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Recipes Meal Prep

Meal Prep – Week of January 7th, 2019

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Author:

Erin

Published:

January 7, 2019

Updated:

January 7, 2019

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

Happy Monday and welcome to the first full work week of 2019! And yes, I cringed while writing that. It’s always tough getting back to a busy routine after having some much needed time off. But here we are…and if you’re like me, you probably have committed yourself to some healthier habits in January than you had in December. Of course, that only packs more on top of your already busy and tiring routine.

  • 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?
  • Egg White Slices
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Italian Kale and Radicchio Lentil Salad
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?
  • Italian Spaghetti Squash Bake
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Chicken Fajita Bowls
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?

That’s why I meal prep! By the time I get home from work at night and squeeze in a gym session and shower, it’s too late to cook up a healthy dinner and accomplish anything meaningful…like laundry 😉 So instead, I spend a few hours on the weekend getting everything ready to eat for the week ahead. Yes, it’s a sacrifice of precious weekend time, but to me it’s worth it. Anywho, best of luck to all of you in getting through this week. I know I’ll need it!

The Meal Plan:

Day 1

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Italian Kale and Radicchio Salad
  • Dinner: Chicken Fajita Bowl

Day 2

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Italian Spaghetti Squash Bake
  • Dinner: Italian Kale and Radicchio Salad

Day 3

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Chicken Fajita Bowl
  • Dinner: Italian Spaghetti Squash Bake

Day 4

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Italian Kale and Radicchio Salad
  • Dinner: Chicken Fajita Bowl

Day 5

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Italian Spaghetti Squash Bake
  • Dinner: Italian Kale and Radicchio Salad

Day 6

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Chicken Fajita Bowl
  • Dinner: Italian Spaghetti Squash Bake

The Snack Ideas:

  • Flavored tuna packets with plantain chips
  • Carrots with hummus
  • Deli turkey (nitrate and nitrite free)
  • Blueberries and blackberries
  • 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
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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!

Rate Recipe
4.34 from 6 votes

Egg White Slices

Cook: 10 minutes mins
Total: 10 minutes mins
Servings: 6 servings
Rate Pin Print
Servings: 6 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%)

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
No ratings yet

Italian Kale and Radicchio Lentil Salad

Prep: 20 minutes mins
Cook: 10 minutes mins
Total: 30 minutes mins
Servings: 6 servings
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Servings: 6 servings

Ingredients

  • 1 1/2 lb raw chicken breast
  • 8 cups kale, chopped, (140 grams)
  • 4 cups radicchio, sliced, (140 grams)
  • 1/2 cup dry green lentils, cooked according to package directions, (88 grams)
  • 1/2 cup pomegranate arils, (85 grams)
  • Optional toppings: feta cheese

Marinade/Dressing

  • 5 tbsp olive oil, (2.5 oz)
  • 1/4 cup white wine vinegar, (2 oz)
  • 2 tbsp lemon juice, (1 oz)
  • 2 tbsp honey, (1 oz)
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/2 tsp dried parsley
  • 1/4 tsp red pepper flakes
  • Optional: 2 tbsp grated Parmesan cheese

Instructions

  • Whisk together all marinade/dressing ingredients except Parmesan cheese (if using).  Pour half of the dressing over the chicken breast in a resealable bag or container.  Marinate for at least 1 hour.
  • If desired, whisk Parmesan cheese into remaining salad dressing (not included in nutrition info).
  • Assemble salad by tossing kale, radicchio, and cooked lentils with most of the remaining dressing, conserving some for on top of the chicken once cooked. (Keep dressing separate if meal prepping the salad.)
  • Grill chicken until cooked through, about 5 minutes per side, depending on thickness.  Allow chicken to rest for 5 minutes before slicing and placing on top of salads.
  • Top chicken with remaining dressing and pomegranate arils.  Add feta cheese, if desired (not included in nutrition info).

Nutrition Information

Calories: 298kcal (15%), Carbohydrates: 19g (6%), Protein: 32g (64%), Fat: 11g (17%), Cholesterol: 66mg (22%), Sodium: 90mg (4%), Potassium: 648mg (19%), 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!

Rate Recipe
4.34 from 3 votes

Italian Spaghetti Squash Bake

Prep: 20 minutes mins
Cook: 1 hour hr 40 minutes mins
Total: 2 hours hrs
Servings: 5 servings
Rate Pin Print
Servings: 5 servings

Ingredients

  • 1 lb extra lean ground turkey
  • 2 links Jennie-O Sweet Italian Turkey Sausage, casings removed
  • 4 lb spaghetti squash
  • 1 24 oz jar Monte Bene Tomato Basil Pasta Sauce, (found at HEB)
  • 1/2 medium onion, diced, (60 grams)
  • 1/2 medium red bell pepper, chopped, (60 grams)
  • 2 cloves garlic, minced
  • 2 eggs, whisked
  • 2 tsp olive oil, divided
  • 2 tsp Flavor God Garlic Lover’s Seasoning, divided
  • 1/4 tsp red pepper flakes
  • Optional: 1/2 cup parmesan cheese

Instructions

  • Pre-heat oven to 400 degrees. Line a 9×13″ baking sheet with aluminum foil. Set aside.
  • Cut spaghetti squash in half and remove seeds.  Rub cut side of flesh with 1 tsp olive oil, then season with 1 tsp Flavor God seasoning.  Place cut side up on lined baking sheet and bake for 40 minutes or until squash can be easily flaked apart with a fork.  Set aside to cool.
  • Heat remaining olive oil in a large sauté pan over medium-high heat.  Add bell pepper, onion, and garlic and sauté until fragrant.  Add ground turkey and sausage, breaking apart with a wooden spoon.  Season with remaining Flavor God seasoning and continue cooking and breaking apart with a spoon.  
  • When meat is mostly cooked through, add pasta sauce, stir, and bring to a boil, then remove from heat. Set aside to cool.
  • Using a fork, scrape spaghetti squash “noodles” from shell and place in a large bowl.  Add red pepper flakes, meat and sauce mixture and mix until combined.
  • If the squash mixture is hot to the touch, you will need to temper your eggs with some of the liquid before stirring in the eggs.  If it is just warm to the touch, you can stir the eggs in directly.
  • Grease a deep, 9×9″ casserole dish with non-stick cooking spray or olive oil. Add squash mixture and flatten out on top.  Bake for 45 minutes to 1 hour, until it becomes firm to the touch.  If desired, add parmesan cheese on top for the last 10-15 minutes of baking.

Tips & Tricks

You can also make this dish with 93/7 ground chicken, but it will add about 7 grams of fat per serving.

Nutrition Information

Calories: 280kcal (14%), Carbohydrates: 18g (6%), Protein: 30g (60%), Fat: 10g (15%), Cholesterol: 144mg (48%), Sodium: 549mg (24%), Potassium: 184mg (5%), Fiber: 5g (21%), Sugar: 10g (11%)

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
No ratings yet

Chicken Fajita Bowls

Prep: 20 minutes mins
Cook: 30 minutes mins
Total: 50 minutes mins
Servings: 8 servings
Rate Pin Print
Servings: 8 servings

Ingredients

  • 2 lb chicken breast, sliced thinly into strips
  • 1 cup Lundberg Basmati Brown Rice, cooked according to package directions
  • 1 8-oz bag Frontera Green Chile Enchilada Sauce
  • 1 cup HEB Mild Guacamole
  • 1 cup Cocina Fresca Mild Jalapeno Salsa
  • 1 red bell pepper, sliced, (120 grams)
  • 1 green bell pepper, sliced, (120 grams)
  • 1/2 medium yellow onion, sliced, (50 grams)
  • 3 cloves garlic, minced
  • 1 tsp Oh My Spice! Sriracha Lime Seasoning

Instructions

  • Pre-heat oven to 400 degrees.
  • Add chicken, enchilada sauce, bell pepper, onion, garlic, and seasoning to a large oven safe dish.  Mix together with your hands and bake for 30-35 minutes or until chicken is cooked through.
  • Serve chicken fajitas over rice with guacamole and salsa.

Nutrition Information

Calories: 307kcal (15%), Carbohydrates: 27g (9%), Protein: 30g (60%), Fat: 9g (14%), Cholesterol: 66mg (22%), Sodium: 628mg (27%), Potassium: 355mg (10%), Fiber: 6g (25%), Sugar: 3g (3%)

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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WELCOME

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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