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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of February 8th, 2021

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Author:

Erin

Published:

February 8, 2021

Updated:

February 8, 2021

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

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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…

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
    • Mixed Berry Oatmeal Muffins
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Egg White Slices
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Turkey Spinach Meatballs with Spaghetti Squash and Arrabbiata Sauce
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Roasted Butternut Squash and Kale Salad
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Air Fryer Chicken and Asparagus with Butternut Squash Mash
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?

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

4.34 from 39 votes

Mixed Berry Oatmeal Muffins

Prep: 10 minutes mins
Cook: 35 minutes mins
Total: 45 minutes mins
Servings: 7 jumbo muffins
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Servings: 7 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%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe
4.34 from 6 votes

Egg White Slices

Cook: 10 minutes mins
Total: 10 minutes mins
Servings: 6 servings
Rate Pin Print
Servings: 6 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%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe
5 from 1 vote

Turkey Spinach Meatballs with Spaghetti Squash and Arrabbiata Sauce

Prep: 25 minutes mins
Cook: 20 minutes mins
Total: 45 minutes mins
Servings: 5 servings
Rate Pin Print
Servings: 5 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%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe
5 from 4 votes

Roasted Butternut Squash and Kale Salad

Prep: 30 minutes mins
Cook: 20 minutes mins
Total: 50 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 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%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe
5 from 1 vote

Air Fryer Chicken and Asparagus with Butternut Squash Mash

Prep: 15 minutes mins
Cook: 20 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 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%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe
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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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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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