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 May 21st, 2023

Jump to Recipe Pin Recipe
Rate

Author:

Erin

Published:

May 21, 2023

Updated:

May 21, 2023

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

Jump to Recipes ↓
Jump to Meal Plan ↓

Happy Sunday, meal preppers! This week’s meal plan features a new recipe I just posted this past week – Green Goddess Power Bowls – plus I used the delicious Green Goddess Dressing in a 2nd recipe as sauce for the chicken and broccoli. Yum!

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
  • Mixed Berry Oatmeal Muffins
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Green Goddess Power Bowl
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Green Goddess Dressing
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Big Mac Salad
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Juicy Air Fryer (or Grilled) Chicken
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?
  • Roasted Butternut Squash
    • Ingredients
    • Instructions
    • Tips & Tricks
    • Nutrition Information
    • Did You Make This?

If you’ve never been here before, welcome! You can find all my meal prep tips and favorite containers here. My weekly meal plan 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.

Mixed Berry Oatmeal Muffins
Green Goddess Power Bowls
Big Mac Salad
Juicy Air Fryer Chicken
Roasted Butternut Squash
Green Goddess Dressing

The Meal Plan

Day 1

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Juicy Grilled Chicken with Roasted Butternut Squash, Broccoli, and Green Goddess Dressing
  • Dinner: Green Goddess Power Bowl

Day 2

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Big Mac Salad
  • Dinner: Juicy Grilled Chicken with Roasted Butternut Squash, Broccoli, and Green Goddess Dressing

Day 3

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Green Goddess Power Bowl
  • Dinner: Big Mac Salad

Day 4

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Juicy Grilled Chicken with Roasted Butternut Squash, Broccoli, and Green Goddess Dressing
  • Dinner: Green Goddess Power Bowl

Day 5

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Big Mac Salad
  • Dinner: Juicy Grilled Chicken with Roasted Butternut Squash, Broccoli, and Green Goddess Dressing

Day 6

  • Breakfast: Mixed Berry Oatmeal Muffins
  • Lunch: Green Goddess Power Bowl
  • Dinner: Big Mac Salad

The Snack Ideas

  • Carrots and hummus
  • Cottage cheese with jam
  • Apples with peanut butter
  • Strawberries and blueberries
  • 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

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
5 from 1 vote

Green Goddess Power Bowl

Prep: 30 minutes mins
Cook: 10 minutes mins
Total: 40 minutes mins
Servings: 5 servings
Rate Pin Print
Green Goddess marinated chicken is paired with farro and lots of veggies like cucumbers, avocado, and protein-packed edamame. Healthy lunch!
Servings: 5 servings

Ingredients

  • 1.25 lbs chicken breast, chopped into 1" pieces
  • 1 cup Green Goddess Dressing, divided (recipe follows), (8 fl oz)
  • 1 cup dry farro, cooked according to package directions, (180 grams)
  • 1 cup English cucumber, sliced or chopped, (120 grams)
  • 1 medium Haas avocado, sliced, (150 grams)
  • 10 oz edamame, (283 grams)
  • 3/4 cup pickled red onions, (120 grams)
  • 1/2 cup radishes, sliced, (55 grams)
  • 1 tbsp olive oil, (0.5 fl oz)

Optional Toppings

  • 1 cup microgreens
  • 1/2 cup green onions, chopped
  • 1 tbsp everything but the bagel seasoning

Instructions

  • Marinate chicken. Add cubed chicken breast and about 1/3 cup of Green Goddess Dressing to a resealable container. Massage dressing into chicken until evenly coated, then cover and refrigerate at least 2 hours. I prefer to marinate mine overnight.
  • Cook chicken. In a large shallow pan or skillet, heat 1/2 tbsp olive oil over medium high heat. Once shimmery, add 1/2 of the marinated chicken, being careful of oil that may splatter. Cook for 1-2 minutes on first side, then flip. Continue cooking and flipping chicken until cooked through, about 2-3 more minutes, then remove to a bowl. Repeat with remaining oil and chicken.
  • Assemble bowls. Add cooked farro, chicken, and remaining toppings to a serving dish or meal prep bowl and top with Green Goddess Dressing. Add any or all of the optional toppings before serving.

Tips & Tricks

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

Nutrition Information

Calories: 460kcal (23%), Carbohydrates: 41g (14%), Protein: 38g (76%), Fat: 17g (26%), Cholesterol: 67mg (22%), Sodium: 171mg (7%), Potassium: 673mg (19%), Fiber: 8g (33%), Sugar: 5g (6%)

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

Green Goddess Dressing

Prep: 5 minutes mins
Total: 5 minutes mins
Servings: 12 servings (2 tbsp per serving)
Rate Pin Print
Servings: 12 servings (2 tbsp per serving)

Ingredients

  • 1 cup fresh parsley, packed, (72 grams)
  • 1/2 cup fresh cilantro, packed, (36 grams)
  • 1/4 cup fresh basil, packed, (18 grams)
  • 1 stalk green onion (greens only), (25 grams)
  • 1 tbsp fresh dill
  • 2 tbsp capers, (20 grams)
  • 1 clove garlic, (4 grams)
  • 1/2 cup water, (4 fl oz)
  • 5 tbsp homemade tahini, (78 grams)
  • 2 tbsp apple cider vinegar, (1 fl oz)
  • 2 tbsp lemon juice, (1 fl oz)
  • 1 tbsp dijon mustard, (1/2 fl oz)
  • 1 tbsp honey, (1/2 fl oz)

Instructions

  • Add all ingredients to a Vitamix blender and blend on medium-high until smooth.

Tips & Tricks

Yield = 1 1/2 cups
Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Serving: 2tbsp, Calories: 51kcal (3%), Carbohydrates: 4g (1%), Protein: 1g (2%), Fat: 4g (6%), Sodium: 112mg (5%), Potassium: 91mg (3%), Fiber: 1g (4%), 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
5 from 4 votes

Big Mac Salad

Prep: 20 minutes mins
Cook: 10 minutes mins
Total: 30 minutes mins
Servings: 4 servings
Rate Pin Print
This Big Mac Salad is a fast food favorite turned low carb salad – totally craveable and perfect for a meal prep lunch!
Servings: 4 servings

Ingredients

Burger Mixture

  • 1 lb 93/7 ground beef
  • 2 tbsp ketchup, (1 fl oz)
  • 1 tbsp low sodium soy sauce, (0.5 fl oz)
  • 1 tbsp house burger seasoning, (recipe in notes)
  • 1/2 tbsp olive oil, (0.25 fl oz)

Salad Ingredients

  • 8 cups green leaf lettuce, chopped, (300 grams)
  • 2 large Roma tomatoes, chopped, (300 grams)
  • 1 cup pickles, chopped (I like Bread & Butter), (170 grams)
  • 1/2 cup red onion, chopped, (80 grams)
  • 1/2 cup extra sharp cheddar cheese, shredded, (56 grams)
  • 1/2 cup low fat Thousand Island dressing, (4 fl oz)

Instructions

  • Heat olive oil in a large skillet over medium-high heat. Once oil is shimmery and hot, add ground beef and season with burger seasoning. Break ground beef apart with a wooden spatula as it cooks.
  • Once ground beef is almost completely cooked, drain excess fat from the skillet. Return to heat and add soy sauce and ketchup, mixing to coat the beef evenly. Continue cooking until beef is cooked through. Set aside.
  • Assemble salad to serve. If meal prepping in a mason jar, add salad dressing to the bottom of the jar first, then add: beef, onions, tomatoes, pickles, cheese, and lettuce.

Tips & Tricks

House Burger Seasoning
  • 1 tbsp Flavor God Garlic Lover’s Seasoning
  • 1/2 tbsp smoked paprika
  • 1/2 tbsp chili powder
  • 1/2 tbsp Mexican oregano
  • 1/2 tbsp ground mustard
  • 3/4 tsp salt
  • 3/4 tsp black pepper
Scan the barcode below or search for “Peanut Butter and Fitness Big Mac Salad” to log this food in My Fitness Pal.

Nutrition Information

Calories: 398kcal (20%), Carbohydrates: 24g (8%), Protein: 30g (60%), Fat: 21g (32%), Cholesterol: 93mg (31%), Sodium: 1059mg (46%), Potassium: 521mg (15%), Fiber: 3g (13%), Sugar: 13g (14%)

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
4.58 from 14 votes

Juicy Air Fryer (or Grilled) Chicken

Prep: 10 minutes mins
Cook: 12 minutes mins
Total: 22 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb chicken breast, raw
  • 2 cups water
  • 3 tbsp Homemade Brine Mix
  • 1 tsp olive oil
  • 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
  • 1/4 tsp chili powder
  • salt and pepper to taste
  • water

Instructions

  • Bring 2 cups water to a boil. Add brine mix and stir until dissolved. Pour over ice in a flat bottomed resealable container. Add chicken, then add additional water until chicken is submerged. Brine for at least 5 hours or up to 12 hours.
  • Remove chicken from brine and rinse with cold water. Pat dry on a paper towel, then pound down the thicker end of the chicken breast until they are even thickness across.
  • Rub the chicken with 1 tsp olive oil until evenly coated. Season with salt, pepper, chili powder, and Oh My Spice! seasoning.
  • Pre-heat the air fryer to 400°F.
  • Air fry the chicken at 400°F for 11-12 minutes, or until chicken reaches 160° in the thickest part of the chicken, flipping the chicken halfway through. Set aside to rest for about 3-5 mintes before slicing.

Tips & Tricks

Grill instructions: Follow the same instructions above through Step 3. Pre-heat grill to 400°. Grill chicken 6 minutes on first side, then flip and grill 4-5 minutes on other side until chicken reaches 160° in the thickest part of the breast. Allow chicken to rest for 3-5 minutes before slicing.
Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Calories: 120kcal (6%), Protein: 25g (50%), Fat: 2g (3%), Cholesterol: 80mg (27%), Sodium: 153mg (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

Roasted Butternut Squash

Prep: 10 minutes mins
Cook: 20 minutes mins
Total: 30 minutes mins
Servings: 6 servings (3/4 cup per serving)
Rate Pin Print
Servings: 6 servings (3/4 cup per serving)

Ingredients

  • 2 1/2 cups cubed butternut squash, (330 grams)
  • 1 tsp olive oil
  • 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
  • 1/2 tsp salt
  • 1/2 tsp ground pepper

Instructions

  • Pre-heat oven to 425° and line a baking sheet with foil.
  • Add cubed butternut squash to the lined baking sheet, then drizzle with olive oil and season with lemon pepper seasoning, salt, and pepper. Toss with your hands to coat evenly, then arrange butternut squash in a single layer on the baking sheet.
  • Bake at 425° for 20-25 minutes.

Tips & Tricks

  • I used a 1.3 lb butternut squash to yield 330 grams of cubed squash.
  • Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Serving: 205grams, Calories: 114kcal (6%), Carbohydrates: 22g (7%), Protein: 2g (4%), Fat: 2g (3%), Sodium: 40mg (2%), Fiber: 7g (29%), Sugar: 4g (4%)

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 ↑
89 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.

5 responses

  1. Amanda
    May 22, 2023

    I know this is a bit off topic for your current post. I purchased the Jordan’s Skinny Syrup in the salted caramel awhile ago, and have been adding it to my homemade cold brew most days. (I drink cold brew year round and it’s mostly the only coffee I’m interested in).
    Anyway, I finally browsed your last half dozen or so coffee drinks and took the plunge to add the Chai, Pistachio, and Pumpkin to my coffee/tea bar.
    I 100% wish I had done this sooner! I was never a big coffee drinker, but I am still saving SO much more money by whipping up new concoctions and trying out new tastes instead of just dropping $5-$7 every other day at the coffee shop.
    I’m excited to consider other ways to liven up my morning teas and coffees, and I love how your blog, for years now, has helped me stay on budget, stay on a healthy-ish diet, and explore ways to keep me sane, because I 100% cannot work from home – nor would I prefer it.
    <3 <3 <3

    Reply
    1. Erin
      May 23, 2023

      Thanks so much for leaving a comment, Amanda! This is AWESOME!! Syrups are definitely a game changer for upping your home coffee bar game, and I think cold brew is calling my name today now 😉

      Reply
  2. Ash
    May 23, 2023

    This meal plan looks so fresh and delicious and I love that it doesn’t contain oodles of ingredients, making it accessible and realistic. Thank you so much for the time and effort you have put into creating and sharing this!

    Reply
    1. Erin
      May 27, 2023

      Thanks Ash!!

      Reply
  3. slope
    January 8, 2024

    5 stars
    It seems like a fantastic recipe. I need to check it out!

    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.