Happy Monday, meal preppers! Hope you all are ready to start the week off strong with some nutritious and delicious meals. I know I’m craving veggies after my weekend fun…
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. 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: Roasted Butternut Squash and Kale Salad
- Dinner: Turkey Spinach Meatballs with Spaghetti Squash and Arrabbiata Sauce
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Asparagus and Butternut Squash Mash
- Dinner: Roasted Butternut Squash and Kale Salad
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Spinach Meatballs with Spaghetti Squash and Arrabbiata Sauce
- Dinner: Air Fryer Chicken with Asparagus and Butternut Squash Mash
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Roasted Butternut Squash and Kale Salad
- Dinner: Turkey Spinach Meatballs with Spaghetti Squash and Arrabbiata Sauce
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Asparagus and Butternut Squash Mash
- Dinner: Roasted Butternut Squash and Kale Salad
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Spinach Meatballs with Spaghetti Squash and Arrabbiata Sauce
- Dinner: Air Fryer Chicken with Asparagus and Butternut Squash Mash
The Snack Ideas
- Apples with peanut butter
- Blueberries and raspberries
- Flavored tuna packets with tortilla chips
- Protein shakes
- Hard boiled eggs with Everything but the Bagel Seasoning
The Containers
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%)
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%)
Turkey Spinach Meatballs with Spaghetti Squash and Arrabbiata Sauce
Servings: servings
Ingredients
- 1 1/4 lb 99% extra lean ground turkey, (20 oz)
- 1 24 oz jar DeLallo Arrabbiata Sauce
- 1 medium to large spaghetti squash, (500 grams of flesh)
- 10 oz frozen chopped spinach, thawed and drained
- 1/2 cup onion, finely chopped, (80 grams)
- 1/2 cup whole wheat Italian breadcrumbs, (60 grams)
- 1/4 cup parmesan cheese, grated, (25 grams)
- 1 large egg, (50 grams)
- 4 cloves garlic, minced, (16 grams)
- 1 1/2 tsp Flavor God Garlic Lover's Seasoning, divided
- 1 tsp oregano
- 1 tsp olive oil, (5 grams)
Instructions
- Preheat oven to 400 degrees. Line a large baking sheet with SILPAT or foil. Line a smaller baking sheet will foil.
- Cut spaghetti squash in half length-wise, then scoop out seeds, and rub with olive oil. Season with 1/2 tsp Flavor God Garlic Lover's seasoning. Place on smaller baking sheet, cut side up. Bake for 35-40 minutes or until the flesh flakes apart easily with a fork.
- Dump thawed and drained spinach onto two sheets of paper towel. Gather the paper towel around the spinach and squeeze out excess moisture over the sink.
- Add ground turkey and drained spinach to a large bowl, breaking apart spinach as it is added. Add egg, spices, onion, breadcrumbs, garlic gloves and parmesan cheese. Mix with your hands until ingredients are just combined (do not overwork the meat).
- Roll the mixture into balls, about 1.5 inches in diameter, and place onto lined baking sheet.
- Lightly spray some olive oil or non-stick cooking spray on top of the meatballs. Bake for 20 minutes or until cooked through.
- Heat arrabiata sauce to desired temperature before serving over spaghetti squash and meatballs. Garnish with fresh chopped basil, if desired.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 317kcal (16%), Carbohydrates: 27g (9%), Protein: 28g (56%), Fat: 11g (17%), Cholesterol: 86mg (29%), Sodium: 976mg (42%), Potassium: 164mg (5%), Fiber: 5g (21%), Sugar: 9g (10%)
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%)
Air Fryer Chicken and Asparagus with Butternut Squash Mash
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 1 bunch asparagus, trimmed, (300 grams)
- 3 1/2 cups butternut squash, cubed, (568 grams)
- 1/4 cup light coconut milk, (2 oz)
- 1 tbsp olive oil, (1/2 oz)
- 1/2 tbsp unsalted butter, (1/4 oz)
- 1 tbsp Flavor God Garlic Lover's Seasoning
- Salt and pepper to taste
Instructions
- Pound thicker end of chicken down so that the breasts are an even thickness throughout.
- Brine chicken breast overnight in a salt solution like in this recipe.
- Pat chicken dry with a paper towel, then rub with 1 tsp olive oil. Season with salt, pepper, and 1 tsp Flavor God Garlic Lover's Seasoning.
- Pre-heat the air fryer to 380 degrees. Add chicken to the basket in a single layer and air fry for 10-12 minutes or until cooked through, flipping halfway through cooking.
- Add asparagus to a large, microwave safe dish. Cover dish with a very damp paper towel. Microwave for 2-3 minutes or until asparagus is bright green and tender-crisp. Immediately transfer asparagus to an ice bath to stop cooking, then pat dry and cut into 2″ pieces. Set aside.
- Add butternut squash to a medium pot and cover with water. Bring to a boil over high heat, then lower heat to medium and continue boiling for 10-12 minutes or until squash mashes easily with a fork.
- Drain water from squash using a colander, then return it to the pot. Add coconut milk, butter, and 1 tsp Flavor God seasoning. Mash until the squash reaches desired consistency.
- Slice chicken before serving alongside asparagus and butternut squash mash.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 240kcal (12%), Carbohydrates: 19g (6%), Protein: 28g (56%), Fat: 6g (9%), Cholesterol: 75mg (25%), Sodium: 84mg (4%), Potassium: 500mg (14%), Fiber: 5g (21%), Sugar: 6g (7%)
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