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Recipes Meal Prep

Meal Prep – Week of January 28th, 2019

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Author:

Erin

Published:

January 28, 2019

Updated:

January 28, 2019

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

It’s that time again, guys! Monday has arrived. Time to get back to the work routine and time to get back on track if you fell off the bandwagon over the weekend – like me! Sunday brunch + cocktail recipe testing yesterday led to a super late meal prep and not enough exercise or veggies. BUT I had a great day with loved ones, and that’s what counts. Plus I now have a gorgeous and delicious cocktail recipe to share with you soon 😉

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
  • Blueberry Almond Baked Protein Oatmeal Muffins
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Thai Slow Cooker Chicken
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?
  • Bruschetta Baked Cod with Broccolini
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?
  • Turkey Taco Salad
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?

Here’s what’s on the menu this week:

The Meal Plan:

Day 1

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Bruschetta Baked Cod with Broccolini
  • Dinner: Thai Slow Cooker Chicken

Day 2

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Turkey Taco Salad
  • Dinner: Bruschetta Baked Cod with Broccolini

Day 3

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Thai Slow Cooker Chicken
  • Dinner: Bruschetta Baked Cod with Broccolini

Day 4

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Turkey Taco Salad
  • Dinner: Bruschetta Baked Cod with Broccolini

Day 5

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Thai Slow Cooker Chicken
  • Dinner: Turkey Taco Salad 

Day 6

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Thai Slow Cooker Chicken
  • Dinner: Turkey Taco Salad 

The Snack Ideas:

  • Flavored tuna packets with plantain chips
  • Celery and peanut butter
  • Deli turkey (nitrate and nitrite free)
  • Blueberries and grapes
  • Protein shakes
  • Hard boiled egg whites

The Containers:

The Recipes:

4.11 from 19 votes

Blueberry Almond Baked Protein Oatmeal Muffins

Prep: 10 minutes mins
Cook: 25 minutes mins
Total: 35 minutes mins
Servings: 7 jumbo muffins
Rate Pin Print
Servings: 7 jumbo muffins

Ingredients

  • 2 cups rolled oats
  • 2 scoops Cellucor Whipped Vanilla whey protein
  • 1 cup applesauce
  • 1/4 cup maple syrup
  • 2 egg whites
  • 1 tsp almond extract
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp cinnamon
  • 1/2 cup unsweetened vanilla almond milk
  • 1 1/2 tbsp almond butter
  • 3 tbsp almond slivers
  • 1 cup blueberries

Instructions

  • Pre-heat oven to 350 degrees.
  • Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.
  • Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.
  • Add remaining wet ingredients and stir until just combined, then fold in blueberries.
  • Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet.  Top with almond slivers.
  • Bake at 350 degrees for 35 minutes or until the tops begin to get golden brown and do not collapse when touched (they will get firmer as they cool).

Tips & Tricks

Try scooping with a 4-oz disher and baking with these jumbo silicone baking cups for best results.
Click here or scan the barcode below to log this food into My Fitness Pal.

Nutrition Information

Calories: 237kcal (12%), Carbohydrates: 35g (12%), Protein: 13g (26%), Fat: 5g (8%), Cholesterol: 10mg (3%), Sodium: 84mg (4%), Fiber: 5g (21%), Sugar: 13g (14%)

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!

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Thai Slow Cooker Chicken

Prep: 25 minutes mins
Cook: 7 hours hrs
Total: 7 hours hrs 25 minutes mins
Servings: 6 servings
Rate Pin Print
Servings: 6 servings

Ingredients

  • 1 1/2 lbs chicken breast
  • 6 cups butternut squash, cubed
  • 1 medium zucchini, chopped
  • 1 cup sweet peppers, sliced into rings
  • 1/2 cup onion, chopped
  • 13.5 oz can light coconut milk
  • 1 cup brown jasmine rice, cooked according to package directions
  • 2 limes juiced
  • 3 tbsp red curry paste
  • 2 cloves garlic, minced
  • 2 tbsp Thai basil, chopped
  • 1 1/2 tbsp coconut sugar
  • 1 tbsp ginger paste
  • 1 tsp fish sauce

Instructions

  • Add onion and chicken to the bottom of a slow cooker.  Top with butternut squash.
  • Mix coconut milk, lime juice, red curry paste, garlic, coconut sugar, ginger paste, and fish sauce.  Pour over top of butternut squash.
  • Set slow cooker on low for 6 1/2 hours.
  • Once slow cooker is done, remove chicken and pour butternut squash and sauce into a large blender or food processor, leaving a top vent open to release steam.  Blend just until smooth, then return to slow cooker.
  • Shred chicken with two forks and return to slow cooker. Add zucchini, sweet peppers, and Thai basil and return to low heat for 30 minutes.
  • Serve butternut squash and chicken mixture with rice.

Nutrition Information

Calories: 355kcal (18%), Carbohydrates: 47g (16%), Protein: 31g (62%), Fat: 6g (9%), Cholesterol: 66mg (22%), Sodium: 354mg (15%), Potassium: 804mg (23%), Fiber: 6g (25%), 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
2 from 2 votes

Bruschetta Baked Cod with Broccolini

Prep: 15 minutes mins
Cook: 15 minutes mins
Total: 30 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 24 oz Alaskan Leader Frozen Wild Caught Alaska Cod, (680 grams)
  • 10-12 stocks broccolini, (340 grams)
  • 1 cup cherry tomatoes, halved, (200 grams)
  • 2 tbsp basil, chopped
  • 2 cloves garlic, minced
  • 1 tbsp unsalted butter, (0.5 oz)
  • 1 tbsp balsamic vinegar, (0.5 oz)
  • 1/2 tbsp olive oil, (0.25 oz)
  • 1/2 tsp Oh My Spice! Italian Seasoning
  • Salt and pepper to taste

Instructions

  • Add tomatoes, garlic, basil, olive oil, and balsamic vinegar to a resealable container.  Toss and refrigerate at least 1 hour before serving.
  • Pre-heat oven to 375 degrees. Line a baking sheet with aluminum foil and set aside.
  • Place thawed cod fillets on baking sheet and season with Oh My Spice! seasoning.  Bake for 15 minutes or until fish flakes apart easily with a fork.
  • If desired, steam broccolini in the microwave covered with a damp paper towel for 1-2 minutes.  Then melt butter in a large skillet over medium-high heat.  Add broccolini and sauté until cooked through and tender-crisp.
  • Serve cod and broccolini with bruschetta on top.

Nutrition Information

Calories: 210kcal (11%), Carbohydrates: 10g (3%), Protein: 32g (64%), Fat: 5g (8%), Cholesterol: 103mg (34%), Sodium: 125mg (5%), Potassium: 602mg (17%), Fiber: 5g (21%), Sugar: 4g (4%)

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 from 10 votes

Turkey Taco Salad

Prep: 15 minutes mins
Cook: 10 minutes mins
Total: 25 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb Jennie-O extra lean ground turkey, 99%
  • 1/2 cup Frontera New Mexico Taco Skillet Sauce
  • 2 hearts romaine lettuce, chopped
  • 1 cup cherry tomatoes, halved
  • 1 cup black beans
  • 1 cup corn kernels
  • 1/2 cup Casa Sanchez Taqueria Style Avocado Salsa
  • 1/4 cup Fage 0% plain Greek yogurt
  • 1/2 cup tortilla strips

Instructions

  • Layer lettuce, cherry tomatoes, black beans, and corn in a meal prep container.
  • 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 Greek yogurt, avocado salsa and tortilla strips on top.

Nutrition Information

Calories: 322kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 56mg (19%), Sodium: 613mg (27%), Fiber: 6g (25%), Sugar: 8g (9%)

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!

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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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4.11 from 19 votes (19 ratings without comment)

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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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