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!
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: 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
Servings: jumbo muffins
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
- 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%)
One-Pot Game Day Chili
Servings: 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
Click here or scan the barcode below 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%)
Red Thai Curry
Servings: 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
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%)
Ground Turkey Taco Salad
Servings: 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%)
