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Recipes Meal Prep

Meal Prep – Week of March 25th, 2019

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Author:

Erin

Published:

March 25, 2019

Updated:

December 21, 2020

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

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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
  • The Snack Ideas
  • The Containers
  • The Recipes
  • Strawberry Peanut Butter Oatmeal Muffins
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Turkey Spinach Meatballs with Zoodles
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Roasted Butternut Squash and Kale Salad
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Chicken Tenders with Mixed Spring Veggies
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?
  • Chicken Tenders with Bird’s Eye Italian Style Protein Blend
    • Ingredients
    • Instructions
    • Nutrition Information
    • Did You Make This?

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

3.25 from 4 votes

Strawberry Peanut Butter Oatmeal Muffins

Prep: 15 minutes mins
Cook: 25 minutes mins
Total: 40 minutes mins
Servings: 7 muffins
Rate Pin Print
Servings: 7 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%)

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
4.84 from 6 votes

Turkey Spinach Meatballs with Zoodles

Prep: 25 minutes mins
Cook: 20 minutes mins
Total: 45 minutes mins
Servings: 5 servings
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This high protein, Italian-inspired meal is perfect for when you're craving pasta but don't want all the carbs.
Servings: 5 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.

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness Turkey Spinach Meatballs” to log this food in My Fitness Pal. You can log just the meatballs or the whole meal.

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%)

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
5 from 4 votes

Roasted Butternut Squash and Kale Salad

Prep: 30 minutes mins
Cook: 20 minutes mins
Total: 50 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 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%)

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
No ratings yet

Chicken Tenders with Mixed Spring Veggies

Prep: 5 minutes mins
Cook: 10 minutes mins
Total: 15 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 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%)

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
No ratings yet

Chicken Tenders with Bird’s Eye Italian Style Protein Blend

Prep: 5 minutes mins
Cook: 10 minutes mins
Total: 15 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 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%)

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
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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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3.25 from 4 votes (4 ratings without comment)

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2 responses

  1. Connie
    March 25, 2019

    Your Meal Prep’s look amazing!

    Reply
    1. Erin
      March 26, 2019

      Thanks Connie!

      Reply

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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