Happy Monday, meal preppers! Can you believe it’s November already?! And that we turn the clocks back this coming weekend?! Honestly I’m stunned. I’ve got a couple fall appropriate recipes in this meal plan – Pumpkin Apple Oat Muffins and Turkey Chili with Kale – so you can cozy up with all the fall vibes. But you know me…I love having fresh stuff in my meal preps and always have to have a salad. Hopefully you can dig the freshness in the fall too!
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!
Pumpkin Apple Oat Muffins 
Turkey Chili with Kale 
SW Turkey Lettuce Wraps 
Olive Garden Salad
The Meal Plan
Day 1
- Breakfast: Pumpkin Apple Oat Muffins with Garden Fresh Egg White Slices
- Lunch: Olive Garden Salad
- Dinner: Turkey Chili with Kale
Day 2
- Breakfast: Pumpkin Apple Oat Muffins with Garden Fresh Egg White Slices
- Lunch: Southwest Turkey Lettuce Wraps
- Dinner: Olive Garden Salad
Day 3
- Breakfast: Pumpkin Apple Oat Muffins with Garden Fresh Egg White Slices
- Lunch: Turkey Chili with Kale
- Dinner: Southwest Turkey Lettuce Wraps
Day 4
- Breakfast: Pumpkin Apple Oat Muffins with Garden Fresh Egg White Slices
- Lunch: Olive Garden Salad
- Dinner: Turkey Chili with Kale
Day 5
- Breakfast: Pumpkin Apple Oat Muffins with Garden Fresh Egg White Slices
- Lunch: Southwest Turkey Lettuce Wraps
- Dinner: Olive Garden Salad
Day 6
- Breakfast: Pumpkin Apple Oat Muffins with Garden Fresh Egg White Slices
- Lunch: Turkey Chili with Kale
- Dinner: Southwest Turkey Lettuce Wraps
The Snack Ideas
- Trail Mix
- Flavored tuna packets
- Apples with peanut butter
- Blueberries and strawberries
- Protein shakes
- Hard boiled eggs
The Containers
Recipes
Pumpkin Apple Oat Muffins
Tender pumpkin muffins are boosted with extra protein and tons of apple chunks, then topped with a a sweet crumb topping & maple icing.
Servings: muffins
Ingredients
Muffins
- 1 1/2 cups rolled oats, (120 grams)
- 1/2 cup all purpose flour, (60 grams)
- 1 scoop Dymatize Elite Vanilla Casein Protein Powder, (34 grams)
- 1 scoop Cellucor Whipped Vanilla whey protein powder, (32 grams)
- 1 tsp pumpkin pie spice
- 1 tsp cinnamon
- 1 tsp baking powder
- 1 tsp baking soda
- 1 cup pumpkin puree, (240 grams)
- 2/3 cup unsweetened vanilla almond milk, (5.33 fl oz)
- 1/2 cup unsweetened applesauce, (122 grams)
- 1 1/2 cups Granny Smith apple, peeled and chopped, (165 grams)
- 1/4 cup maple syrup, (2 fl oz)
- 2 eggs, room temperature, (100 grams)
- 1/2 tsp maple extract
Crumb Topping
- 1/3 cup brown sugar, (67 grams)
- 1 tbsp sugar, (15 grams)
- 1 tsp pumpkin pie spice
- 3 tbsp unsalted butter, melted, (45 grams)
- 1/3 cup all purpose flour, (42 grams)
- 1/3 cup rolled oats, (27 grams)
Icing (Optional – not included in nutrition info)
- 3/4 cup powdered sugar, (90 grams)
- 1 1/2 tsp milk of choice
- 1/2 tsp maple extract
Instructions
- Pre-heat oven to 425°.
- Make the muffin batter: Mix all dry muffin ingredients with chopped apples and set aside.
- Whisk all wet muffin ingredients until well combined. Add to dry mixture and mix until just combined. Divide evenly into 14 non-stick baking cups.
- Make the crumb topping: Mix the brown sugar, granulated sugar, and pumpkin pie spice together until combined. Stir in the melted butter, and then gently mix in the flour and rolled oats using a fork. Keep the mixture as large crumbles and do not over-mix. Using your hand or a spoon, divide the topping among the 14 muffins and gently press into the tops of the muffins so it sticks.
- Bake: Bake at 425° for 5 minutes, then lower heat to 350° and bake for 22-25 minutes or until tops of muffins begin to brown slightly and a toothpick inserted in the center of a muffin comes out clean.
- Optional – add icing: Whisk milk and maple extract into the powdered sugar until it reaches a runny consistency. Drizzle on top of cooled muffins.
Tips & Tricks
Scan the barcode below or search “Peanut Butter and Fitness Pumpkin Apple Oat Muffins” to log this food in My Fitness Pal.
Nutrition Information
Serving: 1muffin, Calories: 168kcal (8%), Carbohydrates: 26g (9%), Protein: 7g (14%), Fat: 4g (6%), Cholesterol: 37mg (12%), Sodium: 168mg (7%), Potassium: 82mg (2%), Fiber: 2g (8%), Sugar: 11g (12%)
Garden Fresh Egg White Slices
Garden Fresh Egg White Slices
Servings: slices
Ingredients
- 3 cups egg whites, (24 oz)
- 6 mini sweet peppers, sliced, (100 grams)
- 1/2 cup cherry tomatoes, halved, (100 grams)
- 2 tbsp shallot, diced, (13 grams)
- 1 tsp olive oil, (0.17 oz)
Instructions
- Heat olive oil over medium high heat in a medium sauté pan. Add peppers, tomatoes, and shallot and sauté for 3-4 minutes or until fragrant. Set aside and allow the pan to cool.
- Pour egg whites over the sautéed veggies in the cooled pan. Cover and turn heat to just above medium.
- 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.
Nutrition Information
Calories: 73kcal (4%), Carbohydrates: 3g (1%), Protein: 13g (26%), Fat: 1g (2%), Sodium: 188mg (8%), Potassium: 41mg (1%), Sugar: 2g (2%)
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%)
Southwest Turkey Lettuce Wraps
Servings: servings
Ingredients
- 1 lb 93/7% lean ground turkey
- 1/2 cup Frontera New Mexico Taco Skillet Sauce, (120 grams)
- 10-12 leaves butter lettuce
- 1 cup roma tomatoes, diced, (120 grams)
- 1 cup low sodium black beans, drained and rinsed, (260 grams)
- 1 cup frozen corn kernels, thawed, (120 grams)
- 1/2 tbsp olive oil, (0.5 fl oz)
- 1 tsp Oh My Spice! Spicy Fajita Seasoning
Recommended Toppings (Not Included in Nutrition Info)
- salsa (I like avocado salsa)
- guacamole
- plain Greek yogurt or sour cream
- sriracha sauce
Instructions
- Heat a large skillet over medium-high heat, then add about 1 tsp of olive oil. Add ground turkey, season with Oh My Spice! Seasoning, and break apart with a wooden spatula until nearly cooked through, then add skillet sauce and finish cooking.
- Serve over veggies, then add desired toppings before serving.
Tips & Tricks
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 283kcal (14%), Carbohydrates: 18g (6%), Protein: 26g (52%), Fat: 10g (15%), Cholesterol: 80mg (27%), Sodium: 154mg (7%), Potassium: 535mg (15%), Fiber: 3g (13%), Sugar: 3g (3%)
Olive Garden Salad with Chicken Tenderloins
Servings: 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%)
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