Happy Monday, meal preppers! It’s been a minute since I posted my last new meal plan, so I’m excited to bring you this one! It’s full of fun recipes that are packed with flavor, so I hope you enjoy. I’ve been keeping myself busy getting ready to move in May, so I’m expecting to be a bit quiet on here and social over the next couple of months until I get settled in a new spot and new job. Cheers!
For anyone who’s new here, my meal prep posts go in this order: 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 the hyperlinked text embedded on each recipe image. Otherwise, just keep scrolling down!
Here’s what’s on the menu this week:
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Buffalo Chicken Salad
- Dinner: Spaghetti Squash Pad Thai
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Dinner: Air Fryer Buffalo Chicken Salad
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Spaghetti Squash Pad Thai
- Dinner: Mexican Unstuffed Pepper Bowls
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Buffalo Chicken Salad
- Dinner: Spaghetti Squash Pad Thai
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Dinner: Air Fryer Buffalo Chicken Salad
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Spaghetti Squash Pad Thai
- Dinner: Mexican Unstuffed Pepper Bowls
The Snack Ideas
- Apples with peanut butter
- Blueberries and strawberries
- Flavored tuna packets with tortilla chips
- Protein shakes
- Hard boiled eggs with Everything but the Bagel Seasoning
The Containers
The Recipes
Mixed Berry Oatmeal Muffins
Servings: 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%)
Egg White Slices
Servings: 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%)
Spaghetti Squash Pad Thai
Recreate a lower carb, high protein version of your favorite Thai takeout at home with this Spaghetti Squash Pad Thai. Great for meal prep!
Servings: servings
Ingredients
- 1.25 lb boneless skinless chicken thighs, excess fat trimmed and sliced very thinly
- 1 medium spaghetti squash, (500 grams flesh)
- 1 tsp olive oil
- 1 1/2 cups bean sprouts, (128 grams)
- 1 cup julienned carrots, (85 grams)
- 3 eggs, whisked
- 1/2 medium onion, (55 grams)
- 4 cloves garlic, (16 grams)
- 1 tbsp avocado oil
Sauce
- 1/4 cup coconut sugar, (48 grams)
- 3 tbsp tamarind concentrate, (45 grams)
- 2 tbsp low sodium soy sauce, (1 oz)
- 1 1/2 tbsp Skippy Natural Creamy Peanut Butter, (24 grams)
- 1 tbsp fish sauce
- 1/2 tsp crushed red pepper flakes
- 1 lime, juiced
Recommended Toppings (not included in nutrition info)
- chopped peanuts
- chopped green onions
- cilantro
Instructions
- Pre-heat oven to 400 degrees. Cut spaghetti squash in half and scoop out seeds. Rub cut sides with 1 tsp olive oil and season with Flavor God seasoning. Bake for 35-40 minutes until flesh flakes away easily with a fork.
- Heat half of the avocado oil in a large pan over medium high heat. Sauté garlic and onion until fragrant, then add chicken. Sauté until cooked through. Remove from pan and set aside.
- Add remaining avocado oil to pan. Once hot, add carrots and saute for about 2 minutes. Push carrots to the side of the pan, then add eggs to the other side of the pan. Scramble/chop the eggs as they cook with a wooden spatula.
- Once eggs are cooked through, add bean sprouts to the pan and mix with carrots and eggs. Return chicken to pan and add sauce. Stir to combine, then remove from heat and toss with spaghetti squash.
- Top with green onions, chopped peanuts, and cilantro before serving, if desired.
Tips & Tricks
Scan the barcode below or search for “Peanut Butter and Fitness Spaghetti Squash Pad Thai” to log this food in My Fitness Pal.
Nutrition Information
Serving: 340g, Calories: 335kcal (17%), Carbohydrates: 30g (10%), Protein: 27g (54%), Fat: 13g (20%), Cholesterol: 187mg (62%), Sodium: 860mg (37%), Potassium: 534mg (15%), Fiber: 3g (13%), Sugar: 17g (19%)
Mexican Unstuffed Pepper Bowls
Servings: servings
Ingredients
- 1 lb extra lean ground turkey
- 2 medium bell peppers (any color), chopped, (300 grams total)
- 1/2 medium sweet onion, diced, (75 grams)
- 4 cloves garlic, minced, (16 grams)
- 1 15.5 oz can low sodium black beans, rinsed and drained
- 1 cup corn, (135 grams)
- 1 16 oz jar Native Texan Fire Roasted Salsa, (use any brand you like, but this is the one used to create the nutrition info)
- 2 tsp olive oil, (9 grams)
- 3/4 tsp chile powder
- 1/2 tsp cumin
- 1/2 tsp Oh My Spice! Spicy Fajita seasoning
Toppings
- 3/4 cup Tillamook Mexican 4 Cheese Blend, (84 grams)
- 1/3 cup green onion, chopped, (33 grams)
- 1/4 cup cilantro, chopped
- Optional: sour cream or plain Greek yogurt
Instructions
- *Note: If you're planning to serve this right from the skillet family style, be sure to use an oven safe skillet for optional cheese melting/browning at the end! Cast iron works really well here.
- Heat a large skillet over medium-high (7 out of 10) heat. Add 1 tsp olive oil and swirl around the skillet. Once the oil is hot, add garlic and onion. Saute until fragrant (about 1-2 minutes), then add bell peppers and saute for 2-3 more minutes until slightly tender, but still crisp enough to hold their shape well. Remove pepper mixture onto a plate.
- Add remaining 1 tsp of olive oil to the skillet. Once hot, add ground turkey and season with chile powder, cumin, and Oh My Spice! seasoning. Depending on how much sodium is in the salsa you'll be using, you may need to add salt here too. Break the ground turkey apart with a wooden spoon or spatula as it cooks.
- While the turkey cooks, pre-heat oven to 450° (or broil).
- When the turkey is mostly cooked through but still has some spots of pink, add salsa and stir to coat the turkey evenly. Return pepper mixture to the skillet, then add black beans and corn. Stir until well incorporated.
- Optional: Once the turkey is cooked through, it's time to top with cheese and bake/broil to melt the cheese and get it golden. You could certainly do this in the microwave or stovetop, but I liked the golden edges I got in the oven. If using oven safe meal prep containers, divide the turkey mixture into 4 containers and top with cheese before placing in oven (double check the max temperature rating on your containers!). If you are serving family style, just add the cheese right on top of the turkey mixture in the skillet. Bake/broil for 4-6 minutes or until cheese is melted and you begin to see golden brown edges.
- Top with any other desired toppings such as chives, cilantro, or sour cream/plain Greek yogurt before serving.
Tips & Tricks
Click here or scan the barcode below to log this meal into My Fitness Pal.
Nutrition Information
Calories: 384kcal (19%), Carbohydrates: 33g (11%), Protein: 40g (80%), Fat: 11g (17%), Cholesterol: 74mg (25%), Sodium: 801mg (35%), Potassium: 321mg (9%), Fiber: 9g (38%), Sugar: 8g (9%)
Buffalo Chicken Salad
Servings: servings
Ingredients
- 1 recipe Air Fryer Buffalo Chicken Tenders, (recipe follows)
- 10 cups green leaf lettuce, chopped, (470 grams)
- 1 1/2 cup matchstick carrots, (85 grams)
- 1 cup cherry tomatoes, halved, (175 grams)
- 3 stalks celery, diced, (120 grams)
- Optional: Ranch dressing for serving, (not included in nutrition info)
Instructions
- Assemble salad topped with chicken. Add your favorite ranch dressing and serve.
Tips & Tricks
The nutrition info does not include ranch dressing so you can add your favorite brand.
Click here to log this food in My Fitness Pal.
Nutrition Information
Calories: 302kcal (15%), Carbohydrates: 27g (9%), Protein: 33g (66%), Fat: 8g (12%), Cholesterol: 163mg (54%), Sodium: 1210mg (53%), Potassium: 565mg (16%), Fiber: 3g (13%), Sugar: 6g (7%)
Freezer Friendly Air Fryer Buffalo Chicken Tenders
Servings: servings
Ingredients
- 1 lb chicken tenderloins
- 1/4 cup Frank's Red Hot sauce, (2 fl oz)
Egg Dredge
- 2 eggs
- 2 tbsp all purpose flour, (7.5 grams)
- 1 tbsp Frank's Red Hot sauce
- 1 tbsp buttermilk
- 1/2 tsp garlic powder
Panko Coating
- 1 1/2 cups panko breadcrumbs, (84 grams)
- 1 tbsp olive oil, (0.5 fl oz)
- 1 1/2 tbsp Frank's Red Hot seasoning, (5.4 grams)
- Optional: 1/4 tsp cayenne pepper for extra spice
Instructions
- Marinate the chicken. Add chicken tenderloins and 1/4 cup Frank's Red Hot Sauce to a resealable bag and rub the sauce into the chicken to ensure all pieces are coated. Marinate for 2-3 hours in the refrigerator.
- Prepare the panko coating. In a medium sized bowl, add panko breadcrumbs and olive oil and toss to mix evenly. Microwave, stirring every 30 seconds, for about 3 minutes total. Once the breadcrumbs turn light golden brown, they're done. Mix in the Frank's Red Hot Seasoning and set aside to cool.
- Prepare the egg wash. In another medium sized bowl, whisk eggs, buttermilk, and hot sauce. While whisking, gradually add flour, garlic powder, and Frank's Red Hot Seasoning. Set aside.
- Dip the chicken. Remove the chicken tenderloins from the hot sauce to a plate. If they are still coated in an excessive amount of hot sauce, you can pat some off with a paper towl. First dip the chicken into the egg wash, allowing any excess to drip off, then dip it in the panko coating, gently pressing the coating onto the chicken. Remove to a baking sheet lined with a cooling rack.
- Freezer instructions (optional). Place the baking sheet with the chicken into the freezer. Once the chicken is completely frozen (about 2-3 hours), remove to a food safe resealable bag such as Stasher or Food Saver. Remove as much air as possible from the bag before returning to the freezer.
- Air fry the chicken (from frozen). Pre-heat your air fryer to 360°. Add the chicken to the basket in a single layer (don't overcrowd – do a 2nd batch if you have to!). Air fry for 5 minutes, then flip and increase temperature to 380° degrees and air fry for another 6-8 minutes or until the coating is nicely browned and the chicken cooked through. (Note: if you cut the chicken into nugget size, they will take 3-4 minutes less time to cook from frozen than the tenders.)Air fry the chicken (from raw). Pre-heat your air fryer to 380°. Add the chicken to the basket in a single layer (don't overcrowd – do a 2nd batch if you have to!). Air fry for 5 minutes, then flip and air fry for another 4-5 minutes or until the coating is nicely browned and the chicken cooked through.
Tips & Tricks
- The nutrition info was calculated using the actual amount of panko breadcrumb mixture that was used (about 60 grams of panko and 2 tsp of oil). You want to prepare the full amount (85 grams panko and 1 tbsp of oil) to make coating the chicken tenders easier.
- Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 2tenders, Calories: 258kcal (13%), Carbohydrates: 18g (6%), Protein: 30g (60%), Fat: 8g (12%), Cholesterol: 163mg (54%), Sodium: 1134mg (49%), Potassium: 37mg (1%)
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