Happy Monday again, meal preppers! It’s officially spring, which means we are well on our way to bikini season (if you’re not already there!). I’m just getting back home from a week of indulgence in Paris, which included all the butter and all the baguettes and all the wine. Cue the meal prep and hard workouts to get myself back on track! No juice cleanses or detox diets or “flat tummy teas” for this girl, because they’re all a bunch of bullshit…proper nutrition and exercise are all you need to spend your time and money on, I promise 😉
The Meal Plan
Day 1
- Breakfast: Strawberry Peanut Butter Oatmeal Muffins with hard boiled eggs and fruit
- Lunch: Turkey Spinach Meatballs with Zoodles and Arrabiata Sauce
- Dinner: Butternut Squash and Kale Salad
Day 2
- Breakfast: Strawberry Peanut Butter Oatmeal Muffins with hard boiled eggs and fruit
- Lunch: Chicken Tenders with Mixed Veggies
- Dinner: Turkey Spinach Meatballs with Zoodles and Arrabiata Sauce
Day 3
- Breakfast: Strawberry Peanut Butter Oatmeal Muffins with hard boiled eggs and fruit
- Lunch: Butternut Squash and Kale Salad
- Dinner: Chicken Tenders with Bird’s Eye Italian Style Protein Blend
Day 4
- Breakfast: Strawberry Peanut Butter Oatmeal Muffins with hard boiled eggs and fruit
- Lunch: Turkey Spinach Meatballs with Zoodles and Arrabiata Sauce
- Dinner: Butternut Squash and Kale Salad
Day 5
- Breakfast: Strawberry Peanut Butter Oatmeal Muffins with hard boiled eggs and fruit
- Lunch: Chicken Tenders with Mixed Veggies
- Dinner: Turkey Spinach Meatballs with Zoodles and Arrabiata Sauce
Day 6
- Breakfast: Strawberry Peanut Butter Oatmeal Muffins with hard boiled eggs and fruit
- Lunch: Butternut Squash and Kale Salad
- Dinner: Chicken Tenders with Bird’s Eye Italian Style Protein Blend
The Snack Ideas
- Smoked salmon and everything bagel pretzel crisps
- Apples with peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries, strawberries, and grapes
- Protein shakes
- Hard boiled egg whites
The Containers
The Recipes
Strawberry Peanut Butter Oatmeal Muffins
Servings: muffins
Ingredients
- 2 cups rolled oats
- 1 1/2 scoops Cellucor Peanut Butter Marshmallow Whey Protein
- 2 tbsp PB2 powdered peanut butter
- 1/2 tsp baking powder
- 1/4 tsp cinnamon
- 1 cup chopped strawberries
- 1 cup unsweetened applesauce
- 1/4 cup unsweetened vanilla almond milk
- 2 egg whites
- 3 tbsp pure maple syrup
- 3 tbsp low sodium, low sugar peanut butter, melted
- 1 tsp vanilla extract
- Optional: Crushed peanuts for topping
Instructions
- Pre-heat oven to 350 degrees. Arrange 7 jumbo silicone baking cups on a baking sheet.
- In a large bowl, combine all dry ingredients. Add wet ingredients and mix until just combined.
- Divide batter evenly into 7 baking cups. Top with crushed peanuts if desired. Bake for 25-30 minutes or until a toothpick inserted into the center comes out clean.
Tips & Tricks
I recommend these silicone baking cups!
Nutrition Information
Calories: 211kcal (11%), Carbohydrates: 29g (10%), Protein: 12g (24%), Fat: 6g (9%), Cholesterol: 8mg (3%), Sodium: 100mg (4%), Potassium: 98mg (3%), Fiber: 4g (17%), Sugar: 11g (12%)
Turkey Spinach Meatballs with Zucchini Noodles and Arrabiata Sauce
Servings: servings
Ingredients
- 1 1/4 lb 99% extra lean ground turkey, (20 oz)
- 10 oz frozen chopped spinach, thawed and drained
- 1 large egg
- 1 tsp Flavor God Garlic Lover’s Seasoning
- 1 tsp oregano
- 1/2 cup finely chopped onion, (80 grams)
- 1/2 cup whole wheat Italian breadcrumbs, (60 grams)
- 4 cloves garlic, minced, (16 grams)
- 1/4 cup grated parmesan cheese, (25 grams)
- 4 small zucchini, ends trimmed
- 1 24 oz jar Nonna’s Nature’s Way Arrabiata Sauce
Instructions
- Preheat oven to 400 degrees and line a baking sheet with SILPAT.
- Dump thawed and drained spinach onto two sheets of paper towel. Gather the paper towel around the spinach and squeeze out excess moisture over the sink.
- Add ground turkey and drained spinach to a large bowl, breaking apart spinach as it is added. Add egg, spices, onion, breadcrumbs, garlic gloves and parmesan cheese. Mix with your hands until ingredients are just combined (do not overwork the meat).
- Roll the mixture into balls, about 1.5 inches in diameter, and place onto lined baking sheet.
- Lightly spray some olive oil or non-stick cooking spray on top of the meatballs. Bake for 20 minutes or until cooked through.
- Spiralize zucchini into noodles and place into a microwavable bowl. Microwave the zucchini noodles, covered with a damp paper towel, for 2 minutes (alternatively, you can sauté them with a bit of olive oil).
- Heat marinara sauce to desired temperature before serving over zucchini noodles and meatballs. Garnish with fresh chopped basil, if desired.
Nutrition Information
Calories: 315kcal (16%), Carbohydrates: 28g (9%), Protein: 37g (74%), Fat: 9g (14%), Cholesterol: 59mg (20%), Sodium: 746mg (32%), Potassium: 626mg (18%), Fiber: 6g (25%), Sugar: 8g (9%)
Roasted Butternut Squash and Kale Salad
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 8 cups kale, stems trimmed and chopped, (537 grams)
- 2 cups butternut squash, cubed, (325 grams)
- 1/2 cup 50% less sugar dried cranberries, (80 grams)
- 1/3 cup crumbled goat cheese, (37 grams)
- 1/3 cup Fresh Gourmet Honey Roasted Pecan Pieces, (37 grams)
- 1 tsp Flavor God Garlic Lover’s Seasoning
- 1 tbsp olive oil, divided
- Salt and pepper to taste
Honey Mustard Dressing
- 2 1/2 tbsp olive oil
- 2 tbsp Dijon mustard
- 2 tbsp honey
- 1 tbsp apple cider vinegar
- 1 tsp garlic powder
Instructions
- Pre-heat oven to 400 degrees. Add butternut squash to a foil-lined baking sheet, then drizzle with 1 tsp olive oil and 1/2 tsp Flavor God Seasoning. Toss until evenly coated, then bake for 20 minutes.
- Whisk together all vinaigrette ingredients and set aside.
- Gently massage kale with 1 tsp olive oil. Set aside.
- Season chicken with salt, pepper, and Flavor God seasoning on both sides.
- Heat a large skillet over medium high heat. Add remaining 1 tsp olive oil. Add chicken and sear for 3-5 minutes per side or until cooked through.
- Divide all ingredients except pecans evenly into 4 serving bowls and toss until evenly coated with dressing. Top with honey roasted pecans before serving.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 471kcal (24%), Carbohydrates: 43g (14%), Protein: 33g (66%), Fat: 21g (32%), Cholesterol: 74mg (25%), Sodium: 383mg (17%), Potassium: 678mg (19%), Fiber: 10g (42%), Sugar: 21g (23%)
Chicken Tenders with Mixed Spring Veggies
Servings: servings
Ingredients
- 1 lb raw chicken tenderloins
- 2 10 oz bags PictSweet Farms Frozen Spring Vegetables with Asparagus
- 1 tsp olive oil
- 1/2 tsp Montreal Steak Seasoning
Instructions
- Heat olive oil in a skillet over medium high heat. Season chicken tenderloins on both sides and add to hot skillet, then cover.
- Cook chicken for 4-5 minutes per side until cooked through. Divide among 4 containers.
- Prepare frozen vegetables according to package directions. I recommend microwaving them about 30 seconds to 1 minute less than recommended since if will be reheating them as part of your meal prep.
Nutrition Information
Calories: 180kcal (9%), Carbohydrates: 13g (4%), Protein: 25g (50%), Fat: 2g (3%), Cholesterol: 65mg (22%), Sodium: 325mg (14%), Fiber: 2g (8%), Sugar: 7g (8%)
Chicken Tenders with Bird’s Eye Italian Style Protein Blend
Servings: servings
Ingredients
- 1 lb raw chicken tenderloins
- 2 11.5 oz bags Birds Eye Steamfresh Protein Blends Italian Style
- 1 tsp olive oil
- 1/2 tsp Montreal Steak Seasoning
Instructions
- Heat olive oil in a skillet over medium high heat. Season chicken tenderloins on both sides and add to hot skillet, then cover.
- Cook chicken for 4-5 minutes per side until cooked through. Divide among 4 containers.
- Prepare frozen Protein Blends according to package directions. I recommend microwaving them about 30 seconds to 1 minute less than recommended if you will be reheating them as part of your meal prep.
Nutrition Information
Calories: 320kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 6g (9%), Cholesterol: 83mg (28%), Sodium: 445mg (19%), Fiber: 9g (38%), Sugar: 2g (2%)
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