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Peanut Butter and Fitness

Healthy eating with a dollop of indulgence.

Meal Prep – Week of July 26th, 2021

Meal Prep, Weekly Meal Plans

Meal Prep
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Happy Monday, meal preppers! Time for another weekly meal plan. If you haven’t been following along over on Instagram, I’ve been getting into sharing photos of the inside of my fridge lately. And for whatever reason, people are digging it more than my usual meal prep photos! Maybe it’s the finely organized booze and drink shelf, or people just really love the looks of a well stocked fridge. Either way, be sure to give me a follow over there and like/comment/engage to make sure I show up in your feed! I am getting destroyed by the new IG algorithms 🙁 #bloggerlife

Anywho, 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 sneak peek of this week’s recipes. Just click to jump straight to the one you want!

Blueberry Almond Oatmeal Muffins
Mango Caribbean Salmon Bowl
Air Fryer Bacon Turkey Burger
Olive Garden Salad

The Meal Plan

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

The Snack Ideas

  • Crackers with hummus
  • Flavored tuna packets
  • Apples with peanut butter
  • Blueberries and strawberries
  • Protein shakes
  • Hard boiled eggs

The Containers

Note: These are Amazon Affiliate links. I earn a small commission if you make a purchase from Amazon after following the link. When you make a purchase, the price you pay will be the same whether you use the affiliate link or go directly to the vendor’s website using a non-affiliate link. By using the affiliate links, you are helping me to continue bringing delicious content to Peanut Butter and Fitness!

The Recipes

Blueberry Almond Baked Protein Oatmeal Muffins
4.11 from 19 votes
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Blueberry Almond Baked Protein Oatmeal Muffins

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 7 jumbo muffins
Calories per serving 237 kcal

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

  1. Pre-heat oven to 350 degrees.

  2. Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.

  3. Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.

  4. Add remaining wet ingredients and stir until just combined, then fold in blueberries.

  5. Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet.  Top with almond slivers.

  6. 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).

Recipe Notes

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 Facts
Blueberry Almond Baked Protein Oatmeal Muffins
Amount Per Serving
Calories 237 Calories from Fat 45
% Daily Value*
Fat 5g8%
Cholesterol 10mg3%
Sodium 84mg4%
Carbohydrates 35g12%
Fiber 5g21%
Sugar 13g14%
Protein 13g26%
* Percent Daily Values are based on a 2000 calorie diet.
Mango Caribbean Salmon Bowl
4.17 from 6 votes
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Mango Caribbean Salmon Bowl

Prep Time 25 minutes
Cook Time 12 minutes
Total Time 37 minutes
Servings 4 servings
Calories per serving 385 kcal

Ingredients

  • 1.2 lb raw sustainable Atlantic salmon, skin on (1 lb flesh)
  • 2 cups red cabbage, shredded (145 grams)
  • 1 cup low sodium black beans, rinsed and drained (260 grams)
  • 3/4 cup pickled red onion (recipe below) (90 grams)
  • 2/3 cup Lundberg Organic Brown Jasmine Rice (120 grams)
  • 1/4 cup cilantro, chopped
  • 1/2 tsp Chef Paul Prudhomme’s Seafood Magic Seasoning Blend
  • 1 cup light coconut milk (8 oz)
  • 1/3 cup water (2.67 oz)
  • Optional: avocado slices

Mango Sauce

  • 3/4 cup mango, chopped (120 grams)
  • 2 tbsp light coconut milk (1 oz)
  • 1 tbsp lime juice (1/2 oz)
  • 1/8 tsp salt

Instructions

  1. Bring rice, 1 cup coconut milk, and 1/3 cup water to a boil over medium-high heat.  Reduce heat to a simmer and cook for time listed on package directions (~40 minutes).  Remove from heat and stir once the cooking time has ended and the coconut milk/water have been absorbed by the rice.  Set aside.

  2. Pre-heat oven to 425 degrees.  Line a baking sheet with aluminum foil.

  3. Slice salmon into 4 equal portions.  Arrange on baking sheet and season with seafood seasoning.  Bake at 425 degrees for 12 minutes or until it flakes easily with a fork.  If baked with the skin on, gently remove the salmon flesh from the skin with a fork.  Set aside.

  4. Add mango sauce ingredients to a food processor and blend until smooth.  Set aside.

  5. Assemble bowls starting with rice, beans, and cabbage.  Add a layer of pickled red onions, then add salmon, mango sauce, and cilantro on top.  Add avocado, if desired.

Nutrition Facts
Mango Caribbean Salmon Bowl
Amount Per Serving
Calories 385 Calories from Fat 90
% Daily Value*
Fat 10g15%
Cholesterol 52mg17%
Sodium 237mg10%
Potassium 842mg24%
Carbohydrates 46g15%
Fiber 8g33%
Sugar 9g10%
Protein 30g60%
* Percent Daily Values are based on a 2000 calorie diet.
Air Fryer Bacon Turkey Burger
4.34 from 3 votes
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Air Fryer Bacon Turkey Burger

Prep Time 10 minutes
Cook Time 12 minutes
Total Time 42 minutes
Servings 4 servings
Calories per serving 156 kcal

Ingredients

  • 1 lb extra lean ground turkey
  • 4 slices Oscar Meyer Center Cut bacon, chopped (26 grams)
  • 1/4 cup green onions, chopped (25 grams)
  • 4 cloves garlic, minced (16 grams)
  • 1 tsp Mexican oregano
  • 1/2 tsp Oh My Spice! Fajita Seasoning
  • 1/2 tsp salt

Instructions

  1. Add all ingredients to a bowl and mix with hands until just combined. Form 4 equal size burger patties and set aside.

  2. Set air fryer to 360 degrees for 15 minutes and allow to pre-heat.

  3. Once the air fryer is pre-heated, add burger patties and air fry for 12-15 minutes or until cooked through (mine took about 12 minutes), flipping halfway through.

  4. Serve on a lettuce wrap or bun with pickled red onions and guacamole.

Nutrition Facts
Air Fryer Bacon Turkey Burger
Amount Per Serving
Calories 156 Calories from Fat 36
% Daily Value*
Fat 4g6%
Cholesterol 63mg21%
Sodium 195mg8%
Potassium 22mg1%
Carbohydrates 1g0%
Protein 29g58%
* Percent Daily Values are based on a 2000 calorie diet.
Olive Garden Salad
0 from 0 votes
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Olive Garden Salad with Chicken Tenderloins

Prep Time 15 minutes
Total Time 15 minutes
Servings 4 servings
Calories per serving 295 kcal

Ingredients

  • 1 lb raw chicken tenderloins
  • 8 cups romaine lettuce, sliced (340 grams)
  • 1/2 cup red onion, sliced (73 grams)
  • 24 low sodium pitted black olives (72 grams)
  • 1 cup Olive Garden Garlic & Romano Seasoned Croutons (56 grams)
  • 1/4 cup shredded Parmesan cheese (20 grams)
  • 1/2 cup Light Olive Garden Italian salad dressing (4 oz)
  • 2 Roma tomatoes, chopped (124 grams)
  • 9 Pepperoncini peppers, sliced (90 grams)
  • 1 tsp olive oil

Instructions

  1. Heat a pan over medium-high heat.  Add olive oil until hot, then add chicken breast and cook 3-5 minutes per side or until cooked through.  Set aside.

  2. Layer salad ingredients in serving dishes or meal prep containers, setting aside croutons, cheese, and dressing until ready to serve.  Top with cooked, sliced chicken.

Nutrition Facts
Olive Garden Salad with Chicken Tenderloins
Amount Per Serving
Calories 295 Calories from Fat 99
% Daily Value*
Fat 11g17%
Cholesterol 69mg23%
Sodium 1030mg45%
Potassium 106mg3%
Carbohydrates 21g7%
Fiber 3g13%
Sugar 6g7%
Protein 30g60%
* Percent Daily Values are based on a 2000 calorie diet.
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Reader Interactions

  1. Kathy says

    Great meal prep post! I’ll certainly enjoy these recipes! I always look forward to your PBF posts 🙂

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