Happy Sunday, meal preppers! I’m still going on that warm weather kick of recipes, and this one is great for grilling/minimal oven use.
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).
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Tuna Salad Meal Prep Box
- Dinner: Easy Greek Chicken Salad
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Harissa Grilled Chicken with Arugula Salad
- Dinner: Tuna Salad Meal Prep Box
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Easy Greek Chicken Salad
- Dinner: Harissa Grilled Chicken with Arugula Salad
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Tuna Salad Meal Prep Box
- Dinner: Easy Greek Chicken Salad
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Harissa Grilled Chicken with Arugula Salad
- Dinner: Tuna Salad Meal Prep Box
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Easy Greek Chicken Salad
- Dinner: Harissa Grilled Chicken with Arugula 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.
The Recipes
Mixed Berry Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops PEScience Select Vegan Plant Based Protein Powder, Vanilla Indulgence, (60 grams)
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 3/4 cup unsweetened applesauce, (6 oz)
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
- 1/2 cup blueberries, (75 grams)
- 1/2 cup strawberries, chopped, (75 grams)
- 1/2 cup blackberries, (75 grams)
- 1/4 cup maple syrup, (2 oz)
- 2 egg whites
- 1 1/2 tbsp Skippy Natural Creamy Peanut Butter, (24 grams)
- 1/2 tsp vanilla extract
Instructions
- Pre-heat oven to 350 degrees. Arrange 7 jumbo silicone baking cups on a baking sheet.
- Mix all dry ingredients, then add wet ingredients and mix until combined. Divide evenly into 7 baking cups.
- Bake for 35 minutes or until tops of muffins begin to brown slightly. Allow to cool slightly before removing from silicone cups and serving.
Tips & Tricks
- Click here or scan the barcode below to log this food in My Fitness Pal.
- I recommend these jumbo silicone baking cups!
- You can replace the plant based protein with whey if you’d prefer – just sub it out with the same amount of powder but decrease the amount of almond milk to 1/2 cup.
Nutrition Information
Calories: 209kcal (10%), Carbohydrates: 32g (11%), Protein: 12g (24%), Fat: 4g (6%), Sodium: 116mg (5%), Potassium: 125mg (4%), Fiber: 5g (21%), Sugar: 12g (13%)
Harissa Grilled Chicken Thighs with Yogurt Dip
Servings: servings
Ingredients
- 4 lbs chicken thighs, well trimmed
- 10 oz Mina Harissa Moroccan Red Pepper Sauce, (reserve about 1 oz for dip)
- 2 5.3 oz containers plain, non-fat Greek yogurt
- salt and pepper to taste
Instructions
- Arrange the chicken in a single layer on a baking sheet. Pat the chicken dry with a paper towel, then season with salt and pepper on both sides.
- Pour about 9 oz of the harissa sauce over the chicken. Using your hands or tongs, mix them around until chicken is evenly coated in the sauce. Cover tightly with plastic wrap or remove the chicken to a resealable bag or container and place it in the refrigerator to marinate for 30 minutes to 2 hours.
- Pre-heat your grill to 400°. Brush or spray the grill grates with oil to prevent sticking, then add marinated chicken in a single layer. Grill for 6 minutes on the first side, then flip and grill for another 6-7 minutes on the other side or until a thermometer inserted into the thickest part of the chicken thighs reads 165°.
- While the chicken cooks, prepare yogurt dip by mixing remaining harissa sauce into Greek yogurt. Add a touch of salt to taste, if desired.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 243kcal (12%), Carbohydrates: 3g (1%), Protein: 28g (56%), Fat: 14g (22%), Cholesterol: 121mg (40%), Sodium: 243mg (11%), Potassium: 437mg (12%), Fiber: 1g (4%), Sugar: 1g (1%)
Tuna Salad Meal Prep Box
This classic sandwich staple is lightened up and served bento style with pita or crackers and grapes. A great no heat lunch option!
Servings: servings (212 g tuna salad per serving)
Ingredients
Tuna Salad
- 15 oz chunk white albacore tuna, drained
- 11 oz chunk light tuna, drained
- 0.625 cups Duke's Light Mayonnaise, (1/2 cup plus 2 tbsp)
- 1/4 cup celery, chopped, (35 grams)
- 1/4 cup red onion, chopped, (35 grams)
- 2 tbsp sweet relish, (1 oz)
- 1 tbsp Dijon mustard, (0.5 oz)
- 1 tsp lemon zest
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/2 tsp salt
Instructions
- Add all tuna salad ingredients to a bowl and mix until well combined. Serve with crackers and grapes, if desired.
Tips & Tricks
- The tuna salad recipe yields about 4 cups or 1060 grams total.
- Scan the barcode below or search for “Peanut Butter and Fitness Tuna Salad2” to log this food in My Fitness Pal.
Nutrition Information
Serving: 212grams, Calories: 264kcal (13%), Carbohydrates: 4g (1%), Protein: 35g (70%), Fat: 12g (18%), Cholesterol: 66mg (22%), Sodium: 790mg (34%), Potassium: 29mg (1%), Sugar: 2g (2%)
Easy Greek Chicken Salad
Juicy, brined chicken breast pairs with Mediterranean-inspired flavors, complementing the briny kalamata olives and tangy feta cheese.
Servings: servings
Ingredients
Salad Ingredients
- 7 oz green leaf lettuce, chopped, (about 8 cups chopped)
- 1 cup cherry tomatoes, halved, (170 grams)
- 1 cup English cucumber, chopped, (150 grams)
- 1/2 cup Farmer Boy Greek Dressing, (4 fl oz)
- 1/2 cup fat free feta cheese, (56 grams)
- 1/3 cup red onion, sliced
- 1/3 cup kalamata olives, halved, (61 grams)
Juicy Air Fryer Chicken
- 1 lb raw chicken breast
- 3 tbsp homemade brine mix
- 1 tsp olive oil
- 1 tsp Oh My Spice! Lemon Pepper Dill Seasoning
- 1/2 tsp chili powder
- salt and pepper to taste
Instructions
Juicy Air Fryer Chicken
- Bring 2 cups water to a boil. Add brine mix and stir until dissolved. Pour over ice in a flat bottomed resealable container. Add chicken, then add additional water until chicken is submerged. Brine for at least 5 hours or up to 12 hours.
- Remove chicken from brine and rinse with cold water. Pat dry on a paper towel, then pound down the thicker end of the chicken breast until they are even thickness across.
- Rub the chicken with 1 tsp olive oil until evenly coated. Season with salt, pepper, chili powder, and Oh My Spice! seasoning.
- Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through (sometimes I up the temp to 390 degrees after flipping the chicken for crispier edges). Set aside to cool for about 5 mintes before slicing.
Assemble
- Divide lettuce, cucumbers, tomatoes, chicken, olives, and feta cheese (if desired) into 4 serving dishes. Top with Greek Dressing before serving. Serve with pita bread and hummus if desired.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Easy Greek Chicken Salad” to log this food in My Fitness Pal.
Nutrition Information
Calories: 342kcal (17%), Carbohydrates: 23g (8%), Protein: 31g (62%), Fat: 14g (22%), Cholesterol: 2mg (1%), Sodium: 595mg (26%), Potassium: 271mg (8%), Fiber: 3g (13%), Sugar: 8g (9%)
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