Happy Sunday, meal preppers! Time for another full weekly meal prep/plan, this week with one new recipe, one recently revamped recipe, and 2 all time faves. I hope everyone is staying warm with the latest winter storm!
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 some of 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).
Here’s a look at my fridge after this prep!
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Roasted Butternut Squash and Kale Salad with Chicken
- Dinner: Sheet Pan Salmon Dinner
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Instant Pot Thai Peanut Chicken
- Dinner: Sheet Pan Salmon Dinner
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Roasted Butternut Squash and Kale Salad with Chicken
- Dinner: Sheet Pan Salmon Dinner
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Instant Pot Thai Peanut Chicken
- Dinner: Sheet Pan Salmon Dinner
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Roasted Butternut Squash and Kale Salad with Chicken
- Dinner: Instant Pot Thai Peanut Chicken
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Roasted Butternut Squash and Kale Salad with Chicken
- Dinner: Instant Pot Thai Peanut Chicken
The Snack Ideas
- Yogurt and granola
- Flavored tuna packets
- Apples with peanut butter
- Blueberries 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
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%)
Sheet Pan Salmon Dinner
An easy weeknight sheet pan meal that's also perfect for meal prepping! Crispy red potatoes accompany tender baked salmon.
Servings: servings
Ingredients
- 1.25 lbs salmon, skin on
- 1.5 lbs baby red potatoes, halved, (680 grams)
- 3 bunches broccolini, trimmed, (320 grams)
- 1 tbsp olive oil
- 1 tsp Flavor God Garlic Lover's Seasoning
- 1/2 tsp Chef Paul Prudhomme's Seafood Magic Seasoning
- 1/2 tsp each: salt and pepper
- 1/4 tsp baking soda, (to help potatoes brown)
Instructions
- Pre-heat oven to 450°. Spray a half sheet pan with non-stick cooking spray.
- Toss potatoes with 1/2 tbsp olive oil, 1/2 tsp Flavor God seasoning, 1/4 tsp each of salt and pepper, and 1/4 tsp baking soda. Arrange them cut side down on the prepared baking sheet.
- Toss broccoli with remaining olive oil, Flavor God seasoning, salt and pepper. Arrange in a single layer on sheet pan.
- Roast potatoes and broccoli for 18 minutes until broccoli is well browned on the bottom. Remove the broccoli to a serving platter and cover with foil to keep warm (I like to put mine on top of the warm oven!).
- Turn the oven temperature to 500° and roast the potatoes alone for 8 minutes.
- Turn the oven temperature to 275°. Pat salmon dry with a paper towel, then add it to the baking sheet, skin side down. Season with seafood seasoning.
- Bake until salmon flakes easily, about 12-15 minutes or until the internal temperature reaches 125°.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Sheet Pan Salmon Dinner” to log this food in My Fitness Pal.
Nutrition Information
Calories: 421kcal (21%), Carbohydrates: 37g (12%), Protein: 30g (60%), Fat: 16g (25%), Cholesterol: 67mg (22%), Sodium: 496mg (22%), Potassium: 1584mg (45%), Fiber: 5g (21%), Sugar: 4g (4%)
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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