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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of July 24th, 2022

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Author:

Erin

Published:

July 24, 2022

Updated:

July 24, 2022

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

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Happy Sunday, meal preppers! I hope you’re surviving the heat wave this weekend. I’m wishing so badly that I still had a pool to enjoy right about now, but I guess a garden hose in the backyard will have to do for now 😉 How are you keeping cool today?

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
    • Mixed Berry Oatmeal Muffins
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Spring Veggie Couscous Salad
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Sheet Pan Miso Glazed Salmon
      • Ingredients
      • Instructions
      • Nutrition Information
      • Did You Make This?
    • Easy Greek Chicken Salad
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?

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.

Mixed Berry Oatmeal Muffins
Spring Veggie Couscous Salad
Miso Glazed Salmon & Veggies
Greek Chicken Salad

The Meal Plan

Day 1

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Miso Glazed Salmon & Veggies
  • Dinner: Easy Greek Chicken Salad

Day 2

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Miso Glazed Salmon & Veggies
  • Dinner: Spring Veggie Couscous Salad with Rotisserie Chicken

Day 3

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Miso Glazed Salmon & Veggies
  • Dinner: Easy Greek Chicken Salad

Day 4

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Miso Glazed Salmon & Veggies
  • Dinner: Spring Veggie Couscous Salad with Rotisserie Chicken

Day 5

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Easy Greek Chicken Salad
  • Dinner: Spring Veggie Couscous Salad with Rotisserie Chicken

Day 6

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Easy Greek Chicken Salad
  • Dinner: Spring Veggie Couscous Salad with Rotisserie Chicken

The Snack Ideas

  • Trail mix
  • Popcorn
  • Celery with peanut butter
  • Blueberries 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

Mixed Berry Oatmeal Muffins
4.34 from 39 votes

Mixed Berry Oatmeal Muffins

Prep: 10 minutes mins
Cook: 35 minutes mins
Total: 45 minutes mins
Servings: 7 jumbo muffins
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Servings: 7 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%)

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
Spring Veggie Couscous Salad
4.88 from 8 votes

Spring Veggie Couscous Salad

Prep: 30 minutes mins
Cook: 20 minutes mins
Total: 50 minutes mins
Servings: 10 servings
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This cold pasta salad is packed with veggies and perfect for spring or summer! It's tossed with a lemony vinaigrette and fresh parsley.
Servings: 10 servings

Ingredients

  • 2 cups pearl couscous, (300 grams)
  • 2 cups asparagus, (1 bunch / 200 grams)
  • 1 cup corn, roasted on the cob and cob removed, (150 grams)
  • 1 cup cucumber, chopped, (135 grams)
  • 10 oz baby heirloom tomatoes, halved, (284 grams)
  • 3 tbsp parsley, chopped
  • 3 garlic cloves, minced
  • 1 tsp olive oil

Dressing

  • 2 tbsp olive oil
  • 2 tbsp champagne or sweet white wine vinegar
  • 1 lemon, juiced and zested
  • 1 tsp Flavor God Lemon and Garlic Seasoning
  • 1 tsp salt

Instructions

  • Pre-heat oven to 400 degrees.  Line a baking sheet with aluminum foil.  Toss tomatoes with 1 tsp olive oil and minced garlic.  Season with salt and pepper.  Roast for 20 minutes, then set aside to cool.
  • Whisk dressing ingredients in a small bowl.
  • Cook couscous according to package directions, then rinse with cold water and toss with dressing in a large bowl.
  • Place trimmed asparagus in a microwave safe dish and cover with a very damp paper towel.  Microwave for 2 1/2 minutes until asparagus is bright green.  Add asparagus to an ice bath to stop the cooking.  Drain and pat dry, then chop into 1-2″ chunks.
  • Add all remaining ingredients to the couscous and toss until evenly coated with dressing. Add more salt to taste, if desired.

Tips & Tricks

This recipe yields about 9 cups total, so each serving is just shy of 1 cup (178 grams).
Scan the barcode below or search for “Peanut Butter and Fitness Spring Veggie Couscous Salad” to log this food in My Fitness Pal.

Nutrition Information

Serving: 1cup, Calories: 169kcal (8%), Carbohydrates: 29g (10%), Protein: 5g (10%), Fat: 4g (6%), Sodium: 16mg (1%), Potassium: 155mg (4%), Fiber: 1g (4%), Sugar: 2g (2%)

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
Miso Glazed Salmon and Veggies
5 from 3 votes

Sheet Pan Miso Glazed Salmon

Prep: 15 minutes mins
Cook: 30 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1.1 lb salmon, (only 1 lb if using skinless)
  • 18 oz rainbow baby carrots, (510 grams)
  • 1 1/2 cups sugar snap peas, (255 grams)
  • 1 large red bell pepper, chopped, (135 grams)
  • 1/2 tbsp olive oil
  • 1/2 tsp garlic powder
  • Salt and pepper to taste

Miso Glaze

  • 1 tbsp light brown sugar, (12 grams)
  • 1 tbsp low sodium soy sauce, (1/2 oz)
  • 1 tbsp mirin (or rice vinegar), (1/2 oz)
  • 1/2 tbsp yellow or red miso paste, (7.5 grams)
  • 1/2 tbsp fresh grated ginger
  • 1/2 tsp garlic powder

Instructions

  • Pre-heat oven to 400 degrees. Line a baking sheet with foil and set aside.
  • Toss baby carrots with half of the olive oil and half of the garlic powder, then arrange in a single layer on the baking sheet. Bake for 18 minutes.
  • While the carrots bake, add the glaze ingredients to a small pan and bring to a boil over medium-high heat. Lower heat to a simmer and stir until brown sugar is melted. Set aside to cool in the refrigerator.
  • After the carrots have baked for 18 minutes, add sugar snap peas and red bell peppers and toss. Add the sliced salmon onto baking sheet and brush with half of the glaze, reserving the rest for after baking.
  • Bake the salmon and veggies for an additional 12-14 minutes or until salmon is cooked through.
  • Divide evenly into 4 servings and drizzle salmon and veggies with remaining glaze before serving.

Nutrition Information

Calories: 354kcal (18%), Carbohydrates: 23g (8%), Protein: 29g (58%), Fat: 16g (25%), Cholesterol: 72mg (24%), Sodium: 401mg (17%), Potassium: 932mg (27%), Fiber: 6g (25%), Sugar: 15g (17%)

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
Easy Greek Chicken Salad
4 from 10 votes

Easy Greek Chicken Salad

Prep: 20 minutes mins
Cook: 10 minutes mins
Total: 30 minutes mins
Servings: 4 servings
Rate Pin Print
Juicy, brined chicken breast pairs with Mediterranean-inspired flavors, complementing the briny kalamata olives and tangy feta cheese.
Servings: 4 servings

Ingredients

Salad Ingredients

  • 7 oz green leaf lettuce, chopped, (about 8 cups chopped)
  • 1 cup cherry tomatoes, halved, (170 grams)
  • 1 cup English cucumber, chopped, (150 grams)
  • 1/2 cup Farmer Boy Greek Dressing, (4 fl oz)
  • 1/2 cup fat free feta cheese, (56 grams)
  • 1/3 cup red onion, sliced
  • 1/3 cup kalamata olives, halved, (61 grams)

Juicy Air Fryer Chicken

  • 1 lb raw chicken breast
  • 3 tbsp homemade brine mix
  • 1 tsp olive oil
  • 1 tsp Oh My Spice! Lemon Pepper Dill Seasoning
  • 1/2 tsp chili powder
  • salt and pepper to taste

Instructions

Juicy Air Fryer Chicken

  • 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.
  • Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through (sometimes I up the temp to 390 degrees after flipping the chicken for crispier edges). Set aside to cool for about 5 mintes before slicing.

Assemble

  • Divide lettuce, cucumbers, tomatoes, chicken, olives, and feta cheese (if desired) into 4 serving dishes. Top with Greek Dressing before serving. Serve with pita bread and hummus if desired.

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness Easy Greek Chicken Salad” to log this food in My Fitness Pal.

Nutrition Information

Calories: 342kcal (17%), Carbohydrates: 23g (8%), Protein: 31g (62%), Fat: 14g (22%), Cholesterol: 2mg (1%), Sodium: 595mg (26%), Potassium: 271mg (8%), Fiber: 3g (13%), 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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4.34 from 39 votes (39 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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