Happy Sunday, meal preppers! I hope you’re all thriving through the craziness that is January – here’s another weekly meal plan to help get you through!
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
- Lunch: Juicy Grilled Chicken with Roasted Butternut Squash and Asparagus
- Dinner: Easy Mushroom and Spinach Chicken Pasta
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Big Mac Salad
- Dinner: Juicy Grilled Chicken with Roasted Butternut Squash and Asparagus
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Easy Mushroom and Spinach Chicken Pasta
- Dinner: Big Mac Salad
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Juicy Grilled Chicken with Roasted Butternut Squash and Asparagus
- Dinner: Easy Mushroom and Spinach Chicken Pasta
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Big Mac Salad
- Dinner: Juicy Grilled Chicken with Roasted Butternut Squash and Asparagus
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Easy Mushroom and Spinach Chicken Pasta
- Dinner: Big Mac Salad
The Snack Ideas
- 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%)
Easy Mushroom and Spinach Chicken Pasta
This dish tastes rich and decadent but is full of good-for-you ingredients!
Servings: servings
Ingredients
- 1 small to medium rotisserie chicken, skin and bones removed, (600 grams)
- 3 cups baby spinach, roughly chopped, (90 grams)
- 2 cups small pasta like orecchiette, (210 grams)
- 12 oz rainbow cherry tomatoes, halved, (340 grams)
- 8 oz sliced Baby Bella mushrooms
- 1/2 medium onion, chopped, (160 gram)
- 1 lemon, juiced and zested
- 1/3 cup fresh basil, chopped
- 5 cloves garlic, minced and divided, (20 grams)
- 1 13.5 fl oz can light coconut milk
- 1 3/4 cup Swanson Chicken Cooking Stock, (14 fl oz)
- 3/4 cup dry white wine like Sauvignon Blanc, (6 fl oz)
- 3/4 cup grated parmesan cheese, (75 grams)
- 1 tbsp butter, (14 grams)
- 1/2 tbsp olive oil, (8 grams)
- 1 tsp Oh My Spice! Lemon Pepper Seasoning
- Salt and pepper to taste
Instructions
- Pre-heat oven to 450 degrees. Line a small baking sheet with aluminum foil.
- Toss halved tomatoes with olive oil and half of the garlic. Arrange in a single layer on lined baking sheet. Bake for 20 minutes and set aside.
- Heat a large pot over medium-high heat. Add butter and melt, then add onion and garlic. Sauté for 1-2 minutes, then add mushrooms and continue to sauté for another 3 minutes.
- Add coconut milk, chicken stock, wine, and Oh My Spice seasoning. Cover and bring to a boil, then add pasta, salt and pepper. Stir until pasta is covered, then lower heat to a simmer for 10-12 minutes. Note: cooking time will vary depending on the size/shape of your pasta. Remove it from the heat when it is very al dente since it will continue cooking in the sauce after.
- Remove pot from heat and stir in chicken, spinach, roasted tomatoes, basil, lemon juice, lemon zest, and parmesan cheese. Cover and allow to rest for about 5 minutes or until chicken is heated through, pasta is cooked al dente, and spinach is wilted.
- Serve with fresh lemon zest, basil, and more parmesan cheese, if desired.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Easy Mushroom and Spinach Chicken Pasta” to log this food in My Fitness Pal.
Nutrition Information
Calories: 460kcal (23%), Carbohydrates: 37g (12%), Protein: 36g (72%), Fat: 18g (28%), Cholesterol: 86mg (29%), Sodium: 465mg (20%), Potassium: 570mg (16%), Fiber: 3g (13%), Sugar: 7g (8%)
Big Mac Salad
This Big Mac Salad is a fast food favorite turned low carb salad – totally craveable and perfect for a meal prep lunch!
Servings: servings
Ingredients
Burger Mixture
- 1 lb 93/7 ground beef
- 2 tbsp ketchup, (1 fl oz)
- 1 tbsp low sodium soy sauce, (0.5 fl oz)
- 1 tbsp house burger seasoning, (recipe in notes)
- 1/2 tbsp olive oil, (0.25 fl oz)
Salad Ingredients
- 8 cups green leaf lettuce, chopped, (300 grams)
- 2 large Roma tomatoes, chopped, (300 grams)
- 1 cup pickles, chopped (I like Bread & Butter), (170 grams)
- 1/2 cup red onion, chopped, (80 grams)
- 1/2 cup extra sharp cheddar cheese, shredded, (56 grams)
- 1/2 cup low fat Thousand Island dressing, (4 fl oz)
Instructions
- Heat olive oil in a large skillet over medium-high heat. Once oil is shimmery and hot, add ground beef and season with burger seasoning. Break ground beef apart with a wooden spatula as it cooks.
- Once ground beef is almost completely cooked, drain excess fat from the skillet. Return to heat and add soy sauce and ketchup, mixing to coat the beef evenly. Continue cooking until beef is cooked through. Set aside.
- Assemble salad to serve. If meal prepping in a mason jar, add salad dressing to the bottom of the jar first, then add: beef, onions, tomatoes, pickles, cheese, and lettuce.
Tips & Tricks
House Burger Seasoning
- 1 tbsp Flavor God Garlic Lover’s Seasoning
- 1/2 tbsp smoked paprika
- 1/2 tbsp chili powder
- 1/2 tbsp Mexican oregano
- 1/2 tbsp ground mustard
- 3/4 tsp salt
- 3/4 tsp black pepper
Nutrition Information
Calories: 398kcal (20%), Carbohydrates: 24g (8%), Protein: 30g (60%), Fat: 21g (32%), Cholesterol: 93mg (31%), Sodium: 1059mg (46%), Potassium: 521mg (15%), Fiber: 3g (13%), Sugar: 13g (14%)
Grilled Chicken and Asparagus with Roasted Butternut Squash
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 1 bunch asparagus, trimmed, (400 grams)
- 3 1/2 cups butternut squash, cubed, (568 grams)
- 1 tbsp olive oil, divided, (1/2 oz)
- 2 tsp Flavor God Garlic Lover's Seasoning, divided
- 1/2 tsp chili powder
- 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.
- Pre-heat oven to 400° and line a baking sheet with aluminum foil.
- Pat chicken dry with a paper towel, then rub with 1 tsp olive oil. Season with salt, pepper, 1 tsp Flavor God Garlic Lover's Seasoning, and 1/2 tsp chili powder.
- Pre-heat the grill to about 400°. Add chicken and grill for 5-6 minutes per side or until cooked through to an internal temperature of 160° (carry through heat will cook it to 165°). Remove chicken from grill and rest for at least 5 minutes before slicing.
- Add butternut squash to the lined baking sheet. Toss with remaining olive oil and Flavor God seasoning. Salt and pepper to taste. Bake for 20-25 minutes or until fork tender.
- 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.
- Slice chicken before serving alongside asparagus and butternut squash.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 242kcal (12%), Carbohydrates: 20g (7%), Protein: 27g (54%), Fat: 6g (9%), Cholesterol: 72mg (24%), Sodium: 145mg (6%), Potassium: 702mg (20%), Fiber: 5g (21%), Sugar: 5g (6%)
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