Happy Monday, meal preppers! Bit of a late post today, but I really wanted to get a new meal prep post up this week. Can you believe it’s been 2 whole months since the last one?! Wild times. Anywho, this is actually the prep I made this weekend and how my fridge looked yesterday. Keep scrolling to see what’s on the menu…
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. Otherwise, just keep scrolling down!
The Meal Plan
Day 1
- Breakfast: Blueberry Banana Baked Oatmeal with egg white cups
- Lunch: Turkey Taco Salad
Day 2
- Breakfast: Blueberry Banana Baked Oatmeal with egg white cups
- Lunch: Grilled Chicken with Asparagus and Sweet Potatoes
- Dinner: Turkey Taco Salad
Day 3
- Breakfast: Blueberry Banana Baked Oatmeal with egg white cups
- Dinner: Grilled Chicken with Asparagus and Sweet Potatoes
Day 4
- Breakfast: Blueberry Banana Baked Oatmeal with egg white cups
- Lunch: Turkey Taco Salad
Day 5
- Breakfast: Blueberry Banana Baked Oatmeal with egg white cups
- Lunch: Grilled Chicken with Asparagus and Sweet Potatoes
- Dinner: Turkey Taco Salad
Day 6
- Breakfast: Blueberry Banana Baked Oatmeal with egg white cups
- Dinner: Grilled Chicken with Asparagus and Sweet Potatoes
The Snack Ideas
- Pretzel crisps with hummus
- Flavored tuna packets
- Apples with peanut butter
- Blueberries and strawberries
- Protein shakes
- Hard boiled eggs
The Containers
The Recipes
Blueberry Banana Baked Oatmeal
Blueberry Banana Baked Oatmeal
A mostly healthy baked version of the breakfast classic with an added kick of protein! Full of juicy blueberries.
Servings: servings
Ingredients
- 2 cups rolled oats, (160 grams)
- 2 scoops PE Science Select Vanilla Plant Based Protein Powder, (56 grams)
- 1 tsp baking powder, (2 grams)
- 1/2 tsp cinnamon
- 1/4 tsp salt
- 1 1/4 cup unsweetened vanilla almond milk, (10 oz)
- 2 medium bananas, mashed, (236 grams)
- 2 cups blueberries, (297 grams)
- 1/4 cup unsalted butter, melted, (2 oz)
- 1/4 cup pure maple syrup, (2 oz)
- 2 eggs, (100 grams)
- 1 tsp vanilla extract
Instructions
- Pre-heat oven to 350 degrees. Grease an 8" square baking dish with coconut oil and set aside.
- Combine all dry ingredients, then add wet ingredients and mix until just combined. Pour into prepared casserole dish and spread evenly.
- Bake at 350 degrees for 40-55 minutes or until the middle is set and the top begins to brown (you can test for doneness by pressing your finger into it gently). If desired, press almond slivers into the top of the mixture about halfway through the baking time.
- Allow to cool, then cut into 6 pieces for serving.
Tips & Tricks
- Scan the barcode below or search for “Peanut Butter and Fitness Blueberry Banana Baked Oatmeal” to log this food in My Fitness Pal.
- I used a casserole dish like this to make mine.
- Baking time will vary if you use a different type of protein powder. One brand required almost a full 60 minutes in the oven to set. Keep an eye on it and pull it out when it’s set in the middle and begins to brown on top.
Nutrition Information
Serving: 220g, Calories: 329kcal (16%), Carbohydrates: 44g (15%), Protein: 13g (26%), Fat: 12g (18%), Cholesterol: 82mg (27%), Sodium: 209mg (9%), Potassium: 333mg (10%), Fiber: 5g (21%), Sugar: 18g (20%)
Easy Egg White Cups
Easy Egg White Cups
Servings: egg white cups
Ingredients
- 3 cups egg whites, (16 oz)
- 1/4 tsp black pepper
- 1/4 tsp salt
Optional Fillings (not included in nutrition info)
- 1/3 cup red bell pepper, diced
- 1/3 cup green onion, chopped
- 1/3 cup shredded cheddar cheese
Instructions
- Pre-heat oven to 350 degrees. Spray a muffin tin with non-stick cooking spray.
- Divide desired toppings evenly among the 12 muffin molds. Fill the molds with egg whites until the egg whites reach about 1/4" below the top of each mold. Top with salt and black pepper.
- Bake at 350 degrees for 20 minutes or until the egg whites are solid and cooked through.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 2muffins, Calories: 60kcal (3%), Carbohydrates: 1g, Protein: 14g (28%), Sodium: 202mg (9%), Potassium: 198mg (6%)
Grilled Adobo Chicken with Corn Relish
Grilled Adobo Chicken with Corn Relish
Chicken is marinated in adobo sauce & grilled to juicy perfection, then paired with a refreshing, lightly pickled corn relish. Perfect for meal prep!
Servings: 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%)
Turkey Taco Salad
Ground Turkey Taco Salad
Servings: 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%)
Grilled Chicken with Asparagus and Sweet Potatoes
Grilled Chicken and Asparagus with Sweet Potatoes
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 1 bunch asparagus, trimmed, (300 grams)
- 4 cups sweet potato, cubed, (453 grams)
- 1/2 tbsp olive oil, (1/4 fl oz)
- 2 tbsp unsalted butter, cubed, (1 oz)
- 1 tbsp Flavor God Garlic Lover's Seasoning
- 1/2 tsp chili powder
- Salt and pepper to taste
Instructions
- Brine chicken breast for 5-12 hours in a salt solution like in this recipe.
- Rinse chicken after removing from the brine. Pat dry with a paper towel, then rub with olive oil. Season with salt, pepper, chili powder, and 1 tsp Flavor God Garlic Lover's Seasoning.
- Pound thicker end of chicken down so that the breasts are an even thickness throughout.
- Place trimmed asparagus spears on a piece of foil, season with 1 tsp Flavor God Seasoning, and add 1 tbsp of cubed butter. Loosely wrap ends of foil into a packet. Set aside and repeat process with sweet potatoes.
- Pre-heat grill to 400 degrees. Add foil packet of sweet potatoes and cook for about 5 minutes before adding chicken to the hot grill. Grill for about 5 minutes on one side before flipping and adding asparagus foil packet to the grill. Continue grilling chicken for another 6 minutes or until internal temperature reaches 160 degrees (carry through heat will bring it to 165 degrees).
- Slice chicken before serving alongside asparagus and sweet potatoes.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 297kcal (15%), Carbohydrates: 26g (9%), Protein: 29g (58%), Fat: 9g (14%), Cholesterol: 15mg (5%), Sodium: 185mg (8%), Potassium: 535mg (15%), Fiber: 5g (21%), Sugar: 6g (7%)
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