggs
  • Lean Body for Her Chocolate Whey Protein
  • Baby carrots with Tzatziki dip
  • Mission Meats Grass-Fed Beef Stick
Summer Berry Chicken Salad
Servings: 4 • Calories per serving: 266 • Fat: 10 g • Protein: 30 g • Carbs: 17 g • Fiber: 3 g • Sugar: 11 g • Sodium: 356 mg • Cholesterol: 75 mg
  • 1 lb chicken breast, grilled
  • 6 cups baby spinach
  • 1 cup blueberries
  • 2/3 cup strawberries, quartered
  • 1/2 cup goat cheese crumbles
  • 1/4 cup red onions
  • 4 tbsp honey roasted pecan pieces
  • Homemade citrus vinaigrette: Juice of 1 orange, juice of 1 lime, 1/2 tbsp olive oil, 1 tbsp apple cider vinegar, 1/2 tsp garlic powder, sea salt, black pepper
Turkey Patty:
Servings: 4 • Calories: 184 • Fat: 3 g • Protein: 29 g • Carbs: 7 g • Fiber: 0 g • Sugar: 0 g • Sodium: 193 mg • Cholesterol: 123 mg
  • 1 lb 99% lean ground turkey
  • 1 egg
  • 1/2 cup diced onion
  • 2 cloves garlic, minced
  • 1 tsp parsley
  • 1/4 cup Italian bread crumbs
  • Directions: Mix it all up, form 4 patties and grill for 8-9 minutes on 375 degrees.
Baked Swai with Quinoa and Green Beans

Servings: 5 • Calories: 189 • Fat: 3 g • Protein: 19 g • Carbs: 22 g • Fiber: 4 g • Sugar: 2 g • Sodium: 217 mg • Cholesterol: 0 mg

  • 5 x 4 oz Swai Fillet (Safeway)
  • 1/2 cup quinoa
  • 2 1/2 cups fresh French Haricot green beans (steam in bag variety)
  • 1/2 tsp sodium free chicken bullion
  • 1 tsp Flavor God Garlic Lover’s Seasoning, divided
  • Optional: Lemon slices
  • Directions: Prepare quinoa according to package directions, adding chicken bullion and 1/2 tsp Flavor God to boiling water while cooking.  Bake swai according to package directions (Bake at 425 degrees for 13-19 minutes from frozen).  Steam green beans according to package directions. Top with mango salsa if desired.
Mango Salsa (forgot this in the fridge when I took the pictures!)
Servings: 5 • Calories: 54 • Fat: 0 g • Protein: 1 g • Carbs: 12 g • Fiber: 2 g • Sugar: 11 g • Sodium: 2 mg • Cholesterol: 0 mg
Containers that you see here:
  • Rubbermaid TakeAlongs (square containers)
  • Sterilite Ultra Latch Locking Container (rectangular with red tabs)
  • Tupperware Crystalwave (holding the chicken)
  • Ziploc Twist ‘N Loc Containers (holding overnight oats)
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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. Kalie Calder
    July 23, 2016

    How much do you usually spend per week on groceries. This is where I usually run into problems.

    Reply
    1. peanutbutterandfitness
      July 23, 2016

      Hi Kalie, I usually spend $100-150 but I also buy more than just groceries for my meal prep. So things like laundry detergent, snacks, toilet paper, supplements, etc. I probably spend $75-80 a week on food alone. You can certainly find ways to spend less by buying generic and non-organic items. Hope this helps.

      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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