Happy Sunday, meal preppers!
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!
If you’re new to meal prepping or want to learn more about how I meal prep, go check out my Meal Prep 101 page for more my meal planning tips and strategies.
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: Roasted Butternut Squash and Kale Salad with Juicy Air Fryer Chicken
- Dinner: Egg Roll in a Bowl
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Turkey Chili with Kale
- Dinner: Roasted Butternut Squash and Kale Salad with Juicy Air Fryer Chicken
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Egg Roll in a Bowl
- Dinner: Turkey Chili with Kale
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Roasted Butternut Squash and Kale Salad with Juicy Air Fryer Chicken
- Dinner: Egg Roll in a Bowl
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Turkey Chili with Kale
- Dinner: Roasted Butternut Squash and Kale Salad with Juicy Air Fryer Chicken
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Egg Roll in a Bowl
- Dinner: Turkey Chili with Kale
The Snack Ideas
- Protein Energy Balls
- Cottage cheese with jam
- Apples with peanut butter
- Blueberries, blackberries, and strawberries
- 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. For those of you used to seeing images of the containers along with the links, note that Amazon recently changed their link building capabilities for Affiliates, so these are just text links for now. Once my site is updated in a few weeks I’ll be able to include photos with links again!
- 30oz Glass Meal Prep Containers (Egg Roll in a Bowl)
- Sistema 1.18oz Salad Dressing Containers (Egg Roll in a Bowl – Sriracha Mayo)
- 28oz Square Glass Meal Prep Containers (Turkey Chili with Kale)
- Rubbermaid Brilliance Salad Containers
- Rubbermaid Brilliance 9.6 cup Container (Muffins)
- Ello 3.4 cup Silicone Wrapped Glass Meal Prep Container (Energy Balls)
- Tupperware FridgeSmart Produce Saver Containers (Strawberries and Blueberries)
- Jumbo Silicone Muffin Cups
The Recipes
Mixed Berry Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops ON Gold Standard Plant Based Protein Powder, (72 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%)
Turkey Chili with Kale
Servings: servings (1.75 cups per serving)
Ingredients
- 2 lbs extra lean ground turkey (99%)
- 2 15 oz cans diced tomatoes, no salt added
- 1 15 oz can low sodium kidney beans, drained
- 1 15 oz can pinto beans, drained
- 2 8 oz cans tomato sauce, no salt added
- 1 10 oz can Rotel diced tomatoes and green chiles, no salt added
- 3 cups kale, chopped, (200 grams)
- 1 medium yellow onion, chopped, (110 grams)
- 2 medium orange bell peppers, chopped, (260 grams)
- 1 large jalapeño, diced, (15 grams)
- 4 cloves garlic, (16 grams)
- 1 packet Mrs Dash Chili Seasoning, (35 grams)
- 1 tbsp olive oil, (0.5 fl oz)
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium high heat. Add garlic and onion, then sauté for 2-3 minutes until fragrant and softened.
- Add ground turkey, 1/2 the seasoning packet, and some salt to the pot. Cook the turkey, breaking apart into chunks with a wooden spoon until cooked through.
- Add all remaining ingredients except kale and stir. Bring to a boil, then lower heat to a simmer and cover for 30 minutes. Occasionally stir, taste test, and add salt as needed.
- Add the kale to the pot and stir into the chili. Cover and simmer for another 15 minutes before removing the chili from heat.
- Optional: top with sour cream, cheese, green onion, and/or avocado before serving.
Tips & Tricks
Click here to log this food in My Fitness Pal or scan the barcode below!
Nutrition Information
Serving: 442g, Calories: 274kcal (14%), Carbohydrates: 27g (9%), Protein: 32g (64%), Fat: 4g (6%), Cholesterol: 55mg (18%), Sodium: 192mg (8%), Potassium: 521mg (15%), Fiber: 8g (33%), Sugar: 7g (8%)
Egg Roll in a Bowl
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 1 lb ground pork
- 1 13.5 oz bag coleslaw mix (no dressing), (397 grams)
- 1 12 oz bag broccoli slaw, (340 grams)
- 1 6 oz bag snow peas, sliced, (170 grams)
- 5 cloves garlic, minced, (20 grams)
- 1 1/2 tbsp fresh grated ginger
- 1 tbsp sesame oil, divided, (1/2 oz)
Sauces
- 6 tbsp low sodium soy sauce, (3 oz)
- 2 tbsp rice wine vinegar, (1 oz)
- 1 tbsp sriracha sauce, (1/2 oz)
- 1 tbsp hoisin sauce, (1/2 oz)
Optional Toppings (Not Included in Nutrition Info)
- sriracha mayo
- wonton strips
- green onion, chopped
- sesame seeds
Instructions
- Heat 1 tsp sesame oil in a large sauté pan over medium high heat. Add broccoli slaw and snow peas, tossing to distribute the oil. Cover and sauté for 3-5 minutes or until broccoli is tender crisp (add 1-2 tbsp of water to help it along if needed). Add to a large bowl and set aside to cool.
- Heat remaining sesame oil in the same large sauté pan over medium high heat. Add garlic and sauté until it becomes fragrant, about 1 minute.
- Add ground turkey, ground pork, sriracha, and ginger to the sauté pan. Break meat apart with wooden spatula as it cooks, ensuring sriracha and ginger are distributed throughout the meat chunks.
- When meat is mostly cooked through but still has spots of pink, add soy sauce, rice wine vinegar, and hoisin sauce. Continue stirring and breaking apart meat until cooked through, about 7-10 minutes total.
- Once meat is cooked, add coleslaw and mix until combined with meat. Add broccoli slaw and snow peas back into sauté pan and mix until combined.
- Divide mixture evenly into 6 serving dishes or meal prep containers. Top with and desired optional toppings before serving.
Tips & Tricks
- If you don’t have hoisin sauce on hand or can’t find it, use 1/2 tbsp brown sugar instead. It doesn’t have the same flavor, but will lend some of the same sweetness.
- For a lower fat version, use only lean ground turkey.
- Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 312kcal (16%), Carbohydrates: 12g (4%), Protein: 33g (66%), Fat: 15g (23%), Cholesterol: 83mg (28%), Sodium: 719mg (31%), Potassium: 632mg (18%), Fiber: 3g (13%), Sugar: 7g (8%)
Juicy Air Fryer (or Grilled) Chicken
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 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.
- Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through (sometimes I up the temp to 390 degrees after flipping the chicken for crispier edges). Set aside to cool for about 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 barely reaches 165° in the thickest part of the chicken. Allow chicken to rest for 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%)
Roasted Butternut Squash and Kale Salad (No Chicken)
Servings: servings
Ingredients
- 8 cups kale, stems trimmed and chopped, (537 grams)
- 2 cups butternut squash, cubed, (325 grams)
- 1/2 cup 50% less sugar dried cranberries, (80 grams)
- 1/3 cup crumbled goat cheese, (37 grams)
- 1/3 cup Fresh Gourmet Honey Roasted Pecan Pieces, (37 grams)
- 1/2 tsp Flavor God Garlic Lover’s Seasoning
- 2 tsp olive oil, divided
- Salt and pepper to taste
Honey Mustard Dressing
- 2 1/2 tbsp olive oil
- 2 tbsp Dijon mustard
- 2 tbsp honey
- 1 tbsp apple cider vinegar
- 1 tsp garlic powder
Instructions
- Pre-heat oven to 400 degrees. Add butternut squash to a foil-lined baking sheet, then drizzle with 1 tsp olive oil and 1/2 tsp Flavor God Seasoning. Toss until evenly coated, then bake for 20 minutes.
- Whisk together all vinaigrette ingredients and set aside.
- Gently massage kale with 1 tsp olive oil. Set aside.
- Divide all ingredients except pecans evenly into 4 serving bowls and toss until evenly coated with dressing. Top with honey roasted pecans before serving.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 335kcal (17%), Carbohydrates: 43g (14%), Protein: 7g (14%), Fat: 18g (28%), Cholesterol: 7mg (2%), Sodium: 318mg (14%), Potassium: 678mg (19%), Fiber: 10g (42%), Sugar: 21g (23%)
