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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of June 10th, 2019

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Author:

Erin

Published:

June 10, 2019

Updated:

January 23, 2021

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

Happy Monday, meal preppers! Here are some meal prep ideas to get you through your week. These are some of my go-to meals for when I need something easy that I don’t have to think too much about. Enjoy!

  • 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?
  • Roasted Butternut Squash and Kale Salad
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • BBQ Chicken with Roasted Butternut Squash and Sautéed Kale
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?
  • Chicken Tenders with Asian Vegetable Medley
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?
  • Chicken Tenders with Bird’s Eye Italian Style Protein Blend
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?

The Meal Plan

Day 1

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: BBQ Chicken with Sautéed Kale and Sweet Potato
  • Dinner: Roasted Butternut Squash and Kale Salad

Day 2

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Chicken Tenders with Asian Veggie Medley
  • Dinner: BBQ Chicken with Sautéed Kale and Sweet Potato

Day 3

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Roasted Butternut Squash and Kale Salad
  • Dinner: Chicken Tenders with Bird’s Eye Italian Style Protein Blend

Day 4

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: BBQ Chicken with Sautéed Kale and Sweet Potato
  • Dinner: Roasted Butternut Squash and Kale Salad

Day 5

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Chicken Tenders with Asian Veggie Medley
  • Dinner: BBQ Chicken with Sautéed Kale and Sweet Potato

Day 6

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Roasted Butternut Squash and Kale Salad
  • Dinner: Chicken Tenders with Bird’s Eye Italian Style Protein Blend

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
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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
5 from 4 votes

Roasted Butternut Squash and Kale Salad

Prep: 30 minutes mins
Cook: 20 minutes mins
Total: 50 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb raw chicken breast
  • 8 cups kale, stems trimmed and chopped, (537 grams)
  • 2 cups butternut squash, cubed, (325 grams)
  • 1/2 cup 50% less sugar dried cranberries, (80 grams)
  • 1/3 cup crumbled goat cheese, (37 grams)
  • 1/3 cup Fresh Gourmet Honey Roasted Pecan Pieces, (37 grams)
  • 1 tsp Flavor God Garlic Lover’s Seasoning
  • 1 tbsp olive oil, divided
  • Salt and pepper to taste

Honey Mustard Dressing

  • 2 1/2 tbsp olive oil
  • 2 tbsp Dijon mustard
  • 2 tbsp honey
  • 1 tbsp apple cider vinegar
  • 1 tsp garlic powder

Instructions

  • Pre-heat oven to 400 degrees.  Add butternut squash to a foil-lined baking sheet, then drizzle with 1 tsp olive oil and 1/2 tsp Flavor God Seasoning. Toss until evenly coated, then bake for 20 minutes.
  • Whisk together all vinaigrette ingredients and set aside.
  • Gently massage kale with 1 tsp olive oil.  Set aside.
  • Season chicken with salt, pepper, and Flavor God seasoning on both sides.
  • Heat a large skillet over medium high heat. Add remaining 1 tsp olive oil.  Add chicken and sear for 3-5 minutes per side or until cooked through.
  • Divide all ingredients except pecans evenly into 4 serving bowls and toss until evenly coated with dressing. Top with honey roasted pecans before serving.

Tips & Tricks

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

Nutrition Information

Calories: 471kcal (24%), Carbohydrates: 43g (14%), Protein: 33g (66%), Fat: 21g (32%), Cholesterol: 74mg (25%), Sodium: 383mg (17%), Potassium: 678mg (19%), Fiber: 10g (42%), Sugar: 21g (23%)

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

BBQ Chicken with Roasted Butternut Squash and Sautéed Kale

Prep: 20 minutes mins
Inactive Cooking Time: 8 hours hrs
Cook: 20 minutes mins
Total: 40 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb raw chicken breast
  • 1/2 cup Stubbs Sweet Heat BBQ Sauce
  • 6 cups kale, chopped and stems removed
  • 3 1/2 cups butternut squash, cubed, (595 grams)
  • 2 tbsp Dijon mustard
  • 1 tbsp olive oil, divided
  • 2 tsp Oh My Spice! Everything Seasoning, divided

Instructions

  • Pour 1/3 of the BBQ sauce in the bottom of a slow cooker.  Add chicken and top with remaining BBQ sauce.  Cook on low for 8 hours, then shred and toss with remaining sauce.
  • Pre-heat oven to 425 degrees.  Toss butternut squash with 1/2 tbsp olive oil and arrange in a single layer on a lined baking sheet.  Season with 1 tsp Oh My Spice! Everything Seasoning.  Bake for 15-20 minutes.
  • Toss kale with Dijon mustard, remaining olive oil, and Oh My Spice! seasoning.  Heat a large pan over medium heat and add kale to sauté.  Toss kale occasionally until it is partially wilted but still has some texture.
  • Divide chicken, squash, and kale evenly into 4 containers.

Nutrition Information

Calories: 314kcal (16%), Carbohydrates: 37g (12%), Protein: 32g (64%), Fat: 6g (9%), Cholesterol: 66mg (22%), Sodium: 441mg (19%), Potassium: 1297mg (37%), Fiber: 7g (29%), 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
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
No ratings yet

Chicken Tenders with Bird’s Eye Italian Style Protein Blend

Prep: 5 minutes mins
Cook: 10 minutes mins
Total: 15 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb raw chicken tenderloins
  • 2 11.5 oz bags Birds Eye Steamfresh Protein Blends Italian Style
  • 1 tsp olive oil
  • 1/2 tsp Montreal Steak Seasoning

Instructions

  • Heat olive oil in a skillet over medium high heat.  Season chicken tenderloins on both sides and add to hot skillet, then cover.
  • Cook chicken for 4-5 minutes per side until cooked through.  Divide among 4 containers.
  • Prepare frozen Protein Blends according to package directions.  I recommend microwaving them  about 30 seconds to 1 minute less than recommended if you will be reheating them as part of your meal prep.

Nutrition Information

Calories: 320kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 6g (9%), Cholesterol: 83mg (28%), Sodium: 445mg (19%), Fiber: 9g (38%), 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
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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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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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