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Peanut Butter and Fitness

Healthy eating with a dollop of indulgence.

Meal Prep – Week of January 9th, 2022

Meal Prep, Weekly Meal Plans

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Happy Sunday, meal preppers! This week’s meal plan has one newbie and several old favorite recipes. How’d you guys fare during the first week of the new year?? I knew it would be a crazy/busy week, but I didn’t quite expect the wrenches thrown by snow storms here in Virginia.

I think I’m going to start posting my weekly meal preps on Sundays instead of Mondays. I think more people can actually use the meal planning help on Sunday vs Monday. Anyone want to weigh in on that? Hit me up in the comments section!

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 some of this week’s recipes. Just click the button to jump straight to the one you want!

Mixed Berry Oatmeal Muffins ↓
Egg White Muffins ↓
Red Thai Curry ↓
Tuscan White Bean Chicken ↓
Turkey Taco Salad ↓

The Meal Plan

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

The Snack Ideas

  • Yogurt and granola
  • Flavored tuna packets
  • Apples with peanut butter
  • Blueberries and strawberries
  • Protein shakes
  • Egg white muffins

Here’s a look at the inside of my fridge after finishing this prep. So satisfying!

The Containers

The Recipes

Egg White Muffins

*Note: There are 3 varieties of egg white muffins shown in the photo. Get the recipes for the other 2 varieties here.

4.67 from 3 votes
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Bacon Cheddar Egg White Muffins

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 12 egg muffins
Calories per serving 73 kcal

Ingredients

  • 24 fl oz egg whites
  • 2 fl oz half and half
  • 2 slices center cut bacon, chopped and cooked (18 grams)
  • 3/4 cup sharp cheddar cheese, grated (84 grams)
  • 3 tbsp green onions, chopped
  • Salt and pepper to taste

Instructions

  1. Pre-heat oven to 400°.  Spray a muffin tin with non-stick cooking oil and set aside.

  2. Divide bacon, green onions, and cheese evenly into 12 muffin tin molds on top of the bacon.

  3. Add about 1 tsp half and half to each muffin, then pour egg whites into muffin tin molds until they are about 3/4 full.  Season with salt and pepper to taste.

  4. Bake at 400° for 20 minutes or until the tops of the egg muffins are set and cooked through.

Recipe Notes

Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Facts
Bacon Cheddar Egg White Muffins
Amount Per Serving (1 muffin)
Calories 73 Calories from Fat 36
% Daily Value*
Fat 4g6%
Cholesterol 9mg3%
Sodium 149mg6%
Potassium 144mg4%
Carbohydrates 1g0%
Protein 9g18%
* Percent Daily Values are based on a 2000 calorie diet.
Mixed Berry Oatmeal Muffins
4.25 from 24 votes
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Mixed Berry Oatmeal Muffins

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 7 jumbo muffins
Calories per serving 209 kcal

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

  1. Pre-heat oven to 350 degrees.  Arrange 7 jumbo silicone baking cups on a baking sheet.

  2. Mix all dry ingredients, then add wet ingredients and mix until combined.  Divide evenly into 7 baking cups.

  3. Bake for 35 minutes or until tops of muffins begin to brown slightly.  Allow to cool slightly before removing from silicone cups and serving.

Recipe Notes

  • 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 Facts
Mixed Berry Oatmeal Muffins
Amount Per Serving
Calories 209 Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 116mg5%
Potassium 125mg4%
Carbohydrates 32g11%
Fiber 5g21%
Sugar 12g13%
Protein 12g24%
* Percent Daily Values are based on a 2000 calorie diet.
Tuscan White Bean Chicken Skillet
4.17 from 12 votes
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Tuscan White Bean & Spaghetti Squash Skillet

Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 10 minutes
Servings 5 servings
Calories per serving 386 kcal

Ingredients

  • 1 1/4 lb raw chicken breast, thinly sliced
  • 1 medium spaghetti squash (500 grams flesh)
  • 1 15.5 oz can cannelini beans, drained
  • 4 cups kale, trimmed and roughly chopped (270 grams)
  • 2 oz sun dried tomatoes, sliced
  • 1 1/4 cup light coconut milk
  • 1 cup low sodium chicken broth
  • 1/2 cup dry white wine (I like Sauvignon Blanc)
  • 1/2 medium onion, chopped (55 grams)
  • 2 tbsp white whole wheat flour (6 grams)
  • 3 tbsp unsalted butter (1 1/2 oz)
  • 2 tsp olive oil (0.33 oz)
  • 4 cloves garlic, minced (16 grams)
  • 2 tsp Oh My Spice! Lemon Pepper Dill Seasoning
  • 1/2 tsp ground mustard
  • 1/4 tsp red pepper flakes

Instructions

  1. Optional (but recommended): Brine chicken breasts for 5-12 hours. Get recipe/instructions here.

  2. Pre-heat oven to 400 degrees.  Cut spaghetti squash in half and scoop out seeds.  Rub cut sides with 1 tsp olive oil and season with 1/2 tsp lemon pepper seasoning.  Bake for 35-40 minutes until flesh flakes away easily with a fork.

  3. Heat remaining olive oil in a large skillet over medium-high heat.  Season chicken breast on both sides with salt, pepper, and 1/2 tsp lemon pepper seasoning, then add to skillet and brown on each side for 1-2 minutes, then set chicken aside.

  4. Add butter to skillet until melted and hot, then add onion and garlic and sauté until tender.  Stir in flour until it is absorbed, then gradually whisk in wine, chicken broth, and coconut milk.

  5. Add sun dried tomatoes and remaining spices to skillet.  Stir well, then add cannelini beans to the skillet and stir to combine. Return chicken to skillet and spoon sauce over chicken.  Lower heat to a simmer for 10-15 minutes until chicken is cooked through. Stir the kale in during the last 5-10 minutes of cooking, then remove from heat.

  6. Remove chicken from skillet and allow to rest for a few minutes before slicing. While the chicken rests, add spaghetti squash to skillet and stir until well combined and heated through.

  7. Divide into 5 servings and add sliced chicken on top. Top with parmesan cheese before serving, if desired.

Recipe Notes

Click here or scan the barcode below to log this meal into My Fitness Pal.

Nutrition Facts
Tuscan White Bean & Spaghetti Squash Skillet
Amount Per Serving
Calories 386 Calories from Fat 135
% Daily Value*
Fat 15g23%
Cholesterol 85mg28%
Sodium 323mg14%
Potassium 1189mg34%
Carbohydrates 27g9%
Fiber 8g33%
Sugar 5g6%
Protein 35g70%
* Percent Daily Values are based on a 2000 calorie diet.
Red Thai Curry
4.56 from 9 votes
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Red Thai Curry

Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4 servings
Calories per serving 391 kcal

Ingredients

  • 1 lb chicken breast, thinly sliced
  • 2 large carrots, sliced (150 grams)
  • 1 medium zucchini, sliced (120 grams)
  • 1/2 red bell pepper, sliced (90 grams)
  • 1/2 medium onion, chopped (50 grams)
  • 1 cup coconut milk (add more for a saucier curry)
  • 1/2 cup low sodium chicken broth (4 oz)
  • 3 tbsp Thai red curry paste (1.5 oz)
  • 1/2 tbsp fish sauce (0.25 oz)
  • 1/2 tbsp olive oil (0.25 oz)
  • 1/2 tbsp coconut sugar (6 grams)
  • 1/2 tbsp arrowroot flour (4.5 grams)
  • 1/4 cup Thai basil leaves, chopped
  • 2/3 cup Lundberg Organics Brown Jasmine Rice (120 grams)

Instructions

  1. Cook rice according to package directions.
  2. Heat olive oil in a large skillet or pot with flat sides over medium-high heat. Add onion and sauté until fragrant and tender. Add red curry and mix to coat onions.
  3. Add sliced chicken breast and mix, then add carrot slices. Sauté for 3-4 minutes or until chicken is partly cooked through, then add ¾ cup coconut milk and chicken broth. Bring to a boil.
  4. While mixture is coming to a boil, whisk the remaining ¼ cup coconut milk with arrowroot flour. Pour into the skillet and mix well. Lower heat to a simmer for 5 minutes.
  5. Add zucchini, pepper, fish sauce, coconut sugar and basil leaves. Simmer for another 5 minutes and remove from heat. The residual heat will continue to soften the vegetables before serving over rice.

Recipe Notes

  • Click here or scan the barcode below to log this food WITH RICE in My Fitness Pal.
  • Click here to log this food WITHOUT RICE in My Fitness Pal.
Nutrition Facts
Red Thai Curry
Amount Per Serving
Calories 391 Calories from Fat 126
% Daily Value*
Fat 14g22%
Cholesterol 65mg22%
Sodium 584mg25%
Potassium 318mg9%
Carbohydrates 37g12%
Fiber 4g17%
Sugar 7g8%
Protein 32g64%
* Percent Daily Values are based on a 2000 calorie diet.
Turkey Taco Salad
4.41 from 5 votes
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Ground Turkey Taco Salad

Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 4 servings
Calories per serving 256 kcal

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

  1. Layer lettuce, cherry tomatoes, black beans, and corn in 4 serving dishes.

  2. 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.

  3. Serve over veggies, then add desired toppings before serving.

Recipe Notes

Click here or scan the barcode below to log this food into My Fitness Pal.

Nutrition Facts
Ground Turkey Taco Salad
Amount Per Serving
Calories 256 Calories from Fat 27
% Daily Value*
Fat 3g5%
Cholesterol 55mg18%
Sodium 342mg15%
Potassium 487mg14%
Carbohydrates 23g8%
Fiber 4g17%
Sugar 6g7%
Protein 31g62%
* Percent Daily Values are based on a 2000 calorie diet.
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Reader Interactions

  2. Tayler says

    Honestly, Saturdays would be great, that way I can get my food and prep done Sunday! But Sunday definitely works better than Monday!

    • Erin says

      Thanks for the feedback Tayler! I think Saturdays would be too much of a stretch for me to get everything ready and posted, but you can always browse my meal prep archives for inspiration if it’s easier to start planning earlier.

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