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Recipes Meal Prep

Meal Prep – Week of March 11th, 2019

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Author:

Erin

Published:

March 11, 2019

Updated:

March 11, 2019

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

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…

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
  • Mixed Berry Oatmeal Muffins
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Egg White Slices
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Chicken Tabouleh Bowl
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?
  • Turkey Taco Salad
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?
  • Chicken Tenders with Mixed Spring Veggies
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?

Here’s what’s on the menu this week:

The Meal Plan

Day 1

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Chicken Tabouleh Bowl
  • Dinner: Turkey Taco Salad

Day 2

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Chicken Tenders with Mixed Veggies
  • Dinner: Chicken Tabouleh Bowl

Day 3

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Turkey Taco Salad
  • Dinner: Chicken Tenders with Mixed Veggies

Day 4

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Chicken Tabouleh Bowl
  • Dinner: Turkey Taco Salad

Day 5

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Chicken Tenders with Mixed Veggies
  • Dinner: Chicken Tabouleh Bowl

Day 6

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Turkey Taco Salad
  • Chicken Tenders with Mixed Veggies

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

4.34 from 39 votes

Mixed Berry Oatmeal Muffins

Prep: 10 minutes mins
Cook: 35 minutes mins
Total: 45 minutes mins
Servings: 7 jumbo muffins
Rate Pin Print
Servings: 7 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%)

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
4.34 from 6 votes

Egg White Slices

Cook: 10 minutes mins
Total: 10 minutes mins
Servings: 6 servings
Rate Pin Print
Servings: 6 servings

Ingredients

  • 3 cups egg whites

Instructions

  • Pour egg whites into a cold, medium-sized, shallow pan and cover with a lid.
  • 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.
  • Remove from pan and slice into 6 pieces.

Tips & Tricks

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

Nutrition Information

Calories: 48kcal (2%), Carbohydrates: 1g, Protein: 11g (22%), Sodium: 181mg (8%)

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
4.34 from 3 votes

Chicken Tabouleh Bowl

Prep: 30 minutes mins
Cook: 15 minutes mins
Total: 45 minutes mins
Servings: 6 servings
Rate Pin Print
Servings: 6 servings

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

  • 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.
  • Add all tabouleh ingredients to a bowl and mix until well combined.  Set aside in the refrigerator.
  • 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.
  • Divide chicken, tabouleh, hummus, and kalamata olives between 6 serving dishes. 

Nutrition Information

Calories: 402kcal (20%), Carbohydrates: 24g (8%), Protein: 31g (62%), Fat: 19g (29%), Cholesterol: 66mg (22%), Sodium: 352mg (15%), Potassium: 487mg (14%), Fiber: 4g (17%), Sugar: 4g (4%)

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 from 10 votes

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 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

  • Layer lettuce, cherry tomatoes, black beans, and corn in a meal prep container.
  • 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 Greek yogurt, avocado salsa and tortilla strips on top.

Nutrition Information

Calories: 322kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 56mg (19%), Sodium: 613mg (27%), Fiber: 6g (25%), Sugar: 8g (9%)

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
No ratings yet

Chicken Tenders with Mixed Spring Veggies

Prep: 5 minutes mins
Cook: 10 minutes mins
Total: 15 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb raw chicken tenderloins
  • 2 10 oz bags PictSweet Farms Frozen Spring Vegetables with Asparagus
  • 1 tsp olive oil
  • 1/2 tsp Montreal Steak Seasoning

Instructions

  • Heat olive oil in a skillet over medium high heat.  Season chicken tenderloins on both sides and add to hot skillet, then cover.
  • Cook chicken for 4-5 minutes per side until cooked through.  Divide among 4 containers.
  • 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 Information

Calories: 180kcal (9%), Carbohydrates: 13g (4%), Protein: 25g (50%), Fat: 2g (3%), Cholesterol: 65mg (22%), Sodium: 325mg (14%), Fiber: 2g (8%), Sugar: 7g (8%)

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
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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.

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4.34 from 39 votes (39 ratings without comment)

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2 responses

  1. Lyverta Robertson
    March 21, 2019

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

    Reply
    1. Erin
      March 26, 2019

      Thanks Lyverta, I hope you do!

      Reply

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.

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