Happy Sunday, meal preppers! It’s time for my first new weekly meal plan of the new year, and it’s a goodie. Several of my all time favorite recipes are in here, including my favorite juicy grilled chicken, tuna salad, and turkey taco salad. The Creamy Orzo with Garlic Roasted Tomatoes is also a favorite, although I make it more for a side dish to share with friends than as meal prep. After having it in my meal prep recently, I’m thinking I need to include it in the rotation more often!
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: Blueberry Oat Crumble Muffins with fruit
- Lunch: Juicy Grilled Chicken with Creamy Orzo with Garlic Roasted Tomatoes
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Blueberry Oat Crumble Muffins with fruit
- Lunch: Tuna Salad Lunch Box
- Dinner: Juicy Grilled Chicken with Creamy Orzo with Garlic Roasted Tomatoes
Day 3
- Breakfast: Blueberry Oat Crumble Muffins with fruit
- Lunch: Turkey Taco Salad
- Dinner: Tuna Salad Lunch Box
Day 4
- Breakfast: Blueberry Oat Crumble Muffins with fruit
- Lunch: Juicy Grilled Chicken with Creamy Orzo with Garlic Roasted Tomatoes
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Blueberry Oat Crumble Muffins with fruit
- Lunch: Tuna Salad Lunch Box
- Dinner: Juicy Grilled Chicken with Creamy Orzo with Garlic Roasted Tomatoes
Day 6
- Breakfast: Blueberry Oat Crumble Muffins with fruit
- Lunch: Turkey Taco Salad
- Dinner: Tuna Salad Lunch Box
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
Blueberry Oat Crumble Muffins
Tender muffins with a buttery streusel topping and bursting with fresh blueberries. Perfect for breakfast or dessert – with a protein boost!
Servings: muffins
Ingredients
Muffins
- 1 1/2 cups rolled oats, (120 grams)
- 2/3 cups all purpose flour, (84 grams)
- 1/2 scoop Dymatize Elite Vanilla Casein Protein Powder, (17 grams)
- 1/2 scoop Cellucor Whipped Vanilla whey protein powder, (15 grams)
- 1 tsp cinnamon
- 1 1/2 tsp baking powder
- 1/4 tsp baking soda
- 1/4 tsp salt
- 1 cup blueberries, (160 grams)
- 1/2 cup unsweetened vanilla almond milk, (4 fl oz)
- 1/3 cup light brown sugar, (67 grams)
- 1/4 cup coconut oil, melted, (2 fl oz)
- 3 tbsp unsalted butter, softened
- 2 eggs, room temperature, (100 grams)
- 1 tsp vanilla extract
Crumb Topping
- 1/3 cup brown sugar, (67 grams)
- 3 tbsp unsalted butter, cold, (45 grams)
- 1/3 cup all purpose flour, (42 grams)
- 1/3 cup rolled oats, (27 grams)
- 1/2 tsp cinnamon
Instructions
- Pre-heat oven to 425°.
- Make the crumb topping: Add all ingredients to a medium bowl and cut the butter into the mixture using your fingers or a fork. It will take a few minutes for everything to come together, but be patient because it's worth it! Keep the mixture as large crumbles and do not over-mix. Set aside.
- Make the muffin batter: Pour almond milk over rolled oats and set aside.
- Mix all remaining dry muffin ingredients together and set aside.
- Using a handheld or stand mixer fitted with a paddle attachment, beat the butter and brown sugar together on high speed until smooth and creamy, about 2 minutes. Add eggs, one at a time and beat until well combined. Then, with the mixer set to low, slowly add coconut oil until well combined.
- Add wet ingredients to dry mixture and mix until just combined. Fold in blueberries, then divide evenly into 14 non-stick baking cups.
- Add crumbles to muffins: Using your hand or a spoon, divide the topping among the 16 muffins and gently press into the tops of the muffins so it sticks.
- Bake: Bake at 425° for 5 minutes, then lower heat to 350° and bake for 20 minutes or until tops of muffins begin to brown slightly and a toothpick inserted in the center of a muffin comes out clean.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Blueberry Oat Crumble Muffins” to log this food in My Fitness Pal.
Nutrition Information
Serving: 80g, Calories: 211kcal (11%), Carbohydrates: 26g (9%), Protein: 5g (10%), Fat: 10g (15%), Cholesterol: 42mg (14%), Sodium: 63mg (3%), Potassium: 72mg (2%), Fiber: 2g (8%), Sugar: 11g (12%)
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%)
Creamy Orzo with Garlic Roasted Tomatoes
Servings: servings
Ingredients
- 1 cup whole wheat orzo, (168 grams)
- 1 cup cherry tomatoes, halved, (150 grams)
- 1 cup frozen green peas, (143 grams)
- 5 oz frozen spinach
- 1/2 cup onion, chopped, (80 grams)
- 1/2 cup parmesan cheese, (50 grams)
- 1/4 cup fresh basil, chopped
- 4 cloves garlic, minced, (16 grams)
- 1 tsp Oh My Spice! Lemon Pepper Seasoning, divided
- 3/4 cup no salt added chicken stock, (6 oz)
- 3/4 cup low sodium cream of mushroom soup, (170 grams)
- 1/2 cup white wine, (4 oz)
- 1 tbsp unsalted butter, (1/2 oz)
- 1 tsp olive oil
Instructions
- Pre-heat oven to 450 degrees. Line a small baking sheet with aluminum foil. Toss halved tomatoes with olive oil and half of the garlic. Arrange in a single layer on lined baking sheet. Bake for 20 minutes and set aside.
- Heat a large pot over medium-high heat. Add butter and melt, then add onion and garlic. Sauté for 1-2 minutes until fragrant and tender.
- Add cream of mushroom soup, chicken stock, wine, and Oh My Spice seasoning. Cover and bring to a boil, then add orzo, salt and pepper. Stir until orzo is covered, then lower heat to a simmer for 7 minutes.
- Remove pot from heat and stir in peas, spinach, roasted tomatoes, basil, and parmesan cheese. Cover and allow to rest for about 5 minutes or until orzo is cooked al dente and cheese is melted.
- Serve with fresh lemon zest, basil, and more parmesan cheese, if desired.
Nutrition Information
Serving: 143g, Calories: 225kcal (11%), Carbohydrates: 29g (10%), Protein: 8g (16%), Fat: 6g (9%), Cholesterol: 14mg (5%), Sodium: 207mg (9%), Potassium: 146mg (4%), Fiber: 6g (25%), Sugar: 3g (3%)
Tuna Salad Meal Prep Box
This classic sandwich staple is lightened up and served bento style with pita or crackers and grapes. A great no heat lunch option!
Servings: servings (212 g tuna salad per serving)
Ingredients
Tuna Salad
- 15 oz chunk white albacore tuna, drained
- 11 oz chunk light tuna, drained
- 0.625 cups Duke's Light Mayonnaise, (1/2 cup plus 2 tbsp)
- 1/4 cup celery, chopped, (35 grams)
- 1/4 cup red onion, chopped, (35 grams)
- 2 tbsp sweet relish, (1 oz)
- 1 tbsp Dijon mustard, (0.5 oz)
- 1 tsp lemon zest
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/2 tsp salt
Instructions
- Add all tuna salad ingredients to a bowl and mix until well combined. Serve with crackers and grapes, if desired.
Tips & Tricks
- The tuna salad recipe yields about 4 cups or 1060 grams total.
- Scan the barcode below or search for “Peanut Butter and Fitness Tuna Salad2” to log this food in My Fitness Pal.
Nutrition Information
Serving: 212grams, Calories: 264kcal (13%), Carbohydrates: 4g (1%), Protein: 35g (70%), Fat: 12g (18%), Cholesterol: 66mg (22%), Sodium: 790mg (34%), Potassium: 29mg (1%), Sugar: 2g (2%)
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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