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!
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with Egg White Muffins
- Lunch: Turkey Taco Salad
- Dinner: Red Thai Curry
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with Egg White Muffins
- Lunch: Tuscan White Bean & Spaghetti Squash Skillet
- Dinner: Turkey Taco Salad
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with Egg White Muffins
- Lunch: Red Thai Curry
- Dinner: Tuscan White Bean & Spaghetti Squash Skillet
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with Egg White Muffins
- Lunch: Turkey Taco Salad
- Dinner: Red Thai Curry
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with Egg White Muffins
- Lunch: Tuscan White Bean & Spaghetti Squash Skillet
- Dinner: Turkey Taco Salad
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with Egg White Muffins
- Lunch: Red Thai Curry
- Dinner: Tuscan White Bean & Spaghetti Squash Skillet
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
*Note: There are 3 varieties of egg white muffins shown in the photo. Get the recipes for the other 2 varieties here.
Bacon Cheddar Egg White Muffins
A healthy, high protein snack to have at breakfast or anytime!
Servings: egg muffins
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
- Pre-heat oven to 400°. Spray a muffin tin with non-stick cooking oil and set aside.
- Divide bacon, green onions, and cheese evenly into 12 muffin tin molds on top of the bacon.
- 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.
- Bake at 400° for 20 minutes or until the tops of the egg muffins are set and cooked through.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Bacon Cheddar Egg White Muffins” to log this food in My Fitness Pal.
Nutrition Information
Serving: 1muffin, Calories: 73kcal (4%), Carbohydrates: 1g, Protein: 9g (18%), Fat: 4g (6%), Cholesterol: 9mg (3%), Sodium: 149mg (6%), Potassium: 144mg (4%)
Mixed Berry Oatmeal Muffins
Servings: 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%)
Tuscan White Bean & Spaghetti Squash Skillet
Servings: servings
Ingredients
- 1 1/4 lb raw chicken breast
- 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
- Optional (but recommended): Brine chicken breasts for 5-12 hours. Get recipe/instructions here.
- 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.
- Heat remaining olive oil in a large skillet over medium-high heat. Pound chicken breasts to even thickness (about 1/2-3/4" thick), then season on both sides with salt, pepper, and 1/2 tsp lemon pepper seasoning. Add chicken breasts to skillet and brown on each side for 1-2 minutes, then set aside.
- 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.
- 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.
- 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.
- Divide into 5 servings and add sliced chicken on top. Top with parmesan cheese before serving, if desired.
Tips & Tricks
Click here or scan the barcode below to log this meal into My Fitness Pal.
Nutrition Information
Calories: 386kcal (19%), Carbohydrates: 27g (9%), Protein: 35g (70%), Fat: 15g (23%), Cholesterol: 85mg (28%), Sodium: 323mg (14%), Potassium: 1189mg (34%), Fiber: 8g (33%), Sugar: 5g (6%)
Red Thai Curry
Servings: servings
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
- Cook rice according to package directions.
- 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.
- 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.
- 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.
- 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.
Tips & Tricks
Nutrition Information
Calories: 391kcal (20%), Carbohydrates: 37g (12%), Protein: 32g (64%), Fat: 14g (22%), Cholesterol: 65mg (22%), Sodium: 584mg (25%), Potassium: 318mg (9%), Fiber: 4g (17%), Sugar: 7g (8%)
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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