Free Weekly Meal Plans
Free Weekly Meal Plans
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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of March 12th, 2023

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Author:

Erin

Published:

March 12, 2023

Updated:

December 28, 2023

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

Happy Sunday, meal preppers! Hopefully Daylight Savings Time isn’t kicking your butt too much this morning. Although I guess tomorrow morning is when most of us will feel the brunt of the time change. Ugh. Let’s fight the super Sunday scaries with a new weekly meal plan, shall we?

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
    • Blueberry Banana Baked Oatmeal
    • Egg Roll in a Bowl
    • Juicy Air Fryer (or Grilled) Chicken
    • Crispy Rosemary Potatoes
    • Easy Greek Chicken Salad

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.

The Meal Plan

Day 1

  • Breakfast: Blueberry Banana Baked Oatmeal
  • Lunch: Juicy Grilled Chicken with Crispy Rosemary Potatoes and Broccoli
  • Dinner: Egg Roll in a Bowl

Day 2

  • Breakfast: Blueberry Banana Baked Oatmeal
  • Lunch: Easy Greek Chicken Salad
  • Dinner: Juicy Grilled Chicken with Crispy Rosemary Potatoes and Broccoli

Day 3

  • Breakfast: Blueberry Banana Baked Oatmeal
  • Lunch: Egg Roll in a Bowl
  • Dinner: Easy Greek Chicken Salad

Day 4

  • Breakfast: Blueberry Banana Baked Oatmeal
  • Lunch: Juicy Grilled Chicken with Crispy Rosemary Potatoes and Broccoli
  • Dinner: Egg Roll in a Bowl

Day 5

  • Breakfast: Blueberry Banana Baked Oatmeal
  • Lunch: Easy Greek Chicken Salad
  • Dinner: Juicy Grilled Chicken with Crispy Rosemary Potatoes and Broccoli

Day 6

  • Breakfast: Blueberry Banana Baked Oatmeal
  • Lunch: Egg Roll in a Bowl
  • Dinner: Easy Greek Chicken Salad

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

4.39 from 13 votes

Blueberry Banana Baked Oatmeal

Prep: 15 minutes mins
Cook: 35 minutes mins
Total: 45 minutes mins
Servings: 6 servings
Rate Pin Print
A mostly healthy baked version of the breakfast classic with an added kick of protein! Full of juicy blueberries.
Servings: 6 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%)

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
4.56 from 9 votes

Egg Roll in a Bowl

Prep: 20 minutes mins
Cook: 15 minutes mins
Total: 35 minutes mins
Servings: 6 servings
Rate Pin Print
Servings: 6 servings

Ingredients

  • 1 lb 99% extra lean ground turkey
  • 1 lb ground pork
  • 1 13.5 oz bag coleslaw mix (no dressing), (397 grams)
  • 1 12 oz bag broccoli slaw, (340 grams)
  • 1 6 oz bag snow peas, sliced, (170 grams)
  • 5 cloves garlic, minced, (20 grams)
  • 1 1/2 tbsp fresh grated ginger
  • 1 tbsp sesame oil, divided, (1/2 oz)

Sauces

  • 6 tbsp low sodium soy sauce, (3 oz)
  • 2 tbsp rice wine vinegar, (1 oz)
  • 1 tbsp sriracha sauce, (1/2 oz)
  • 1 tbsp hoisin sauce, (1/2 oz)

Optional Toppings (Not Included in Nutrition Info)

  • sriracha mayo
  • wonton strips
  • green onion, chopped
  • sesame seeds

Instructions

  • Heat 1 tsp sesame oil in a large sauté pan over medium high heat. Add broccoli slaw and snow peas, tossing to distribute the oil. Cover and sauté for 3-5 minutes or until broccoli is tender crisp (add 1-2 tbsp of water to help it along if needed). Add to a large bowl and set aside to cool.
  • Heat remaining sesame oil in the same large sauté pan over medium high heat. Add garlic and sauté until it becomes fragrant, about 1 minute.
  • Add ground turkey, ground pork, sriracha, and ginger to the sauté pan. Break meat apart with wooden spatula as it cooks, ensuring sriracha and ginger are distributed throughout the meat chunks.
  • When meat is mostly cooked through but still has spots of pink, add soy sauce, rice wine vinegar, and hoisin sauce. Continue stirring and breaking apart meat until cooked through, about 7-10 minutes total.
  • Once meat is cooked, add coleslaw and mix until combined with meat. Add broccoli slaw and snow peas back into sauté pan and mix until combined.
  • Divide mixture evenly into 6 serving dishes or meal prep containers. Top with and desired optional toppings before serving.

Tips & Tricks

  • If you don’t have hoisin sauce on hand or can’t find it, use 1/2 tbsp brown sugar instead. It doesn’t have the same flavor, but will lend some of the same sweetness.
  • For a lower fat version, use only lean ground turkey.
  • Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Calories: 312kcal (16%), Carbohydrates: 12g (4%), Protein: 33g (66%), Fat: 15g (23%), Cholesterol: 83mg (28%), Sodium: 719mg (31%), Potassium: 632mg (18%), Fiber: 3g (13%), 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
4.58 from 14 votes

Juicy Air Fryer (or Grilled) Chicken

Prep: 10 minutes mins
Cook: 12 minutes mins
Total: 22 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb chicken breast, raw
  • 2 cups water
  • 3 tbsp Homemade Brine Mix
  • 1 tsp olive oil
  • 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
  • 1/4 tsp chili powder
  • salt and pepper to taste
  • water

Instructions

  • 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.
  • Pre-heat the air fryer to 400°F.
  • Air fry the chicken at 400°F for 11-12 minutes, or until chicken reaches 160° in the thickest part of the chicken, flipping the chicken halfway through. Set aside to rest for about 3-5 mintes before slicing.

Tips & Tricks

Grill instructions: Follow the same instructions above through Step 3. Pre-heat grill to 400°. Grill chicken 6 minutes on first side, then flip and grill 4-5 minutes on other side until chicken reaches 160° in the thickest part of the breast. Allow chicken to rest for 3-5 minutes before slicing.
Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Calories: 120kcal (6%), Protein: 25g (50%), Fat: 2g (3%), Cholesterol: 80mg (27%), Sodium: 153mg (7%)

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
4.25 from 8 votes

Crispy Rosemary Potatoes

Prep: 25 minutes mins
Cook: 1 hour hr
Total: 1 hour hr 25 minutes mins
Servings: 6 servings (1 cup per serving)
Rate Pin Print
Golden brown, delicious, and crispy potatoes bursting with rosemary and garlic flavor. The perfect weeknight side dish.
Servings: 6 servings (1 cup per serving)

Ingredients

  • 3 lb baby Yukon Gold potatoes, quartered
  • 6 cloves garlic, minced, (24 grams)
  • 2 tbsp unsalted butter
  • 1 1/2 tbsp olive oil, (1 fl oz)
  • 1 tbsp kosher salt
  • 1/2 tbsp fresh rosemary, chopped
  • 1 tsp Flavor God Garlic Lover's Seasoning

Instructions

  • Add potatoes to a large, microwave safe bowl. Cover with a plate or hard (microwave-safe) plastic cover to trap the steam in the bowl. Microwave for 10 minutes, stirring about halfway through.
  • Pat the potatoes as dry as possible, then add kosher salt to bowl. Vigorously stir the potatoes and kosher salt to rough up the edges and help develop the starch on the outside of the potatoes. This should take 2-4 minutes of stirring.
  • Pre-heat oven to 425° (or 400° if you have a convection oven).
  • Add olive oil to a small sauce pan and heat over medium-high heat until shimmery. Add garlic and chopped rosemary. Saute for 2-3 minutes until softed and garlic is golden brown. Add butter to melt, then remove from heat and strain the garlic and rosemary from the liquid, reserving it for later.
  • Toss potatoes with the infused olive oil mixture until coated evenly. Season with Flavor God Garlic Lover's seasoning, then spread into an even layer on a large baking sheet.
  • Roast the potatoes for 20 minutes, then toss them with a spatula and roast for another 20 minutes. Add reserved garlic and rosemary mixture, tossing the potatoes to coat evenly. Roast for a final 20 minutes.
  • Top with fresh chopped parsley and flakey sea salt before serving, if desired.

Tips & Tricks

  • Reheating: For best texture, reheat the potatoes in an air fryer, toaster oven, or skillet.
  • Scan the barcode below or search for “Peanut Butter and Fitness Crispy Rosemary Potatoes” to log this food in My Fitness Pal.

Nutrition Information

Serving: 1cup, Calories: 245kcal (12%), Carbohydrates: 35g (12%), Protein: 5g (10%), Fat: 7g (11%), Cholesterol: 10mg (3%), Sodium: 575mg (25%), Potassium: 13mg, Fiber: 5g (21%), Sugar: 2g (2%)

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

Easy Greek Chicken Salad

Prep: 20 minutes mins
Cook: 10 minutes mins
Total: 30 minutes mins
Servings: 4 servings
Rate Pin Print
Juicy, brined chicken breast pairs with Mediterranean-inspired flavors, complementing the briny kalamata olives and tangy feta cheese.
Servings: 4 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%)

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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4.39 from 13 votes (12 ratings without comment)

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3 responses

  1. Erika
    March 21, 2023

    Thank you so much! I love that I can take your recipes and tweak as needed to fit my macros!

    Reply
    1. Erin
      April 22, 2023

      Thanks Erika!

      Reply
  2. Monkey Mart
    April 17, 2025

    5 stars
    Your recipes are great since I can easily modify them to match my macros.

    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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