Happy Sunday, meal preppers! I’m back with another weekly meal plan – this one is all about easy recipes so you can get in and out of the kitchen in no time. It has several classic favorites of mine, plus one that’s quickly become a favorite (Weeknight White Chicken Chili). Enjoy!
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 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), but the big teal buttons will take you to the recipe embedded in this post.
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with fruit
- Lunch: Turkey Taco Salad
- Dinner: Instant Pot Thai Peanut Chicken
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with fruit
- Dinner: Turkey Taco Salad
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with fruit
- Dinner: Weeknight White Chicken Chili
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with fruit
- Lunch: Turkey Taco Salad
- Dinner: Instant Pot Thai Peanut Chicken
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with fruit
- Dinner: Turkey Taco Salad
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with fruit
- Dinner: Weeknight White Chicken Chili
The Snack Ideas
Aside from the meals you see pictured here, I also eat plenty of snacks to meet my nutrition goals for the day. Here are some snacks I might enjoy this week:
- Trail mix
- Cottage cheese with jam
- Apples with peanut butter
- Blueberries, blackberries, 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%)
Weeknight White Chicken Chili
This hearty white chicken chili comes together in under 30 minutes, making it a perfect family meal for any weeknight!
Servings: servings (2 cups per serving)
Ingredients
- 4 cups rotisserie chicken, cleaned and chopped, (560 grams)
- 3 15 oz cans great northern beans, drained
- 1 onion, chopped, (250 grams)
- 1 1/2 7 oz cans chopped green chilis, drained
- 4 1/2 cups Swanson Chicken Cooking Stock
- 4 cloves garlic, minced
- 1/2 tbsp olive oil
- 2 tsp cumin
- 1 1/2 tsp Mexican oregano
- 1/2 tsp red pepper flakes
- 1/2 tsp each: salt and pepper
- Optional Toppings: sour cream, avocado, cheese, tortilla chips
Instructions
- Add 1 cup of chicken stock and 1 1/2 cans of drained beans to a tall jar. Use an immersion blender to blend until smooth. Set aside.
- Heat olive oil in a medium to large pot over medium-high heat. Add onions and garlic and sauté until fragrant. Add cumin, oregano, red pepper flakes, and pepper. Stir to combine.
- Add bean and chicken stock mixture and all remaining ingredients. Stir to combine, then lower heat to a simmer for 15-20 minutes.
- Serve with shredded cheese, sour cream, chopped avocado, and tortilla chips if desired.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Weeknight White Chicken Chili” to log this food in My Fitness Pal.
Nutrition Information
Serving: 2cups, Calories: 359kcal (18%), Carbohydrates: 37g (12%), Protein: 43g (86%), Fat: 4g (6%), Cholesterol: 83mg (28%), Sodium: 1601mg (70%), Potassium: 501mg (14%), Fiber: 11g (46%), Sugar: 6g (7%)
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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