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

Meal Prep – Week of March 20th, 2022

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Author:

Erin

Published:

March 20, 2022

Updated:

March 20, 2022

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

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Happy first day of spring, meal preppers! This weekly meal plan is actually from a couple months ago, so the meals are a bit more cold weather focused than you’d expect for the first official spring meal prep of the year. But hey – I’m planning on breaking into my freezer stash of meals for this week, so I’ll be eating chili too! The evenings are still kind of cold, so I won’t feel bad about it. Anywho, lots of my favorite meal prep recipes are included in this week’s meal plan. Hope you enjoy!

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
    • Mixed Berry Oatmeal Muffins
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • One-Pot Game Day Chili
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Red Thai Curry
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Ground Turkey Taco Salad
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?

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).

Mixed Berry Oatmeal Muffins
Game Day Chili
Red Thai Curry
Turkey Taco Salad

The Meal Plan

Day 1

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Turkey Taco Salad
  • Dinner: Red Thai Curry

Day 2

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Game Day Chili
  • Dinner: Turkey Taco Salad

Day 3

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Red Thai Curry
  • Dinner: Game Day Chili

Day 4

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Turkey Taco Salad
  • Dinner: Red Thai Curry

Day 5

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Game Day Chili
  • Dinner: Turkey Taco Salad

Day 6

  • Breakfast: Mixed Berry Oatmeal Muffins 
  • Lunch: Red Thai Curry
  • Dinner: Game Day Chili

The Snack Ideas

Not everything I eat is pictured in the flat lay photo above – I eat lots of snacks too! Here are some ideas of what I like to munch on throughout the day to stay fueled and keep my energy up:

  • Yogurt and granola
  • Flavored tuna packets
  • Apples with peanut butter
  • Blueberries and strawberries
  • Protein shakes
  • Egg white muffins

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
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
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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
Game Day Chili
4.80 from 5 votes

One-Pot Game Day Chili

Prep: 15 minutes mins
Cook: 45 minutes mins
Total: 1 hour hr
Servings: 8 servings
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One-Pot Game Day Chili pairs perfectly with rooting on your favorite team. It's hearty, a little spicy, and packed with flavor!
Servings: 8 servings

Ingredients

  • 2 lbs 93/7 ground beef
  • 28 oz low sodium crushed tomatoes
  • 15 oz low sodium kidney beans, drained
  • 15 oz low sodium pinto beans, drained
  • 12 oz Vienna Lager beer, (lagers, ales, or even stouts will work well here)
  • 10 oz Rotel Mild Tomatoes and Green Chiles
  • 1.5 packets McCormick Mild Reduced Sodium Chili Seasoning, (53 grams)
  • 1 medium sweet onion, chopped, (110 grams)
  • 1 medium jalapeño, seeds removed and diced, (14 grams)
  • 4 chipotles in adobo, chopped, (60 grams)
  • 5 cloves garlic, (20 grams)
  • 1/2 tbsp olive oil
  • salt and pepper to taste

Instructions

  • In a large pot like this, heat olive oil over medium-high heat. Once oil is shimmery and hot, add ground beef. Season with 1 chili seasoning packet and cook, breaking apart with a spoon as beef cooks. Once beef is cooked through, drain excess fat and return pot to heat.
  • Add beer to deglaze pot, then add all remaining ingredients. Stir to combine, then lower heat to a simmer for about 45 minutes to 1 hour or until onions are tender. Stir chili occasionally as it simmers and add salt and pepper to taste.
  • Depending on your game day setup, you can leave the chili on the stovetop on low heat to keep it warm, or you can transfer it to a slow cooker to take it outside. You can even do the simmering in the slow cooker or do everything in an Instant Pot using the sauté function for cooking the beef.
  • If desired, serve chili with sour cream, green onions, corn chips, and cheddar cheese.

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness One-Pot Game Day Chili” to log this food in My Fitness Pal.

Nutrition Information

Serving: 1.75cups, Calories: 357kcal (18%), Carbohydrates: 33g (11%), Protein: 36g (72%), Fat: 9g (14%), Cholesterol: 70mg (23%), Sodium: 541mg (24%), Potassium: 251mg (7%), Fiber: 9g (38%), 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
Red Thai Curry
4.64 from 11 votes

Red Thai Curry

Prep: 20 minutes mins
Cook: 20 minutes mins
Total: 40 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb chicken breast, thinly sliced
  • 2 large carrots, sliced, (150 grams)
  • 1 medium zucchini, sliced, (120 grams)
  • 1/2 red bell pepper, sliced, (90 grams)
  • 1/2 medium onion, chopped, (50 grams)
  • 1 cup coconut milk, (add more for a saucier curry)
  • 1/2 cup low sodium chicken broth, (4 oz)
  • 3 tbsp Thai red curry paste, (1.5 oz)
  • 1/2 tbsp fish sauce, (0.25 oz)
  • 1/2 tbsp olive oil, (0.25 oz)
  • 1/2 tbsp coconut sugar, (6 grams)
  • 1/2 tbsp arrowroot flour, (4.5 grams)
  • 1/4 cup Thai basil leaves, chopped
  • 2/3 cup Lundberg Organics Brown Jasmine Rice, (120 grams)

Instructions

  • Cook rice according to package directions.
  • Heat olive oil in a large skillet or pot with flat sides over medium-high heat. Add onion and sauté until fragrant and tender. Add red curry and mix to coat onions.
  • Add sliced chicken breast and mix, then add carrot slices. Sauté for 3-4 minutes or until chicken is partly cooked through, then add ¾ cup coconut milk and chicken broth. Bring to a boil.
  • While mixture is coming to a boil, whisk the remaining ¼ cup coconut milk with arrowroot flour. Pour into the skillet and mix well. Lower heat to a simmer for 5 minutes.
  • Add zucchini, pepper, fish sauce, coconut sugar and basil leaves. Simmer for another 5 minutes and remove from heat. The residual heat will continue to soften the vegetables before serving over rice.

Tips & Tricks

  • Click here or scan the barcode below to log this food WITH RICE in My Fitness Pal.
  • Click here to log this food WITHOUT RICE in My Fitness Pal.

Nutrition Information

Calories: 391kcal (20%), Carbohydrates: 37g (12%), Protein: 32g (64%), Fat: 14g (22%), Cholesterol: 65mg (22%), Sodium: 584mg (25%), Potassium: 318mg (9%), Fiber: 4g (17%), 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
4.38 from 8 votes

Ground 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 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%)

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!

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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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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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