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!
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
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops ON Gold Standard Plant Based Protein Powder, (72 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%)
Korean Inspired Ground Beef Bowls
Servings: 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
Click here or scan the barcode below to log this food into 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%)
Roasted Butternut Squash and Kale Salad (No Chicken)
Servings: 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%)
Juicy Air Fryer (or Grilled) Chicken
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 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.
- Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through (sometimes I up the temp to 390 degrees after flipping the chicken for crispier edges). Set aside to cool for about 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 barely reaches 165° in the thickest part of the chicken. Allow chicken to rest for 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%)
Roasted Delicata Squash with Cheese
Servings: 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
Click here or scan the barcode below 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%)
