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Recipes Meal Prep

Meal Prep – Week of March 2nd, 2020

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Author:

Erin

Published:

March 2, 2020

Updated:

January 15, 2021

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

Happy Monday, meal preppers! Hope you all had a great weekend and are ready for the week. After the craziness (or at least the feeling of craziness) of last week, I was incredibly happy to get outside for some sunshine therapy. I also took the time to get prepped for the week ahead – healthy food that I don’t have to think about all week is like a form of therapy in itself for me. Or at least it takes one major stressor off of me! For those of you that feel the same…here’s what’s on the menu this week:

  • 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?
    • Beef Stir Fry
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Air Fryer Chicken and Asparagus with Butternut Squash Mash
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Olive Garden Salad with Chicken Tenderloins
      • Ingredients
      • Instructions
      • Nutrition Information
      • Did You Make This?

The Meal Plan

Day 1

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Beef Stir Fry
  • Dinner: Olive Garden Salad with Chicken Tenderloins

Day 2

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Air Fryer Chicken with Butternut Squash and Asparagus
  • Dinner: Beef Stir Fry

Day 3

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Olive Garden Salad with Chicken Tenderloins
  • Dinner: Air Fryer Chicken with Butternut Squash and Asparagus

Day 4

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Beef Stir Fry
  • Dinner: Olive Garden Salad with Chicken Tenderloins

Day 5

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
  • Lunch: Air Fryer Chicken with Butternut Squash and Asparagus
  • Dinner: Beef Stir Fry

Day 6

  • Breakfast: Mixed Berry Oatmeal Muffins with egg white omelet
  • Lunch: Olive Garden Salad with Chicken Tenderloins
  • Dinner: Air Fryer Chicken with Butternut Squash and Asparagus

The Snack Ideas

  • Flavored tuna packets with protein chips
  • Apples with peanut butter
  • Deli turkey (nitrate and nitrite free)
  • Blueberries and raspberries
  • Protein shakes
  • Hard boiled egg whites

The Containers

The Recipes

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
4.34 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

I changed up the veggies a little bit from this recipe – instead of the asparagus and bell pepper I used one of those grab and go stir fry veggie bags with broccoli, snow peas, and carrots.

5 from 3 votes

Beef Stir Fry

Prep: 20 minutes mins
Cook: 20 minutes mins
Total: 40 minutes mins
Servings: 5 servings
Rate Pin Print
Servings: 5 servings

Ingredients

  • 1 1/4 lb grass fed flank steak, sliced thinly against the grain
  • 2 cups asparagus, chopped, (250 grams)
  • 2 cups snow peas, (170 grams)
  • 3 medium carrots, sliced, (110 grams)
  • 1 medium bell pepper, sliced, (120 grams)
  • 2 cloves garlic, minced, (8 grams)
  • 1 tbsp grated ginger, (20 grams)
  • 1/2 tbsp olive oil, (1/4 oz)
  • 1 tsp sesame oil, (0.17 oz)
  • 1/4 tsp crushed red pepper flakes

Sauce

  • 1/4 cup beef bone broth, (2 oz)
  • 2 tbsp honey, (1 oz)
  • 1 tbsp oyster sauce, (1/2 oz)
  • 1 tbsp rice wine vinegar, (1/2 oz)
  • 1 tbsp arrowroot flour, (8 grams)
  • 1 tsp sesame oil, (0.17 oz)

Marinade

  • 3 tbsp low sodium soy sauce, (1 1/2 oz)
  • 1 tbsp sriracha, (1/2 oz)
  • 1 tbsp grated ginger, (20 grams)
  • 1 tsp oyster sauce, (0.17 oz)
  • 2 cloves garlic, minced, (8 grams)

Instructions

  • Whisk together marinade ingredients and pour over sliced flank steak.  Marinate in refrigerator for at least 1 hour.
  • Whisk together sauce ingredients and set aside.
  • Heat sesame oil over medium-high heat in a wok.  Add garlic, ginger, and red pepper flakes and sauté until fragrant.
  • Add asparagus, snow peas, carrots, and bell pepper and sauté for 3-4 minutes until tender crisp.  If you don’t have a wok, use a large skillet instead.  After adding the veggies and tossing them with the garlic, add 2 tbsp water and cover for about 2 minutes to help them cook.  Set aside.
  • Add olive oil to wok, then add flank steak and sear on one side for about 1 minute.  Flip the steak and sear on 2nd side for about 1 minute.  Add sauce and bring it to a boil for 1-2 minutes to thicken it.
  • Return veggies to wok and toss with steak and sauce.  Serve over your favorite rice.

Tips & Tricks

I didn’t include the rice in the recipe/nutrition info since I know many people have a favorite type of rice that they’ll want to use.  I was feeling lazy and used a packet of 90-second brown basmati rice.

Nutrition Information

Calories: 285kcal (14%), Carbohydrates: 20g (7%), Protein: 29g (58%), Fat: 11g (17%), Cholesterol: 50mg (17%), Sodium: 617mg (27%), Potassium: 357mg (10%), Fiber: 3g (13%), Sugar: 9g (10%)

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 1 vote

Air Fryer Chicken and Asparagus with Butternut Squash Mash

Prep: 15 minutes mins
Cook: 20 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb chicken breast, raw
  • 1 bunch asparagus, trimmed, (300 grams)
  • 3 1/2 cups butternut squash, cubed, (568 grams)
  • 1/4 cup light coconut milk, (2 oz)
  • 1 tbsp olive oil, (1/2 oz)
  • 1/2 tbsp unsalted butter, (1/4 oz)
  • 1 tbsp Flavor God Garlic Lover's Seasoning
  • Salt and pepper to taste

Instructions

  • Pound thicker end of chicken down so that the breasts are an even thickness throughout.
  • Brine chicken breast overnight in a salt solution like in this recipe.
  • Pat chicken dry with a paper towel, then rub with 1 tsp olive oil. Season with salt, pepper, and 1 tsp Flavor God Garlic Lover's Seasoning.
  • Pre-heat the air fryer to 380 degrees. Add chicken to the basket in a single layer and air fry for 10-12 minutes or until cooked through, flipping halfway through cooking.
  • Add asparagus to a large, microwave safe dish. Cover dish with a very damp paper towel. Microwave for 2-3 minutes or until asparagus is bright green and tender-crisp. Immediately transfer asparagus to an ice bath to stop cooking, then pat dry and cut into 2″ pieces.  Set aside.
  • Add butternut squash to a medium pot and cover with water. Bring to a boil over high heat, then lower heat to medium and continue boiling for 10-12 minutes or until squash mashes easily with a fork.
  • Drain water from squash using a colander, then return it to the pot. Add coconut milk, butter, and 1 tsp Flavor God seasoning. Mash until the squash reaches desired consistency.
  • Slice chicken before serving alongside asparagus and butternut squash mash.

Tips & Tricks

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

Nutrition Information

Calories: 240kcal (12%), Carbohydrates: 19g (6%), Protein: 28g (56%), Fat: 6g (9%), Cholesterol: 75mg (25%), Sodium: 84mg (4%), Potassium: 500mg (14%), Fiber: 5g (21%), 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
No ratings yet

Olive Garden Salad with Chicken Tenderloins

Prep: 15 minutes mins
Total: 15 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb raw chicken tenderloins
  • 8 cups romaine lettuce, sliced, (340 grams)
  • 1/2 cup red onion, sliced, (73 grams)
  • 24 low sodium pitted black olives, (72 grams)
  • 1 cup Olive Garden Garlic & Romano Seasoned Croutons, (56 grams)
  • 1/4 cup shredded Parmesan cheese, (20 grams)
  • 1/2 cup Light Olive Garden Italian salad dressing, (4 oz)
  • 2 Roma tomatoes, chopped, (124 grams)
  • 9 Pepperoncini peppers, sliced, (90 grams)
  • 1 tsp olive oil

Instructions

  • Heat a pan over medium-high heat.  Add olive oil until hot, then add chicken breast and cook 3-5 minutes per side or until cooked through.  Set aside.
  • Layer salad ingredients in serving dishes or meal prep containers, setting aside croutons, cheese, and dressing until ready to serve.  Top with cooked, sliced chicken.

Nutrition Information

Calories: 295kcal (15%), Carbohydrates: 21g (7%), Protein: 30g (60%), Fat: 11g (17%), Cholesterol: 69mg (23%), Sodium: 1030mg (45%), Potassium: 106mg (3%), 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
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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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4.34 from 39 votes (39 ratings without comment)

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6 responses

  1. Jenn
    March 2, 2020

    5 stars
    Do you have a full grocery list?
    This would be helpful when making all of the meals.

    Reply
    1. Erin
      March 2, 2020

      Hi Jenn! No, I don’t have a full grocery list for the meal plan. Maybe someday in the future I’ll find the time to add that to these posts 🙂

      Reply
  2. Timoci Tamaiqelo
    March 2, 2020

    5 stars
    Can I have all this meal plans by email?
    Thanks

    Reply
    1. Erin
      March 2, 2020

      Hi Timoci, you can subscribe by email in the sidebar or footer of this page. You can also provide me your email address and I can sign you up.

      Reply
  3. Lindsay
    March 3, 2020

    please send me email

    Reply
    1. Erin
      March 7, 2020

      Hi Lindsay, check your email for something from Feedburner Subscriptions. You’ll have to click something in that email to confirm your subscription. If you don’t see it, it could be in your spam folder.

      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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