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 26th, 2023

Jump to Recipe Pin Recipe
Rate

Author:

Erin

Published:

March 26, 2023

Updated:

February 24, 2024

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

Happy Sunday, meal preppers! It’s officially spring and that means that produce and citrus especially are really starting to look up in the grocery stores, which makes me oh so excited to meal prep with them. This week’s prep is mostly classic/favorite recipes and a newer one that’s quickly becoming a favorite – Teriyaki Chicken Power Bowls. I love the sticky, sweet, umami of the teriyaki glaze combined with perfectly grilled chicken and lots of veggies. You’ve got to try it!

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
    • Mixed Berry Oatmeal Muffins
    • Teriyaki Chicken Power Bowls
    • Easy Spinach and Mushroom Farro Risotto
    • Ground Turkey Taco Salad

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 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), but the big teal buttons will take you to the recipe embedded in this post.

The Meal Plan

Day 1

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Turkey Taco Salad
  • Dinner: Teriyaki Chicken Power Bowl

Day 2

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Easy Spinach and Mushroom Farro Risotto with Grilled Chicken
  • Dinner: Turkey Taco Salad

Day 3

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Teriyaki Chicken Power Bowl
  • Dinner: Easy Spinach and Mushroom Farro Risotto with Grilled Chicken

Day 4

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Turkey Taco Salad
  • Dinner: Teriyaki Chicken Power Bowl

Day 5

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Easy Spinach and Mushroom Farro Risotto with Grilled Chicken
  • Dinner: Turkey Taco Salad

Day 6

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Teriyaki Chicken Power Bowl
  • Dinner: Easy Spinach and Mushroom Farro Risotto with Grilled Chicken

The Snack Ideas

  • Trail mix
  • Cottage cheese with jam
  • Apples with peanut butter
  • Veggies with ranch dip
  • Protein shakes
  • Hard boiled eggs

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
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
4.55 from 11 votes

Teriyaki Chicken Power Bowls

Prep: 25 minutes mins
Cook: 15 minutes mins
Total: 40 minutes mins
Servings: 6 servings
Rate Pin Print
A perfect meal prep recipe, the sticky sweet umami of teriyaki sauce is slathered all over chicken and veggies. Grilled to perfection!
Servings: 6 servings

Ingredients

  • 2 lb chicken breast, raw
  • 2 cups shelled edamame, (340 grams)
  • 1 large red bell pepper, chopped, (165 grams)
  • 3 cups broccoli florets, (234 grams)
  • 3 medium carrots, julienned, (250 grams)
  • 1 small red onion, roughly chopped, (100 grams)
  • 1 1/4 cup Wegmans Organic Teriyaki Sauce, divided, (10 fl oz)
  • 3 tbsp low sodium soy sauce
  • 2 tbsp rice vinegar
  • 2 tsp sesame oil
  • Optional: rice for serving

Instructions

  • Marinate chicken. Add chicken to a resealable container or zip top bag. Pour 1/2 cup of the teriyaki sauce, soy sauce, and rice vinegar over the chicken and mix around with your hands until well incorporated and evenly coated. Set aside to marinate in the refrigerator for at least 2 hours or up to 6 hours.
  • Set aside 2-3 tbsp teriyaki sauce in a small bowl with a brush for grilling.
  • Grill chicken. After chicken has marinated, pre-heat grill to 400°. Spray grill grates with grill-safe non-stick spray. Allow excess marinade to drip off of chicken, then place on sprayed or oiled grill grates. Close grill and cook for 6 minutes, then flip chicken, brush with additional teriyaki sauce, and continue cooking for 5-6 more minutes or until internal temperature barely reaches 165°. Set aside to rest for at least 5 minutes before slicing.
  • Prepare veggies. As the chicken cools, heat a large skillet over medium high (7-8 out of 10) heat. Add 1 tsp sesame oil. Once hot, add julienned carrots and cook, flipping and stirring frequently for 2-3 minutes or until carrots begin to soften. Add pepper and onion and continue cooking for another 1-2 minutes. Remove to a large bowl and set aside.
  • In the same hot skillet, add remaining sesame oil. Once hot, add broccoli florets and toss to coat evenly. Cover with a lid to trap the steam and continue cooking and flipping broccoli until it's tender crisp, about 3 minutes. Add a tablespoon or 2 of water if needed to help it steam and cook. Remove to the bowl with the cooked carrots, pepper, and onion.
  • Add shelled edamame to bowl with veggies and pour remaining teriyaki sauce over top. Mix to coat evenly.
  • Assemble. Serve over rice and add sliced chicken on top. Garnish with sesame seeds, if desired.

Tips & Tricks

The nutrition info listed for this recipe does NOT include rice so you can add as much or little as you like (or serve over something else).
Scan the barcode below or search for “Peanut Butter and Fitness Teriyaki Chicken Power Bowl” to log this food in My Fitness Pal. There are options for without or with 1 cup (180 grams) uncooked Lundberg Organic Brown Jasmine Rice – cooked and divided among 6 servings.

Nutrition Information

Calories: 347kcal (17%), Carbohydrates: 28g (9%), Protein: 42g (84%), Fat: 7g (11%), Cholesterol: 209mg (70%), Sodium: 795mg (35%), Potassium: 1577mg (45%), Fiber: 5g (21%), Sugar: 16g (18%)

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
WITH RICE
WITHOUT RICE
4.50 from 2 votes

Easy Spinach and Mushroom Farro Risotto

Prep: 10 minutes mins
Cook: 20 minutes mins
Total: 30 minutes mins
Servings: 4 servings
Rate Pin Print
Play up store-bought risotto with buttery sautéed tomatoes, baby spinach, and parmesan.
Servings: 4 servings

Ingredients

  • 1 7 oz bag Alessi Autentico Farro Porcini Mushroom
  • 2 cups baby spinach, roughly chopped, (53 grams)
  • 1 cup cherry tomatoes, (75 grams)
  • 1/4 cup grated parmesan cheese, (25 grams)
  • 1 tbsp unsalted butter, divided, (15 grams)

Instructions

Sauté Spinach and Tomatoes

  • Heat a large saucepan over medium-high heat, then add 1/2 tbsp of butter and melt until bubbling. Add cherry tomatoes and swirl around pan until coated in butter. Season with salt if desired. Allow tomatoes to cook until they begin bursting, stirring frequently to avoid burning.
  • Add spinach and continue to stir until spinach starts to wilt and tenderize. Remove spinach and tomato mixture to a bowl and set aside.

Make Farro According to Package Directions

  • In the same saucepan, bring 14 oz (1 3/4 cups) of water to a boil.
  • Add 1/2 tbsp butter and package of Alessi Porcini Mushroom Farro. Stir while boiling for one minute.
  • Cover saucepan tightly. Reduce heat to summer and cook undisturbed for 20-24 minutes.
  • Let stand uncovered for 3 minutes, then fluff and mix in parmesan cheese and spinach/tomato mixture.
  • Serve with grilled chicken, if desired.

Tips & Tricks

Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Calories: 230kcal (12%), Carbohydrates: 37g (12%), Protein: 9g (18%), Fat: 6g (9%), Cholesterol: 14mg (5%), Sodium: 561mg (24%), Potassium: 321mg (9%), Fiber: 4g (17%), 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
4.38 from 8 votes

Ground Turkey Taco Salad

Prep: 15 minutes mins
Cook: 10 minutes mins
Total: 25 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 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%)

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
Back to Top ↑
1.4K 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.

One response

  1. Karen
    April 9, 2023

    Hi – please add me to your email/newsletter list. The button to do that doesn’t work for me. Thanks

    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.

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.