Happy Sunday, meal preppers! I’m back this week with another healthy weekly meal plan that’s perfect for summer because you don’t need your oven at all! Your Instant Pot and grill will be you best friends this week 😉 My own meal prep for this week will be pretty limited as I get ready to start moving in to my new place tomorrow. I’m sad to leave my current place but the big bonus for me is that my new place has a bigger kitchen with much more counter space. Yay!
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.
Here’s a look inside my fridge after finishing this meal prep! Am I an organization freak? I’d say yeah, a little bit 😉 But you also can’t really see all the stuff hidden behind the meal prep containers or what’s in the fridge door, so don’t be too jealous.
The Meal Plan
Day 1
- Breakfast: Instant Pot Steel Cut Oats with Blueberries
- Lunch: Turkey Taco Salad
- Dinner: Cilantro Lime Chicken with Mango Avocado Salsa
Day 2
- Breakfast: Instant Pot Steel Cut Oats with Blueberries
- Lunch: Instant Pot Thai Peanut Chicken
- Dinner: Turkey Taco Salad
Day 3
- Breakfast: Instant Pot Steel Cut Oats with Blueberries
- Lunch: Cilantro Lime Chicken with Mango Avocado Salsa
- Dinner: Instant Pot Thai Peanut Chicken
Day 4
- Breakfast: Instant Pot Steel Cut Oats with Blueberries
- Lunch: Turkey Taco Salad
- Dinner: Cilantro Lime Chicken with Mango Avocado Salsa
Day 5
- Breakfast: Instant Pot Steel Cut Oats with Blueberries
- Lunch: Instant Pot Thai Peanut Chicken
- Dinner: Turkey Taco Salad
Day 6
- Breakfast: Instant Pot Steel Cut Oats with Blueberries
- Lunch: Cilantro Lime Chicken with Mango Avocado Salsa
- Dinner: Instant Pot Thai Peanut Chicken
The Snack Ideas
- Trail mix
- Cottage cheese with jam
- Apples with peanut butter
- Blueberries, blackberries, 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
Instant Pot Steel Cut Oats with Blueberries
Servings: servings
Ingredients
- 2 cups unsweetened vanilla almond milk, (16 fl oz)
- 1 cup steel cut oats, (176 grams)
- 1 cup blueberries, (147 grams)
- 1 cup water, (8 fl oz)
- 1/2 cup unsweetened applesauce, (123 grams)
- 2 tbsp brown sugar, packed, (25 grams)
- 1 tsp maple extract
- 1 cinnamon stick
- 1 pinch cardamom, optional, but recommended
Instructions
- Add oats, almond milk, water, and cinnamon stick to the Instant Pot bowl and mix until combined.
- Close the lid to the Instant Pot and ensure the spout is set to “Sealing” before turning on high pressure for 6 minutes, followed by 10 minutes of natural release. Once the 10 minutes of natural release are complete, quick release any remaining pressure.
- Remove the cinnamon stick and discard. Stir applesauce, brown sugar, and blueberries into the oats until completely combined.
- Serve with extra almond milk, brown sugar, fresh blueberries, banana slices, or any other desired toppings (not included in nutrition info).
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 1cup, Calories: 242kcal (12%), Carbohydrates: 44g (15%), Protein: 8g (16%), Fat: 4g (6%), Sodium: 83mg (4%), Potassium: 70mg (2%), Fiber: 7g (29%), Sugar: 12g (13%)
Cilantro Lime Chicken with Mango Avocado Salsa
Servings: servings
Ingredients
- 1 1/4 lbs chicken breast, raw
- Optional: 2/3 cup jasmine rice, cooked according to package directions, (not included in nutrition info, see note)
Marinade
- 1/2 cup cilantro, chopped
- 2 limes, juiced and zested
- 1/4 cup olive oil, (2 fl oz)
- 2 tbsp honey, (1 fl oz)
- 2 cloves garlic, minced, (8 grams)
- 1 tbsp low sodium soy sauce, (1/2 fl oz)
- 1 tsp cumin
- 1 tsp salt
Mango Avocado Salsa
- 1 large mango, peeled and chopped, (309 grams)
- 1 1/2 medium Haas avocados, peeled and chopped, (225 grams)
- 1/2 cup cilantro, chopped
- 1/2 red onion, finely diced, (55 grams)
- 1 medium jalapeño, seeds removed and diced, (15 grams)
- 2 limes, juiced and zested
- 1 tbsp olive oil, (1/2 fl oz)
Instructions
- Whisk together marinade ingredients until well combined. Set aside about 2 tbsp of marinade to reserve for brushing the chicken during grilling.
- Pound the chicken to ensure it is even thickness throughout. To do this, I just stick the chicken on a small baking sheet in a single layer sandwiched between 2 layers of paper towels and use my fist to make quick work of this task.
- Add chicken breast to a resealable bag, then pour remaining marinade over top and massage around to ensure even distribution. Set aside in refrigerator to marinate for 2-6 hours.
- Mix together all salsa ingredients and set aside, covered, in the refrigerator.
- Pre-heat grill to 400°. Spray grill grates with non-stick grill spray or brush grates with vegetable oil. Allow excess marinade to drip from the chicken breast before adding to grill. Grill one side for 6 minutes, then flip, brush with marinade, and grill for an additional 4-6 minutes depending on the thickness of the chicken breasts. The internal temperature should just barely reach 165° as you remove the chicken from from the grill.
- Allow the chicken to rest for 5 minutes before slicing and serving with salsa and rice (optional).
Tips & Tricks
Nutrition Information
Calories: 368kcal (18%), Carbohydrates: 21g (7%), Protein: 34g (68%), Fat: 18g (28%), Cholesterol: 96mg (32%), Sodium: 148mg (6%), Potassium: 1027mg (29%), Fiber: 5g (21%), Sugar: 13g (14%)
NO RICE
WITH RICE
Instant-Pot Thai Peanut Chicken
Servings: servings
Ingredients
- 1 1/4 lb raw chicken breast
- 1 medium red bell pepper, sliced, (130 grams)
- 4 cups HEB broccoli slaw, (340 grams)
- 1 cup Lundberg Organic Brown Jasmine Rice, cooked according to package directions, (180 grams dry measure)
- 1/3 cup green onions, chopped
- 2 tbsp fresh cilantro, chopped
- Optional: 1/4 cup crushed peanuts
Sauce
- 1 cup light coconut milk, (8 fl oz)
- 1/3 cup PB2 powdered peanut butter, (32 grams)
- 3 cloves garlic, minced, (12 grams)
- 2 tbsp Skippy Natural Creamy Peanut Butter, (32 grams)
- 2 tbsp low sodium soy sauce, (1 fl oz)
- 1 tbsp rice vinegar, (1/2 fl oz)
- 1 tbsp Thai Kitchen red curry paste, (15 grams)
- 1 tbsp ginger paste, (9 grams)
- 1 lime, juiced
Instructions
- In a small bowl, whisk all sauce ingredients except PB2 and peanut butter (they will burn if you put them in before cooking). Pour 1/2 of the sauce into the bottom of the Instant Pot. Add chicken, then add remaining sauce.
- Set Instant Pot to high pressure for 12-14 minutes (do 14 mins for thicker pieces of chicken), followed by manual release. Remove chicken, shred, and set aside. Pour the sauce into a bowl and whisk in PB2 and peanut butter.
- Set Instant Pot to sauté and add bell pepper and broccoli slaw. Sauté for 5 minutes or until pepper begins to soften slightly. Return sauce to the Instant Pot and mix.
- Return chicken to mixture and stir to coat. Add a little chicken stock if the sauce is too thick.
- Serve chicken mixture over a bed of rice and top with fresh cilantro, green onions, and peanuts (if desired).
Tips & Tricks
Nutrition Information
Calories: 390kcal (20%), Carbohydrates: 41g (14%), Protein: 36g (72%), Fat: 9g (14%), Cholesterol: 66mg (22%), Sodium: 473mg (21%), Potassium: 451mg (13%), Fiber: 4g (17%), Sugar: 6g (7%)
NO RICE
WITH RICE
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%)
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