Free Weekly Meal Plans
Free Weekly Meal Plans
about
work with me
contact
  • Follow on Facebook
  • Follow on Instagram
  • Follow on TikTok
  • Follow on Pinterest
Peanut Butter and Fitness
    • All Recipes
      • Appetizers
      • Breakfast
      • Brunch
      • Desserts
      • Drinks
      • Main Dishes
      • Pasta
      • Salads
      • Sandwiches and Wraps
      • Sauces and Spreads
      • Side dishes
      • Snacks
      • Soups
      • Dairy Free
      • Gluten Free
      • High Protein
      • Low Carb
      • Vegetarian
      • Beef
      • Chicken
      • Pork
      • Turkey
      • Seafood
      • Air Fryer
      • Instant Pot
      • Slow Cooker
      • Grill
      • Stove Top
      • Oven
      • Sous Vide
      • Meal Prepable Recipes
      • No Heat Meals
      • Freezer Friendly
      • One Dish Meals
      • Easy Weeknight Dinners
      • Asian Inspired
      • Italian Inspired
      • Mediterranean
      • Southwestern
      • Fall
      • Spring
      • Summer
      • Winter
      • Christmas
      • Pumpkin
      • Thanksgiving
      • Easter
      • Halloween
      • Game Day
      • New Year’s Eve
      • Valentine’s Day
      • St. Patrick’s Day
    • Quest for the Best
  • Meal Prep
  • My Cookbooks
  • Product ReviewsI’ll be posting a series of my “Quest for the Best” health, fitness and meal prep products here, as well as any cool products I find along the way so you can get the goods too.  If you’re interested in seeing any particular product recommendations, comment below!
Search
Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of June 26th, 2022

Jump to Recipe Pin Recipe
Rate

Author:

Erin

Published:

June 26, 2022

Updated:

June 26, 2022

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

Jump to Recipes ↓
Jump to Meal Plan ↓

Happy Sunday, meal preppers! It’s officially summer, so I had to share a super summery meal plan, complete with a no-heat lunch. If you’d like to see more meal prep friendly no-heat lunch ideas, check this post out! Just one quick note – in the photo above you see smaller Raspberry Lemon Oatmeal Muffins, but the recipe below is for jumbo sized muffins. Do whatever size you like!

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • Recipes
    • Lemon Raspberry Oatmeal Muffins
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Sesame Soba Noodle Bowls
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Grilled Adobo Chicken with Corn Relish
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Ground Turkey Taco 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 some of 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).

Raspberry Lemon Oatmeal Muffins
Sesame Soba Noodle Bowls
Adobo Chicken with Corn Relish
Turkey Taco Salad

The Meal Plan

Day 1

  • Breakfast: Raspberry Lemon Oatmeal Muffins
  • Lunch: Sesame Soba Noodle Bowls
  • Dinner: Grilled Adobo Chicken with Corn Relish and Zucchini

Day 2

  • Breakfast: Raspberry Lemon Oatmeal Muffins
  • Lunch: Turkey Taco Salad
  • Dinner: Sesame Soba Noodle Bowls

Day 3

  • Breakfast: Raspberry Lemon Oatmeal Muffins
  • Lunch: Grilled Adobo Chicken with Corn Relish and Zucchini
  • Dinner: Turkey Taco Salad

Day 4

  • Breakfast: Raspberry Lemon Oatmeal Muffins
  • Lunch: Sesame Soba Noodle Bowls
  • Dinner: Grilled Adobo Chicken with Corn Relish and Zucchini

Day 5

  • Breakfast: Raspberry Lemon Oatmeal Muffins
  • Lunch: Turkey Taco Salad
  • Dinner: Sesame Soba Noodle Bowls

Day 6

  • Breakfast: Raspberry Lemon Oatmeal Muffins
  • Lunch: Grilled Adobo Chicken with Corn Relish and Zucchini
  • Dinner: Turkey Taco Salad

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.

Recipes

4.41 from 5 votes

Lemon Raspberry Oatmeal Muffins

Prep: 15 minutes mins
Cook: 27 minutes mins
Total: 42 minutes mins
Servings: 6 jumbo muffins
Rate Pin Print
Servings: 6 jumbo muffins

Ingredients

Dry Ingredients

  • 2 cups rolled oats, (200 grams)
  • 1 scoop Cellucor Whipped Vanilla Whey Protein powder, (32 grams)
  • 1 scoop Dymatize Elite Vanilla Casein Protein Powder, (34 grams)
  • 1 1/2 cups raspberries, (165 grams)
  • 2 lemons, zested
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • pinch salt

Wet Ingredients

  • 1 cup unsweetened applesauce, (244 grams)
  • 1/4 cup unsweetened vanilla almond milk, (2 fl oz)
  • 3 tbsp honey, (63 grams)
  • 2 egg whites
  • 2 tbsp Skippy Natural Creamy Peanut Butter, melted, (32 grams)
  • 1/2 tsp vanilla extract

Instructions

  • Pre-heat oven to 425°. Line a jumbo muffin tray with 6 parchment paper liners.  Set aside.
  • Mix dry ingredients in a large bowl, set aside. Whisk all wet ingredients together, then mix into dry ingredients until well combined. Divide batter evenly into 6 muffin cups.
  • Bake at 425° for 5 minutes, then lower heat to 350 degrees and continue baking for 22-25 minutes until muffin tops are golden brown and resist collapsing when pressed lightly on top with your finger.

Tips & Tricks

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

Nutrition Information

Serving: 129g, Calories: 270kcal (14%), Carbohydrates: 41g (14%), Protein: 15g (30%), Fat: 6g (9%), Cholesterol: 9mg (3%), Sodium: 249mg (11%), Potassium: 111mg (3%), Fiber: 3g (13%), Sugar: 14g (16%)

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
4.75 from 4 votes

Sesame Soba Noodle Bowls

Prep: 30 minutes mins
Cook: 35 minutes mins
Total: 1 hour hr 5 minutes mins
Servings: 4 servings
Rate Pin Print
This no heat lunch features a creamy, tahini based dressing and plenty of protein! Make it vegetarian with tofu or add chicken.
Servings: 4 servings

Ingredients

  • 5 oz dry soba noodles, (140 grams)
  • 14 oz extra firm tofu, drained, (397 grams)
  • 1 1/2 cups frozen shelled edamame, thawed, (225 grams)
  • 2 cups shredded red cabbage, (85 grams)
  • 3 medium carrots, shaved into ribbons
  • 1/4 cup Wegmans Organic Sesame Garlic Sauce, (2 fl oz)
  • Optional: green onions and sesame seeds for garnish

Dressing

  • 1/4 cup Roland Roasted Garlic Tahini
  • 1/4 cup water
  • 3 tbsp mirin
  • 2 tbsp low sodium soy sauce
  • 2 tbsp lime juice or rice vinegar
  • 1/2 tbsp sesame oil
  • 1/2 tbsp fresh grated ginger or ginger paste
  • 1/2 tsp salt

Instructions

  • Press tofu. Place tofu on a paper towel lined plate, then cover with another paper towel, and place another plate on top to press the excess liquid out of the tofu. Set aside in the refrigerator for 20 mins.
  • Prepare dressing. Whisk together all dressing ingredients until smooth. Set aside.
  • Bake tofu. After the tofu has been pressed, remove from refrigerator and cut into bite size chunks (about 1/2" square). Pre-heat oven to 425° and line a baking sheet with SILPAT (if desired). Toss tofu chunks with sesame garlic sauce and bake for 20 minutes at 425°. Flip tofu, then reduce heat to 350° and bake another 10-15 minutes or until crisp and edges of tofu are browned.
  • Prepare noodles. Cook noodles according to package directions, ensuring you do not cook them beyond al dente. Drain immediately and rinse in cold water. Shake well to drain water, then toss with dressing to avoid sticking.
  • Add edamame and carrot ribbons to noodle mixture and mix to coat everything evenly in sauce. Add to serving dish or meal prep container.
  • Assemble. If meal prepping, lay down a layer of shredded red cabbage in 2nd compartment of meal prep container. Add baked tofu on top.

Tips & Tricks

  • If meal prepping this dish, do not mix cabbage with noodles or everything will turn pink and the cabbage will get soggy.
  • Scan the barcode below or search for “Peanut Butter and Fitness Sesame Soba Noodle Bowls” to log this food in My Fitness Pal.

Nutrition Information

Calories: 468kcal (23%), Carbohydrates: 46g (15%), Protein: 27g (54%), Fat: 19g (29%), Sodium: 430mg (19%), Potassium: 274mg (8%), Fiber: 5g (21%), 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
14. Grilled Adobo Chicken with Corn Relish
4.50 from 8 votes

Grilled Adobo Chicken with Corn Relish

Prep: 30 minutes mins
Marinating Time: 1 hour hr
Cook: 10 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb chicken breast, thinly sliced
  • 3.5 oz can chipotle peppers in adobo sauce
  • 2 cups corn kernels, (270 grams)
  • 1/2 cup red onion, sliced, (57 grams)
  • 1/2 medium red bell pepper, diced, (58 grams)
  • 1/4 cup cilantro, chopped
  • 1 jalapeno pepper, seeded and diced, (15 grams)
  • 2 cloves garlic, minced, (8 grams)
  • 3/4 cup water, (6 oz)
  • 1/2 cup apple cider vinegar
  • 2 tbsp sugar, (25 grams)
  • 1 tsp salt, (6 grams)
  • 1/2 tsp Flavor God Garlic Lovers Seasoning
  • 1/4 tsp black pepper

Instructions

  • Add chicken breast and chipotles in adobo to a resealable container and massage until the chicken is coated in the sauce. Marinate for at least one hour, but preferably overnight.
  • Add corn, red onion, bell pepper, jalapeno, and garlic to a bowl. Set aside.
  • Bring water almost to a boil, then add sugar and salt and stir until dissolved. Add apple cider vinegar, Flavor God Garlic Lovers Seasoning, and black pepper and stir.
  • Pour pickling liquid over corn mixture and mix, then push the corn mixture under the liquid as much as possible. Cover and marinate for at least 1 hour.
  • Before serving corn relish, drain most of the pickling liquid out and stir in cilantro.
  • Grill chicken, slice, and serve with corn relish and other sides, as desired.

Tips & Tricks

The corn relish recipe makes about twice what you see on top of the chicken in the pictures here, so you could easily stretch it to 6 or more servings instead of the 4 servings listed here.  The nutrition info is for the entire corn relish recipe to be eaten in 4 servings.

Nutrition Information

Calories: 246kcal (12%), Carbohydrates: 24g (8%), Protein: 26g (52%), Fat: 4g (6%), Cholesterol: 72mg (24%), Sodium: 247mg (11%), Potassium: 214mg (6%), Fiber: 2g (8%), Sugar: 10g (11%)

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
4.38 from 8 votes

Ground 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 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%)

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
Back to Top ↑
75 shares
  • Share
  • Email
  • Yummly

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.

Read More
4.41 from 5 votes (5 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

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.

Read more

MEAL PREP GUIDES

Get My Cookbooks!

Read More

Most Popular Recipes

  • Gochujang Glazed Air Fryer Salmon Bowls

    Gochujang Glazed Air Fryer Salmon Bowls

  • Strawberry Cheesecake Protein Shake

    Strawberry Cheesecake Protein Shake

  • Protein Overnight Oats 8 Ways

    Protein Overnight Oats 8 Ways

  • 3 Cheese Pizza Chicken Bake

    3 Cheese Pizza Chicken Bake

High Protein Recipes

  • High Protein Hamburger Helper

    High Protein Hamburger Helper

  • Chicken Tzatziki Bowls

    Chicken Tzatziki Bowls

  • Sheet Pan Honey Dijon Chicken

    Sheet Pan Honey Dijon Chicken

  • Air Fryer Sesame Orange Salmon

    Air Fryer Sesame Orange Salmon

LOOKING FOR MORE?

Check out my books!

For more full in-depth guides to meal prepping, check out my meal prep books! With over 30 recipes each, these are perfect for starting strong!

Get them here

As Seen On:

Get Meal Plans in Your Inbox!

Subscribe to my email list to receive the latest recipes & free weekly meal plans!

Browse by Category:

Meal Prep
Breakfast
Dinners
Chicken
Drinks
All Recipes
  • Follow on Facebook
  • Follow on Instagram
  • Follow on TikTok
  • Follow on Pinterest
Contact
Privacy Policy
Disclosure
Accessibility

© 2023 Peanut Butter & Fitness

Back to Top

Design by MRD | Theme by OC

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.