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

Meal Prep – Week of May 7th, 2018

Jump to Recipe Pin Recipe
Rate

Author:

Erin

Published:

May 7, 2018

Updated:

June 2, 2018

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

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
  • Blueberry Banana Oatmeal Muffins
  • Egg White Slices
  • Lemon and Garlic Shrimp with Spring Veggies
  • Turkey Taco Salad
  • BBQ Chicken with Roasted Butternut Squash and Sautéed Kale

Can you believe it’s Monday again? I hope everyone had a safe and fun Cinco de Mayo, I know I did!  This week’s menu includes a yummy Shrimp and Spring Veggie recipe.  I also went out on a limb and sautéed some kale for the first time.  I have to say, I really enjoyed it!  It’s a great alternative to some other green veggies (like broccoli) that make me bloat like crazy.  Here’s what’s on the menu this week:

The Meal Plan:

Day 1

  • Breakfast: Blueberry Banana Oatmeal Muffins
  • Lunch: Lemon and Garlic Shrimp with Spring Veggies
  • Dinner: Turkey Taco Salad

Day 2

  • Breakfast: Blueberry Banana Oatmeal Muffins
  • Lunch: BBQ Chicken with Roasted Butternut Squash and Sautéed Kale
  • Dinner: Lemon and Garlic Shrimp with Spring Veggies

Day 3

  • Breakfast: Blueberry Banana Oatmeal Muffins
  • Lunch: Turkey Taco Salad
  • Dinner: Lemon and Garlic Shrimp with Spring Veggies

Day 4

  • Breakfast: Blueberry Banana Oatmeal Muffins
  • Lunch: BBQ Chicken with Roasted Butternut Squash and Sautéed Kale
  • Dinner: Lemon and Garlic Shrimp with Spring Veggies

Day 5

  • Breakfast: Blueberry Banana Oatmeal Muffins
  • Lunch: Turkey Taco Salad
  • Dinner: BBQ Chicken with Roasted Butternut Squash and Sautéed Kale

Day 6

  • Breakfast: Blueberry Banana Oatmeal Muffins
  • Lunch: Turkey Taco Salad
  • Dinner: BBQ Chicken with Roasted Butternut Squash and Sautéed Kale

The Snack Ideas:

  • Flavored tuna packets with plantain chips
  • Cinnamon brown rice cakes with peanut butter
  • Deli turkey (nitrate and nitrite free)
  • Strawberries and blueberries
  • Pineapple
  • Protein shakes
  • Hard boiled egg whites

The Containers:

The Recipes:

5 from 4 votes

Blueberry Banana Oatmeal Muffins

Prep: 15 minutes mins
Cook: 35 minutes mins
Total: 50 minutes mins
Servings: 7 jumbo muffins
Rate Pin Print
Servings: 7 jumbo muffins

Ingredients

  • 2 cups rolled oats
  • 2 scoops Optimum Nutrition Plant-Based Vanilla Protein Powder
  • 1 cup blueberries, (150 grams)
  • 3/4 cup unsweetened vanilla almond milk
  • 1/2 cup mashed bananas, (135 grams)
  • 1/2 cup unsweetened applesauce, (122 grams)
  • 2 egg whites
  • 1 1/2 tbsp Legendary Foods Blueberry Cinnamon Bun Almond Butter, (24 grams)
  • 1 tsp vanilla extract
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp cinnamon
  • 1/4 tsp salt
  • Squeeze of lemon juice

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 stir until combined.  Scoop into baking cups.
  • Bake for 35 minutes and cool before serving.

Tips & Tricks

If using whey protein instead of plant based protein, decrease amount of almond milk to 1/2 cup.
I recommend these jumbo silicone baking cups!

Nutrition Information

Calories: 199kcal (10%), Carbohydrates: 30g (10%), Protein: 12g (24%), Fat: 4g (6%), Sodium: 106mg (5%), Potassium: 242mg (7%), 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

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

3 from 6 votes

Lemon and Garlic Shrimp with Spring Veggies

Prep: 30 minutes mins
Cook: 15 minutes mins
Total: 45 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb shrimp, peeled, deveined, tail off
  • 2 cups asparagus, chopped, (220 grams)
  • 2 baby zucchini, chopped, (225 grams)
  • 2/3 cup Lundberg Wild Rice Blend, cooked according to package directions
  • 1/4 cup fresh parsley, chopped
  • 1 1/2 tbsp ghee or butter
  • 1/2 tbsp olive oil

Sauce

  • 1 lemon, juiced and zested
  • 2/3 cup dry white wine, (I like Sauvignon Blanc)
  • 4 garlic cloves, minced
  • 1/2 tbsp arrowroot flour, or cornstarch
  • 1/4 tsp red pepper flakes
  • Salt and pepper to taste

Instructions

  • Add zucchini and asparagus to a microwave safe dish.  Cover with a damp paper towel and microwave for 3 minutes.  Set aside in refrigerator.
  • Heat olive oil in a large pan over medium-high heat.  Add shrimp in a single layer and cook on one side, without moving shrimp, for about 2-3 minutes.
  • Flip shrimp and add sauce.  Finish cooking shrimp most of the way (they should be mostly opaque), then add ghee and parsley.
  • Remove shrimp from heat and toss in asparagus and zucchini.  Serve with cooked wild rice blend.

Nutrition Information

Calories: 350kcal (18%), Carbohydrates: 31g (10%), Protein: 29g (58%), Fat: 9g (14%), Cholesterol: 170mg (57%), Sodium: 176mg (8%), Potassium: 394mg (11%), 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 from 10 votes

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 Jennie-O extra lean ground turkey, 99%
  • 1/2 cup Frontera New Mexico Taco Skillet Sauce
  • 2 hearts romaine lettuce, chopped
  • 1 cup cherry tomatoes, halved
  • 1 cup black beans
  • 1 cup corn kernels
  • 1/2 cup Casa Sanchez Taqueria Style Avocado Salsa
  • 1/4 cup Fage 0% plain Greek yogurt
  • 1/2 cup tortilla strips

Instructions

  • Layer lettuce, cherry tomatoes, black beans, and corn in a meal prep container.
  • 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 Greek yogurt, avocado salsa and tortilla strips on top.

Nutrition Information

Calories: 322kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 56mg (19%), Sodium: 613mg (27%), 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

No ratings yet

BBQ Chicken with Roasted Butternut Squash and Sautéed Kale

Prep: 20 minutes mins
Inactive Cooking Time: 8 hours hrs
Cook: 20 minutes mins
Total: 40 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb raw chicken breast
  • 1/2 cup Stubbs Sweet Heat BBQ Sauce
  • 6 cups kale, chopped and stems removed
  • 3 1/2 cups butternut squash, cubed, (595 grams)
  • 2 tbsp Dijon mustard
  • 1 tbsp olive oil, divided
  • 2 tsp Oh My Spice! Everything Seasoning, divided

Instructions

  • Pour 1/3 of the BBQ sauce in the bottom of a slow cooker.  Add chicken and top with remaining BBQ sauce.  Cook on low for 8 hours, then shred and toss with remaining sauce.
  • Pre-heat oven to 425 degrees.  Toss butternut squash with 1/2 tbsp olive oil and arrange in a single layer on a lined baking sheet.  Season with 1 tsp Oh My Spice! Everything Seasoning.  Bake for 15-20 minutes.
  • Toss kale with Dijon mustard, remaining olive oil, and Oh My Spice! seasoning.  Heat a large pan over medium heat and add kale to sauté.  Toss kale occasionally until it is partially wilted but still has some texture.
  • Divide chicken, squash, and kale evenly into 4 containers.

Nutrition Information

Calories: 314kcal (16%), Carbohydrates: 37g (12%), Protein: 32g (64%), Fat: 6g (9%), Cholesterol: 66mg (22%), Sodium: 441mg (19%), Potassium: 1297mg (37%), Fiber: 7g (29%), 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

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

  • Share
  • Email

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
5 from 4 votes (4 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.

4 responses

  1. Hannah
    May 8, 2018

    5 stars
    What are the white triangles in the top middle container? This meal prep looks delicious and is great inspiration!!

    Reply
    1. Erin
      June 2, 2018

      Hi Hannah, those are egg white slices. I forgot to add the recipe in this post when I originally made it, but I just updated it to include that and the MFP barcode for it!

      Reply
  2. McKenna Hares Oxford
    May 10, 2018

    5 stars
    I’ve been looking for meal prep inspiration! Looks so good and clean!

    Reply
    1. Erin
      June 2, 2018

      Thanks McKenna!

      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.