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Free Weekly Meal Plans
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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of January 29th, 2023

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Author:

Erin

Published:

January 29, 2023

Updated:

December 28, 2023

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

Happy Sunday, meal preppers! I’m rounding out the month of January with another weekly meal plan before I switch back to posting them every other week. Someday when this blog is my full time job I’ll probably be able to post these weekly (or pretty close to it) all year long 😉 Anywho, this week’s meal prep is full of easy recipes that are great for cold weather. Hope you all have an awesome week!

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
    • Mixed Berry Oatmeal Muffins
    • Korean Inspired Ground Beef Bowls
    • Roasted Butternut Squash and Kale Salad (No Chicken)
    • Juicy Air Fryer (or Grilled) Chicken
    • Roasted Delicata Squash with Cheese

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 Asparagus and Roasted Delicata Squash
  • Dinner: Korean Inspired Ground Beef Bowl

Day 2

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Roasted Butternut Squash and Kale Salad with Juicy Grilled Chicken
  • Dinner: Juicy Grilled Chicken with Asparagus and Roasted Delicata Squash

Day 3

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Korean Inspired Ground Beef Bowl
  • Dinner: Roasted Butternut Squash and Kale Salad with Juicy Grilled Chicken

Day 4

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Juicy Grilled Chicken with Asparagus and Roasted Delicata Squash
  • Dinner: Korean Inspired Ground Beef Bowl

Day 5

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Roasted Butternut Squash and Kale Salad with Juicy Grilled Chicken
  • Dinner: Juicy Grilled Chicken with Asparagus and Roasted Delicata Squash

Day 6

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Korean Inspired Ground Beef Bowl
  • Dinner: Roasted Butternut Squash and Kale Salad with Juicy Grilled Chicken

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
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
4.43 from 21 votes

Korean Inspired Ground Beef Bowls

Prep: 10 minutes mins
Cook: 10 minutes mins
Total: 20 minutes mins
Servings: 4 servings
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Slightly sweet and spicy ground beef is paired with rice, carrot ribbons, broccoli, and rice.
Servings: 4 servings

Ingredients

Korean Inspired Ground Beef

  • 1 lb 93/7 ground beef
  • 1 bunch green onions, chopped and divided, (100 grams)
  • 1/4 cup low sodium soy sauce, (2 fl oz)
  • 3 tbsp light or dark brown sugar, (45 grams)
  • 1 tbsp fresh grated ginger, (15 grams)
  • 3 cloves garlic, minced, (15 grams)
  • 1/2 tbsp olive oil, (7 grams)
  • 2 tsp red pepper powder/Gochugaru, (5 grams)
  • 1 tsp sesame oil, (5 grams)
  • 1/2 tsp red pepper flakes
  • 1/4 tsp black pepper

Other Ingredients

  • 4 cups broccoli florets, (370 grams)
  • 1 pouch Ben's Original Ready Rice Long Grain White, (8.8 oz)
  • 1 medium carrot, peeled into ribbons, (70 grams)
  • Optional sauce: chipotle mayonnaise, (not included in nutrition info)

Instructions

  • Prepare the beef. Whisk soy sauce, brown sugar, sesame oil, ginger, garlic, red pepper powder, and red pepper flakes together in a small bowl until well combined. Set aside.
  • Heat olive oil over medium-high heat in a large skillet until hot and shimmering. Add ground beef in chunks and cook, breaking apart with a spatula into small pieces until cooked through and no red remains.
  • Add sauce and 1/2 of the green onions. Stir to coat the ground beef and simmer for another 1-2 minutes to let the sauce thicken slightly. Remove from heat and serve.
  • Prepare the sides and assemble. Place broccoli florets in a microwave safe dish and cover with a very damp paper towel. Microwave on high for 2 to 2 1/2 minutes or until broccoli is bright green and fork tender. Set aside.
  • Prepare rice according to package instructions. Add to bottom of serving dish. Top with broccoli and beef. Add carrot ribbons and top with remaining green onions and any desired sauces, like chipotle mayonnaise.

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness Korean Inspired Ground Beef Bowls” to log this food in My Fitness Pal.

Nutrition Information

Calories: 392kcal (20%), Carbohydrates: 41g (14%), Protein: 30g (60%), Fat: 13g (20%), Cholesterol: 65mg (22%), Sodium: 691mg (30%), Fiber: 7g (29%), Sugar: 17g (19%)

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 4 votes

Roasted Butternut Squash and Kale Salad (No Chicken)

Prep: 30 minutes mins
Cook: 20 minutes mins
Total: 50 minutes mins
Servings: 4 servings
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Massaged kale is paired with sweet roasted butternut squash, dried cranberries, and a dijon dressing.
Servings: 4 servings

Ingredients

  • 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)
  • 1/2 tsp Flavor God Garlic Lover’s Seasoning
  • 2 tsp 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.
  • 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: 335kcal (17%), Carbohydrates: 43g (14%), Protein: 7g (14%), Fat: 18g (28%), Cholesterol: 7mg (2%), Sodium: 318mg (14%), 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
4.58 from 14 votes

Juicy Air Fryer (or Grilled) Chicken

Prep: 10 minutes mins
Cook: 12 minutes mins
Total: 22 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 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%)

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 2 votes

Roasted Delicata Squash with Cheese

Prep: 15 minutes mins
Cook: 25 minutes mins
Total: 40 minutes mins
Servings: 4 servings
Rate Pin Print
Deliciously sweet and tender delicata squash is roasted with a salty, tangy blend of hard cheeses for a super simple side dish!
Servings: 4 servings

Ingredients

  • 2 medium delicata squash, ends trimmed and seeds removed, (900 grams)
  • 1/4 cup Parmigiano Reggiano and Pecorino Romano cheese blend, (26 grams)
  • 1 tbsp olive oil
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
  • Optional: fresh parsley for serving

Instructions

  • Preheat oven to 425°. Line a large baking sheet with foil or parchment paper. Set aside.
  • Slice the squash in half lengthwise and scoop out the seeds. Slice the squash halves into 1/4 to 1/2-inch thick slices (half moon shape).
  • Add squash to a large bowl, then add olive oil, cheese, and seasoning, tossing to coat the squash evenly. You may need to press the squash into the cheese to help it stick.
  • Arrange sliced squash in a single layer on prepared baking sheet. Bake for 20-25 minutes until squash is golden brown. Top with fresh chopped parsley before serving, if desired.

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness Roasted Delicata Squash with Cheese” to log this food in My Fitness Pal.

Nutrition Information

Calories: 131kcal (7%), Carbohydrates: 19g (6%), Protein: 3g (6%), Fat: 5g (8%), Cholesterol: 7mg (2%), Sodium: 417mg (18%), Fiber: 4g (17%), 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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