Happy Monday, meal preppers! Hope you all had a great weekend. I worked on some awesome recipes for you guys that I’m really excited to share, and managed to squeeze in some relaxation and friend time. Let’s talk meal prep, shall we?
Every recipe from this week’s prep is actually included in my latest meal prep book! So if you’re feeling like you’d love to have a hard copy book in your kitchen to splash sauce on while you cook, check it out here. You can also buy it in eBook format here. Aside from all my favorite meal prep recipes, the book also includes:
- Tips & tricks for meal prep success
- 5 weekly meal plans with grocery lists and prep day guides
- Essential meal prep kitchen tools and product recommendations
- Meal prep “mind maps” to inspire you when you’re in a rut! Check it out below…
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: Air Fryer Chicken and Veggies
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Egg Roll in a Bowl
- Dinner: Air Fryer Chicken and Veggies
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Egg Roll in a Bowl
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken and Veggies
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Egg Roll in a Bowl
- Dinner: Air Fryer Chicken and Veggies
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Egg Roll in a Bowl
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%)
Egg Roll in a Bowl
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 1 lb ground pork
- 1 13.5 oz bag coleslaw mix (no dressing), (397 grams)
- 1 12 oz bag broccoli slaw, (340 grams)
- 1 6 oz bag snow peas, sliced, (170 grams)
- 5 cloves garlic, minced, (20 grams)
- 1 1/2 tbsp fresh grated ginger
- 1 tbsp sesame oil, divided, (1/2 oz)
Sauces
- 6 tbsp low sodium soy sauce, (3 oz)
- 2 tbsp rice wine vinegar, (1 oz)
- 1 tbsp sriracha sauce, (1/2 oz)
- 1 tbsp hoisin sauce, (1/2 oz)
Optional Toppings (Not Included in Nutrition Info)
- sriracha mayo
- wonton strips
- green onion, chopped
- sesame seeds
Instructions
- Heat 1 tsp sesame oil in a large sauté pan over medium high heat. Add broccoli slaw and snow peas, tossing to distribute the oil. Cover and sauté for 3-5 minutes or until broccoli is tender crisp (add 1-2 tbsp of water to help it along if needed). Add to a large bowl and set aside to cool.
- Heat remaining sesame oil in the same large sauté pan over medium high heat. Add garlic and sauté until it becomes fragrant, about 1 minute.
- Add ground turkey, ground pork, sriracha, and ginger to the sauté pan. Break meat apart with wooden spatula as it cooks, ensuring sriracha and ginger are distributed throughout the meat chunks.
- When meat is mostly cooked through but still has spots of pink, add soy sauce, rice wine vinegar, and hoisin sauce. Continue stirring and breaking apart meat until cooked through, about 7-10 minutes total.
- Once meat is cooked, add coleslaw and mix until combined with meat. Add broccoli slaw and snow peas back into sauté pan and mix until combined.
- Divide mixture evenly into 6 serving dishes or meal prep containers. Top with and desired optional toppings before serving.
Tips & Tricks
- If you don’t have hoisin sauce on hand or can’t find it, use 1/2 tbsp brown sugar instead. It doesn’t have the same flavor, but will lend some of the same sweetness.
- For a lower fat version, use only lean ground turkey.
- Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 312kcal (16%), Carbohydrates: 12g (4%), Protein: 33g (66%), Fat: 15g (23%), Cholesterol: 83mg (28%), Sodium: 719mg (31%), Potassium: 632mg (18%), Fiber: 3g (13%), Sugar: 7g (8%)
Juicy Air Fryer (or Grilled) Chicken
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 2 cups water
- 3 tbsp Homemade Brine Mix
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/4 tsp chili powder
- salt and pepper to taste
- water
Instructions
- Bring 2 cups water to a boil. Add brine mix and stir until dissolved. Pour over ice in a flat bottomed resealable container. Add chicken, then add additional water until chicken is submerged. Brine for at least 5 hours or up to 12 hours.
- Remove chicken from brine and rinse with cold water. Pat dry on a paper towel, then pound down the thicker end of the chicken breast until they are even thickness across.
- Rub the chicken with 1 tsp olive oil until evenly coated. Season with salt, pepper, chili powder, and Oh My Spice! seasoning.
- Pre-heat the air fryer to 400°F.
- Air fry the chicken at 400°F for 11-12 minutes, or until chicken reaches 160° in the thickest part of the chicken, flipping the chicken halfway through. Set aside to rest for about 3-5 mintes before slicing.
Tips & Tricks
Grill instructions: Follow the same instructions above through Step 3. Pre-heat grill to 400°. Grill chicken 6 minutes on first side, then flip and grill 4-5 minutes on other side until chicken reaches 160° in the thickest part of the breast. Allow chicken to rest for 3-5 minutes before slicing.
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 120kcal (6%), Protein: 25g (50%), Fat: 2g (3%), Cholesterol: 80mg (27%), Sodium: 153mg (7%)
Air Fryer Veggies
Servings: servings (1.75 cups per serving)
Ingredients
- 4 cups broccoli florets, (365 g)
- 1 medium zuccini, sliced, (196 g)
- 1 medium orange bell pepper, (136 g)
- 1/2 medium red onion, chopped into 1" chunks, (100 g)
- 1 tbsp olive oil, (0.5 fl oz)
- 3/4 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/4 tsp chili powder
- salt and pepper to taste
Instructions
- Pre-heat air fryer to 370°. In a large bowl, toss all ingredients until evenly coated with oil.
- Spread the veggies evenly in the air fryer basket. For the crispiest results, do this in 2 batches (or more for a smaller air fryer). Air fry for 8 minutes, shaking the basket halfway through.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 1.75cups, Calories: 104kcal (5%), Carbohydrates: 13g (4%), Protein: 4g (8%), Fat: 4g (6%), 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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