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Peanut Butter and Fitness

Healthy eating with a dollop of indulgence.

Meal Prep – Week of May 18th

Meal Prep

Happy meal prep Monday everyone! Sadly this is not my prep for this week since I’m in the process of moving apartments…so just about everything I own is currently boxed up and ready to move.  I’m not going far this time around, but it doesn’t make the process any less painful :/  ANYWAYS…when I was planning for this prep I was feeling super “bleh” about my go-to meals.  To the point that I was skipping my prepped meals and eating oatmeal for dinner instead!  Does anyone else get like that?  Here’s my attempt at mixing things up to keep it interesting (except for my overnight oats for breakfast of course 🙂
This is the first time I’ve ever paired sweet potato with fish! It was delicious…since tilapia is such a light fish, it was nice to have a little more substance on the side.  And if you’re not baking your fish with lemon on top, you’re missing out on some amazing flavor.  Forget squeezing some lemon juice on top of your already cooked fish, just go spend a dollar on a lemon and get yourself some infused lemon flavor fish.  And invest in some Flavor God seasonings.  Trust me.

And if you’re new to meal prepping, I recommend these Rubbermaid TakeAlongs (the square containers) – they’re the perfect size!

Asian Ground Turkey with Veggies and Rice

Servings: 5 • Calories per serving: 239 • Fat: 3 g • Protein: 30 g • Carbs: 24 g • Fiber: 4 g • Sugar: 3 g • Sodium: 324 mg • Cholesterol: 55 mg
  • 20 oz extra lean ground turkey (99%)
  • 5 cups stir fry veggie mix
  • 1/2 cup Della 4 Grain Rice Blend
  • 2 tbsp sriracha sauce
  • 1 tbsp hoisin sauce
  • 1 tbsp low sodium soy sauce
  • 1 tsp sesame oil
  • 2 tsp Flavor God Everything Spicy seasoning
  • 3 cloves garlic, minced
  • 1/3 cup chopped green onions
Directions
  1. Make rice according to package directions.  Add some low-sodium chicken bouillon and Flavor God seasoning if desired.  Set aside.
  2. Mix sriracha sauce, hoisin sauce, soy sauce, garlic and set aside.
  3. Heat large pan over medium-high heat.  Add ground turkey, breaking it up as you add it.  Add Flavor God seasoning and continue cooking and breaking apart into small pieces.
  4. When turkey is almost cooked through, add sauce and green onions and mix until cooked through.
  5. Place veggie mix in large microwave-safe bowl.  Cover with a damp paper towel and microwave for 3 to 4 minutes or until tender-crisp.
  6. Divide rice, veggies and ground turkey evenly among 5 plates.
This take on ground turkey was inspired by a Weary Chef recipe, which featured green beans and ground turkey.  But, as most really delicious Chinese dishes go…it had tons of sodium.  So I cut back on the sodium as much as I could while still keeping some great flavor in there.  If you’re not feeling broccoli this week, try substituting some tiny frozen green beans.  Which is a real thing that you can find at Safeway and apparently at Walmart too.  Miniature versions of food are more fun anyway. [Insert short person joke here.]

Chili Lime Chicken with Quinoa Black Bean Salad and Corn on the Cob

Servings: 5 • Calories per serving: 337 • Fat: 5 g • Protein: 34 g • Carbs: 47 g • Fiber: 7 g • Sugar: 8 g • Sodium: 414 mg • Cholesterol: 65 mg
  • 20 oz lean chicken breast
  • 3 garlic cloves, minced
  • 1/2 small jalapeño, diced
  • Juice of 3 limes, divided
  • 1 tbsp honey
  • 1 tsp chili powder
  • 1/2 cup tri-color quinoa, dry
  • 1 cup low sodium black beans, rinsed and drained
  • 1 tsp Flavor God Everything Spicy seasoning
  • 3 tbsp fresh chopped cilantro
  • 1 tsp olive oil
  • 5 medium ears of sweet corn
Directions:
  1. Cut chicken breast into five 4oz servings.  Place in resealable bag with garlic cloves, jalapeño, juice of 2 limes, honey and chili powder.  Marinate in the refrigerator for 20-30 minutes.
  2. Cook quinoa according to package directions.  Mix in black beans, 1 tsp Flavor God Everything Spicy seasoning, chopped cilantro and 1 tsp of olive oil.  Set aside.
  3. Preheat oven to 400 degrees.
  4. Line a baking sheet with foil.  Rub ears of corn with a small amount of olive oil, then sprinkle with Flavor God Everything Spicy seasoning.  Bake at 400 degrees for 30 minutes or until desired tenderness.
  5. Grill chicken on George Foreman grill at 400 degrees for 8 to 10 minutes or until cooked through.
  6. Divide chicken, quinoa black bean salad and corn evenly onto 5 plates.
I really like Flavor God Spicy Everything seasoning on my corn on the cob, but I bet the Garlic Lover’s is really yummy too! And if you’re wanting to just make the black bean salad by itself, here’s the nutrition info for that:

Quinoa Black Bean Salad

Servings: 5 • Calories per serving: 116 • Fat: 2 g • Protein: 5 g • Carbs: 22 g • Fiber: 3 g • Sugar: 1 g • Sodium: 28 mg • Cholesterol: 0 mg
Baked Lemon Tilapia with Sweet Potato and Grilled Squash

Servings: 4 • Calories per serving: 223 • Fat: 3 g • Protein: 30 g • Carbs: 16 g • Fiber: 3 g • Sugar: 4 g • Sodium: 164 mg • Cholesterol: 76 mg
Directions:
  1. Preheat oven to 400 degrees.
  2. Cut sweet potatoes in half lengthwise.  Wipe each sweet potato half down with olive oil and sprinkle with Flavor God seasoning.
  3. Line a small baking pan with foil and arrange sweet potato halves so they are not touching, cut side up.  Bake at 400 degrees for 45-50 minutes or until tender.
  4. Line a baking sheet with foil and spray with non-stick cooking spray, then arrange tilapia filets on the sheet.  Sprinkle with Flavor God seasoning and top each filet with a slice of lemon.  Bake at 425 degrees for 13 minutes or until opaque and the fish flakes easily with a fork.
  5. Slice zucchini and squash in half lengthwise.  Spray with olive oil and sprinkle with Flavor God seasoning.  Grill on George Foreman at 425 degrees for 8-10 minutes or until tender crisp (or bake for 10-13 minutes at 425 degrees).
I actually ended up with a little bit too much squash out of the 3 of these…and since the yellow squash is more delicate and not as great for meal prepping, I sacrificed about half of it.  I won’t say where it went, but if you’re going to skip one of these squashes, skip the yellow.
Containers that you see here:
Alright friends, back to packing and moving for me! I have a bigger kitchen, a dishwasher and a normal size refrigerator to look forward to in my new place 🙂

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