Happy Monday, meal preppers! It’s been a while since I’ve shared a full meal prep with you – almost a month! I’ve been busy doing real life stuff, enjoying the moment, and planning a hiking trip, which I’m super pumped about. Now I need to get my little legs in shape to climb mountains and deal with altitude. Texas is not helping my cause with the lack of mountains nearby :/ I’ll share more about my trip later…maybe even a non-food blog post (*gasp*) with photos after I get back?! TBD. Until then, enjoy this prep – I know I did!
The Meal Plan
Day 1
- Breakfast: Muffin Bento Box Breakfast
- Lunch: Instant Pot Thai Peanut Chicken
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Bagel Bento Box Breakfast
- Lunch: Tuscan Chicken and Spaghetti Squash Skillet
- Dinner: Instant Pot Thai Peanut Chicken
Day 3
- Breakfast: Pancake Bento Box Breakfast
- Lunch: Turkey Taco Salad
- Dinner: Tuscan Chicken and Spaghetti Squash Skillet
Day 4
- Breakfast: Oatmeal Bento Box Breakfast
- Lunch: Instant Pot Thai Peanut Chicken
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Egg Bento Box Breakfast
- Lunch: Tuscan Chicken and Spaghetti Squash Skillet
- Dinner: Instant Pot Thai Peanut Chicken
Day 6
- Breakfast: Muffin Bento Box Breakfast
- Lunch: Turkey Taco Salad
- Dinner: Tuscan Chicken and Spaghetti Squash Skillet
The Snack Ideas
- Flavored tuna packets with protein chips
- Apples with peanut butter
- Deli turkey (nitrate and nitrite free)
- Melon and grapes
- Protein shakes
- Hard boiled egg whites
The Containers
The Recipes
Click here to get these breakfast recipes, nutrition info, and scannable My Fitness Pal barcodes!
Tuscan Chicken and Spaghetti Squash Skillet
Servings: servings
Ingredients
- 1 1/4 lb raw chicken breast, thinly sliced
- 1 medium spaghetti squash, (500 grams flesh)
- 8 oz baby bella mushrooms, sliced
- 10 oz frozen spinach, thawed and drained
- 1 1/2 oz sun dried tomatoes, sliced
- 1 cup low sodium chicken broth
- 1 cup light coconut milk
- 2 tbsp flour
- 2 tbsp butter, (1 oz)
- 2 tsp olive oil, (0.33 oz)
- 4 cloves garlic, minced, (16 grams)
- 1 tsp Flavor God Garlic Lover’s Seasoning
- 1/2 tsp Montreal Steak Seasoning
- 1/2 tsp ground mustard
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/4 tsp red pepper flakes
Instructions
- Pre-heat oven to 400 degrees. Cut spaghetti squash in half and scoop out seeds. Rub cut sides with 1 tsp olive oil and season with Flavor God seasoning. Bake for 35-40 minutes until flesh flakes away easily with a fork.
- Heat remaining olive oil in a large skillet over medium-high heat. Season chicken breast with Monterey Steak seasoning on both sides, then add to skillet and brown on both sides for about 2 minutes, then set chicken aside.
- Add butter to skillet until melted and hot, then add garlic and sauté. Stir in flour until it is absorbed and smooth, then gradually whisk in chicken broth and coconut milk.
- Add sun dried tomatoes, mushrooms, and spices to skillet. Stir well, then return chicken to skillet and spoon sauce over chicken. Lower heat to a simmer for 10-15 minutes until chicken is cooked through, then remove from heat.
- Place thawed and drained spinach onto a double layer paper towel and squeeze out excess moisture over the sink. Add spinach and spaghetti squash to skillet and stir until well combined.
- Divide into 5 servings and top with parmesan cheese before serving, if desired.
Nutrition Information
Calories: 310kcal (16%), Carbohydrates: 22g (7%), Protein: 32g (64%), Fat: 11g (17%), Cholesterol: 78mg (26%), Sodium: 245mg (11%), Potassium: 1077mg (31%), Fiber: 6g (25%), Sugar: 8g (9%)
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%)
Ground Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 1/2 cup Frontera New Mexico Taco Skillet Sauce, (120 grams)
- 8 cups romaine lettuce, chopped, (260 grams)
- 1 cup cherry tomatoes, halved, (120 grams)
- 1 cup low sodium black beans, drained and rinsed, (260 grams)
- 1 cup frozen corn kernels, thawed, (120 grams)
- 1 tsp olive oil
Recommended Toppings (Not Included in Nutrition Info)
- salsa (I like avocado salsa)
- guacamole
- tortilla strips (find them in the salad toppings aisle)
- plain Greek yogurt or sour cream
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in 4 serving dishes.
- Heat a large skillet over medium-high heat, then add about 1 tsp of olive oil. Add ground turkey and break apart with a wooden spatula until nearly cooked through, then add skillet sauce and finish cooking.
- Serve over veggies, then add desired toppings before serving.
Tips & Tricks
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 256kcal (13%), Carbohydrates: 23g (8%), Protein: 31g (62%), Fat: 3g (5%), Cholesterol: 55mg (18%), Sodium: 342mg (15%), Potassium: 487mg (14%), Fiber: 4g (17%), Sugar: 6g (7%)
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