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Peanut Butter and Fitness

adventures in healthy eating, meal prep and fitness

Meal Prep

Meal Prep – Week of March 11th, 2019

Happy Monday, friends! I hope springing forward over the weekend isn’t messing you up too much this morning. I think I’m going to miss the sunshine early in the morning, but I’m happy to have the light later in the evening. Not to mention the spring weather here in San Antonio 🙂 After I meal prepped yesterday I still managed to get outside for an evening stroll to enjoy the warm weather and later sunset. Hopefully the good stuff will last for a while before the summer heat hits! Get ready for lots of spring recipes…

Here’s what’s on the menu this week:

The Meal Plan

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

The Snack Ideas

  • Smoked salmon and everything bagel pretzel crisps
  • Apples with peanut butter
  • Deli turkey (nitrate and nitrite free)
  • Blueberries, strawberries, and grapes
  • Protein shakes
  • Hard boiled egg whites

The Containers

The Recipes

4.17 from 6 votes
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Mixed Berry Oatmeal Muffins

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 7 jumbo muffins
Calories per serving 209 kcal

Ingredients

  • 2 cups rolled oats (192 grams)
  • 2 scoops ON Gold Standard Plant Based Protein Powder (72 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

  1. Pre-heat oven to 350 degrees.  Arrange 7 jumbo silicone baking cups on a baking sheet.

  2. Mix all dry ingredients, then add wet ingredients and mix until combined.  Divide evenly into 7 baking cups.

  3. Bake for 35 minutes or until tops of muffins begin to brown slightly.  Allow to cool slightly before removing from silicone cups and serving.

Recipe Notes

  • Click here 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 Facts
Mixed Berry Oatmeal Muffins
Amount Per Serving
Calories 209 Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 116mg5%
Potassium 125mg4%
Carbohydrates 32g11%
Fiber 5g21%
Sugar 12g13%
Protein 12g24%
* Percent Daily Values are based on a 2000 calorie diet.
5 from 2 votes
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Egg White Slices

Cook Time 10 minutes
Total Time 10 minutes
Servings 6 servings
Calories per serving 48 kcal

Ingredients

  • 3 cups egg whites

Instructions

  1. Pour egg whites into a cold, medium-sized, shallow pan and cover with a lid.

  2. 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.

  3. Remove from pan and slice into 6 pieces.

Recipe Notes

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

Nutrition Facts
Egg White Slices
Amount Per Serving
Calories 48
% Daily Value*
Sodium 181mg8%
Carbohydrates 1g0%
Protein 11g22%
* Percent Daily Values are based on a 2000 calorie diet.
4.34 from 3 votes
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Chicken Tabouleh Bowl

Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Servings 6 servings
Calories per serving 402 kcal

Ingredients

  • 1 1/2 lb raw chicken breast
  • 1 cup Sabra Original Hummus
  • 25 pitted kalamata olives (63 grams)
  • 2 tbsp lemon juice (1 oz)
  • 1 tbsp olive oil (0.5 oz)
  • 1 tsp Oh My Spice! Lemon Pepper Seasoning
  • 1/2 tsp dried parsley

Quinoa Tabouleh

  • 1 cup cucumber, chopped (150 grams)
  • 2/3 cup tri-color quinoa, cooked according to package directions (120 grams)
  • 2 roma tomatoes, chopped (270 grams)
  • 1/2 sweet onion, diced (55 grams)
  • 1 cup parsley, chopped (25 grams)
  • 2 tbsp mint, chopped
  • 1/4 cup olive oil (2 oz)
  • 1/3 cup lemon juice (2.66 oz)
  • 2 cloves garlic, minced (8 grams)
  • 1/4 tsp salt

Instructions

  1. Whisk together lemon juice, olive oil, Oh My Spice! seasoning, and dried parsley.  Pour over chicken in a resealable container and flip chicken until all surfaces are coated with the marinade.  Refrigerate at least 1 hour, but preferably overnight.

  2. Add all tabouleh ingredients to a bowl and mix until well combined.  Set aside in the refrigerator.

  3. Remove chicken from refrigerator and grill or pan sear over medium-high heat for 3-5 minutes per side until cooked through (cook time will vary based on thickness and grill/stove settings).  Allow to rest for 5 minutes before slicing.

  4. Divide chicken, tabouleh, hummus, and kalamata olives between 6 serving dishes. 

Nutrition Facts
Chicken Tabouleh Bowl
Amount Per Serving
Calories 402 Calories from Fat 171
% Daily Value*
Fat 19g29%
Cholesterol 66mg22%
Sodium 352mg15%
Potassium 487mg14%
Carbohydrates 24g8%
Fiber 4g17%
Sugar 4g4%
Protein 31g62%
* Percent Daily Values are based on a 2000 calorie diet.
4 from 10 votes
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Turkey Taco Salad

Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 4 servings
Calories per serving 322 kcal

Ingredients

  • 1 lb Jennie-O extra lean ground turkey 99%
  • 1/2 cup Frontera New Mexico Taco Skillet Sauce
  • 2 hearts romaine lettuce chopped
  • 1 cup cherry tomatoes halved
  • 1 cup black beans
  • 1 cup corn kernels
  • 1/2 cup Casa Sanchez Taqueria Style Avocado Salsa
  • 1/4 cup Fage 0% plain Greek yogurt
  • 1/2 cup tortilla strips

Instructions

  1. Layer lettuce, cherry tomatoes, black beans, and corn in a meal prep container.

  2. 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.

  3. Serve over veggies, then add Greek yogurt, avocado salsa and tortilla strips on top.

Nutrition Facts
Turkey Taco Salad
Amount Per Serving
Calories 322 Calories from Fat 45
% Daily Value*
Fat 5g8%
Cholesterol 56mg19%
Sodium 613mg27%
Carbohydrates 34g11%
Fiber 6g25%
Sugar 8g9%
Protein 34g68%
* Percent Daily Values are based on a 2000 calorie diet.
0 from 0 votes
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Chicken Tenders with Mixed Spring Veggies

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4 servings
Calories per serving 180 kcal

Ingredients

Instructions

  1. Heat olive oil in a skillet over medium high heat.  Season chicken tenderloins on both sides and add to hot skillet, then cover.

  2. Cook chicken for 4-5 minutes per side until cooked through.  Divide among 4 containers.

  3. Prepare frozen vegetables according to package directions.  I recommend microwaving them  about 30 seconds to 1 minute less than recommended since if will be reheating them as part of your meal prep.

Nutrition Facts
Chicken Tenders with Mixed Spring Veggies
Amount Per Serving
Calories 180 Calories from Fat 18
% Daily Value*
Fat 2g3%
Cholesterol 65mg22%
Sodium 325mg14%
Carbohydrates 13g4%
Fiber 2g8%
Sugar 7g8%
Protein 25g50%
* Percent Daily Values are based on a 2000 calorie diet.

Reader Interactions

  1. Lyverta Robertson says

    I just happen to scroll through and see this. I am going to enjoy following these meal plans.

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