Free Weekly Meal Plans
Free Weekly Meal Plans
about
work with me
contact
  • Follow on Facebook
  • Follow on Instagram
  • Follow on TikTok
  • Follow on Pinterest
Peanut Butter and Fitness
    • All Recipes
      • Appetizers
      • Breakfast
      • Brunch
      • Desserts
      • Drinks
      • Main Dishes
      • Pasta
      • Salads
      • Sandwiches and Wraps
      • Sauces and Spreads
      • Side dishes
      • Snacks
      • Soups
      • Dairy Free
      • Gluten Free
      • High Protein
      • Low Carb
      • Vegetarian
      • Beef
      • Chicken
      • Pork
      • Turkey
      • Seafood
      • Air Fryer
      • Instant Pot
      • Slow Cooker
      • Grill
      • Stove Top
      • Oven
      • Sous Vide
      • Meal Prepable Recipes
      • No Heat Meals
      • Freezer Friendly
      • One Dish Meals
      • Easy Weeknight Dinners
      • Asian Inspired
      • Italian Inspired
      • Mediterranean
      • Southwestern
      • Fall
      • Spring
      • Summer
      • Winter
      • Christmas
      • Pumpkin
      • Thanksgiving
      • Easter
      • Halloween
      • Game Day
      • New Year’s Eve
      • Valentine’s Day
      • St. Patrick’s Day
    • Quest for the Best
  • Meal Prep
  • My Cookbooks
  • Product ReviewsI’ll be posting a series of my “Quest for the Best” health, fitness and meal prep products here, as well as any cool products I find along the way so you can get the goods too.  If you’re interested in seeing any particular product recommendations, comment below!
Search
Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of March 22nd, 2021

Jump to Recipe Pin Recipe
Rate

Author:

Erin

Published:

March 22, 2021

Updated:

March 22, 2021

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

Jump to Recipes

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!

  • 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?
  • Spaghetti Squash Pad Thai
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Mexican Unstuffed Pepper Bowls
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Buffalo Chicken Salad
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Freezer Friendly Air Fryer Buffalo Chicken Tenders
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Meal Plan
  • Mixed Berry Oatmeal Muffins
  • Egg White Slices
  • Spaghetti Squash Pad Thai
  • Buffalo Chicken Salad
  • Mexican Unstuffed Pepper Bowls

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
  • Lunch: Mexican Unstuffed Pepper Bowls
  • 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
  • Lunch: Mexican Unstuffed Pepper Bowls
  • 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
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
Egg White Slices
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
Spaghetti Squash Pad Thai
5 from 3 votes

Spaghetti Squash Pad Thai

Prep: 30 minutes mins
Cook: 40 minutes mins
Total: 1 hour hr 10 minutes mins
Servings: 5 servings
Rate Pin Print
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: 5 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%)

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
Mexican Unstuffed Pepper Bowls
4.41 from 5 votes

Mexican Unstuffed Pepper Bowls

Prep: 25 minutes mins
Cook: 15 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 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%)

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
Buffalo Chicken Salad
No ratings yet

Buffalo Chicken Salad

Prep: 15 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 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%)

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

Freezer Friendly Air Fryer Buffalo Chicken Tenders

Prep: 20 minutes mins
Marinate Time: 2 hours hrs
Cook: 10 minutes mins
Total: 2 hours hrs 30 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 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%)

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
137 shares
  • Share
  • Email
  • Yummly

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.

Read More
4.34 from 39 votes (39 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

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.

Read more

MEAL PREP GUIDES

Get My Cookbooks!

Read More

Most Popular Recipes

  • Gochujang Glazed Air Fryer Salmon Bowls

    Gochujang Glazed Air Fryer Salmon Bowls

  • Strawberry Cheesecake Protein Shake

    Strawberry Cheesecake Protein Shake

  • Protein Overnight Oats 8 Ways

    Protein Overnight Oats 8 Ways

  • 3 Cheese Pizza Chicken Bake

    3 Cheese Pizza Chicken Bake

High Protein Recipes

  • High Protein Hamburger Helper

    High Protein Hamburger Helper

  • Chicken Tzatziki Bowls

    Chicken Tzatziki Bowls

  • Sheet Pan Honey Dijon Chicken

    Sheet Pan Honey Dijon Chicken

  • Air Fryer Sesame Orange Salmon

    Air Fryer Sesame Orange Salmon

LOOKING FOR MORE?

Check out my books!

For more full in-depth guides to meal prepping, check out my meal prep books! With over 30 recipes each, these are perfect for starting strong!

Get them here

As Seen On:

Get Meal Plans in Your Inbox!

Subscribe to my email list to receive the latest recipes & free weekly meal plans!

Browse by Category:

Meal Prep
Breakfast
Dinners
Chicken
Drinks
All Recipes
  • Follow on Facebook
  • Follow on Instagram
  • Follow on TikTok
  • Follow on Pinterest
Contact
Privacy Policy
Disclosure
Accessibility

© 2023 Peanut Butter & Fitness

Back to Top

Design by MRD | Theme by OC

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.