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Recipes Meal Prep

Meal Prep – Week of July 15th, 2019

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Author:

Erin

Published:

July 15, 2019

Updated:

January 15, 2021

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

It’s that time again…Meal Prep Monday! Admittedly, this is not my most exciting meal prep. All of these recipes are regulars in my meal preps and they are truly simple and easy. That’s pretty much what I’ve been going for since I brought home a new puppy 😉 Her name is Lulu and you can check her out on IG @peanutbutterpatches. Happy Monday!

  • 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?
  • Basil Pesto Salmon with Sweet Potatoes and Asparagus
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?
  • Chicken Tenders with Asian Vegetable Medley
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?
  • Turkey Taco Salad
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?

The Meal Plan

Day 1

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Pesto Salmon with Asparagus and Sweet Potatoes
  • Dinner: Turkey Taco Salad

Day 2

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Chicken Tenders with Mixed Veggies
  • Dinner: Pesto Salmon with Asparagus and Sweet Potatoes

Day 3

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Turkey Taco Salad
  • Dinner: Pesto Salmon with Asparagus and Sweet Potatoes

Day 4

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Chicken Tenders with Mixed Veggies
  • Dinner: Pesto Salmon with Asparagus and Sweet Potatoes

Day 5

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Chicken Tenders with Mixed Veggies
  • Dinner: Turkey Taco Salad

Day 6

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Chicken Tenders with Mixed Veggies
  • Dinner: Turkey Taco Salad

The Snack Ideas

  • Smoked salmon and everything bagel pretzel crisps
  • Apples with peanut butter
  • Deli turkey (nitrate and nitrite free)
  • Blueberries and strawberries
  • 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
Rate Pin Print
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

Basil Pesto Salmon with Sweet Potatoes and Asparagus

Prep: 10 minutes mins
Cook: 20 minutes mins
Total: 25 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1.2 lb wild atlantic salmon, skin on, (yields ~1lb without skin)
  • 1 bunch asparagus, trimmed, (200 grams)
  • 1 large sweet potatoes, cubed, (300 grams)
  • 1/4 cup HEB Basil Pesto, (50 grams)
  • 1 tsp olive oil
  • 1 tsp Flavor God Garlic Lover’s Seasoning
  • Salt and pepper to taste

Instructions

  • Pre-heat oven to 400 degrees. Line a large baking sheet with foil.
  • Toss sweet potatoes in olive oil and arrange in a single layer on lined baking sheet. Season with 1/2 tsp Flavor God Garlic Lover's Seasoning. Bake for 20 minutes or until desired tenderness is reached.
  • As sweet potatoes bake, line a second baking sheet with foil and arrange 4 salmon filets on sheet, skin down. Season with remaining Flavor God Garlic Lover's Seasoning. Bake for 12 minutes or until salmon flakes easily with a fork.
  • Add asparagus to a microwave safe glass dish (I like using a rectangular Pyrex dish). Cover with a very damp paper towel and microwave for 2 to 2 1/2 minutes or until asparagus is bright green and tender crisp. Immediately remove to an ice bath to stop the cooking, then pat dry and chop into large pieces.
  • Serve salmon, sweet potatoes, and asparagus with 1 tbsp pesto per serving.

Nutrition Information

Calories: 285kcal (14%), Carbohydrates: 18g (6%), Protein: 25g (50%), Fat: 12g (18%), Cholesterol: 64mg (21%), Sodium: 150mg (7%), Potassium: 910mg (26%), Fiber: 4g (17%), Sugar: 4g (4%)

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 Tenders with Asian Vegetable Medley

Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb chicken tenderloins
  • 2 10.8 oz bags Birds Eye Steamfresh Asian Medley, (in the frozen section)
  • 1 tsp olive oil
  • 1/2 tsp Montreal Steak Seasoning

Instructions

  • Cook vegetable medley according to package directions. Divide evenly into 4 containers.
  • Heat olive oil over medium high heat in a large skillet. Season chicken (both sides) with Montreal Steak Seasoning and add to skillet, then cover. Cook about 3 minutes per side or until cooked through.

Nutrition Information

Calories: 240kcal (12%), Carbohydrates: 17g (6%), Protein: 27g (54%), Fat: 5g (8%), Cholesterol: 340mg (113%), Sodium: 598mg (26%), Fiber: 4g (17%), Sugar: 9g (10%)

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 from 10 votes

Turkey Taco Salad

Prep: 15 minutes mins
Cook: 10 minutes mins
Total: 25 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb Jennie-O extra lean ground turkey, 99%
  • 1/2 cup Frontera New Mexico Taco Skillet Sauce
  • 2 hearts romaine lettuce, chopped
  • 1 cup cherry tomatoes, halved
  • 1 cup black beans
  • 1 cup corn kernels
  • 1/2 cup Casa Sanchez Taqueria Style Avocado Salsa
  • 1/4 cup Fage 0% plain Greek yogurt
  • 1/2 cup tortilla strips

Instructions

  • Layer lettuce, cherry tomatoes, black beans, and corn in a meal prep container.
  • 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 Greek yogurt, avocado salsa and tortilla strips on top.

Nutrition Information

Calories: 322kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 56mg (19%), Sodium: 613mg (27%), 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!

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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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