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Free Weekly Meal Plans
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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of November 6th, 2022

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Author:

Erin

Published:

November 6, 2022

Updated:

November 6, 2022

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

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I hope you all enjoyed that extra hour of sleep last night and are all rested up for Sunday meal prep! This weekly meal plan is great for fall, incorporating pumpkin and squash, plus a really easy and hearty farro risotto recipe. And hey – if you want to use leftover Halloween candy in the Pumpkin Chocolate Chunk Oatmeal Muffins, I’m not going to judge. Actually I’ll cheer you on because that sounds awesome!

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
    • Pumpkin Chocolate Chunk Oatmeal Muffins
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Sheet Pan Miso Glazed Salmon
      • Ingredients
      • Instructions
      • Nutrition Information
      • Did You Make This?
    • Juicy Air Fryer (or Grilled) Chicken
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Easy Spinach and Mushroom Farro Risotto
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Roasted Butternut Squash and Kale Salad (No Chicken)
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?

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!

Here’s a quick peek at this week’s recipes. Just click one of the buttons below to jump straight to the recipe 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.

Pumpkin Chocolate Chunk Oatmeal Muffins
Sheet Pan Miso Glazed Salmon
Juicy Grilled Chicken
Roasted Butternut Squash Salad
Farro Risotto

The Meal Plan

Day 1

  • Breakfast: Pumpkin Chocolate Chunk Oatmeal Muffins
  • Lunch: Sheet Pan Miso Glazed Salmon and Veggies
  • Dinner: Roasted Butternut Squash and Kale Salad with Grilled Chicken

Day 2

  • Breakfast: Pumpkin Chocolate Chunk Oatmeal Muffins
  • Lunch: Sheet Pan Miso Glazed Salmon and Veggies
  • Dinner: Easy Spinach and Mushroom Farro Risotto with Grilled Chicken

Day 3

  • Breakfast: Pumpkin Chocolate Chunk Oatmeal Muffins
  • Lunch: Sheet Pan Miso Glazed Salmon and Veggies
  • Dinner: Roasted Butternut Squash and Kale Salad with Grilled Chicken

Day 4

  • Breakfast: Pumpkin Chocolate Chunk Oatmeal Muffins
  • Lunch: Sheet Pan Miso Glazed Salmon and Veggies
  • Dinner: Easy Spinach and Mushroom Farro Risotto with Grilled Chicken

Day 5

  • Breakfast: Pumpkin Chocolate Chunk Oatmeal Muffins
  • Lunch: Roasted Butternut Squash and Kale Salad with Grilled Chicken
  • Dinner: Easy Spinach and Mushroom Farro Risotto with Grilled Chicken

Day 6

  • Breakfast: Pumpkin Chocolate Chunk Oatmeal Muffins
  • Lunch: Roasted Butternut Squash and Kale Salad with Grilled Chicken
  • Dinner: Easy Spinach and Mushroom Farro Risotto with Grilled Chicken

The Snack Ideas

  • Trail mix
  • Leftover Halloween candy 😉
  • Apples with peanut butter
  • Blueberries 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.

The Recipes

4.89 from 9 votes

Pumpkin Chocolate Chunk Oatmeal Muffins

Prep: 15 minutes mins
Cook: 30 minutes mins
Total: 45 minutes mins
Servings: 6 jumbo muffins
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Servings: 6 jumbo muffins

Ingredients

  • 2 cups rolled oats, (160 grams)
  • 2 scoops PE Science Select Vanilla Plant Based Protein Powder, (56 grams)
  • 1/3 cup Guittard 64% Cacao Semi-Sweet Baking Bar, chopped, (50 grams)
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp pumpkin pie spice
  • 3/4 cup pumpkin puree, (180 grams)
  • 3/4 cup unsweetened applesauce, (183 grams)
  • 1 egg
  • 2 egg whites
  • 1/2 cup unsweetened vanilla almond milk, (4 fl oz)
  • 3 tbsp maple syrup, (1 1/2 fl oz)
  • 1 tsp vanilla extract

Instructions

  • Pre-heat oven to 350°.  Arrange 6 jumbo non-stick, parchment muffin liners in a jumbo muffin baking tin. Set aside.
  • Combine all dry ingredients except chocolate chunks.  Add wet ingredients and mix until just combined, then fold in chocolate chunks.  Scoop batter into baking cups.
  • Bake at 350 degrees for 35 minutes or until tops just begin to brown. 

Tips & Tricks

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

Nutrition Information

Serving: 130g, Calories: 247kcal (12%), Carbohydrates: 36g (12%), Protein: 13g (26%), Fat: 6g (9%), Cholesterol: 31mg (10%), Sodium: 262mg (11%), Potassium: 139mg (4%), Fiber: 5g (21%), 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
5 from 3 votes

Sheet Pan Miso Glazed Salmon

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

Ingredients

  • 1.1 lb salmon, (only 1 lb if using skinless)
  • 18 oz rainbow baby carrots, (510 grams)
  • 1 1/2 cups sugar snap peas, (255 grams)
  • 1 large red bell pepper, chopped, (135 grams)
  • 1/2 tbsp olive oil
  • 1/2 tsp garlic powder
  • Salt and pepper to taste

Miso Glaze

  • 1 tbsp light brown sugar, (12 grams)
  • 1 tbsp low sodium soy sauce, (1/2 oz)
  • 1 tbsp mirin (or rice vinegar), (1/2 oz)
  • 1/2 tbsp yellow or red miso paste, (7.5 grams)
  • 1/2 tbsp fresh grated ginger
  • 1/2 tsp garlic powder

Instructions

  • Pre-heat oven to 400 degrees. Line a baking sheet with foil and set aside.
  • Toss baby carrots with half of the olive oil and half of the garlic powder, then arrange in a single layer on the baking sheet. Bake for 18 minutes.
  • While the carrots bake, add the glaze ingredients to a small pan and bring to a boil over medium-high heat. Lower heat to a simmer and stir until brown sugar is melted. Set aside to cool in the refrigerator.
  • After the carrots have baked for 18 minutes, add sugar snap peas and red bell peppers and toss. Add the sliced salmon onto baking sheet and brush with half of the glaze, reserving the rest for after baking.
  • Bake the salmon and veggies for an additional 12-14 minutes or until salmon is cooked through.
  • Divide evenly into 4 servings and drizzle salmon and veggies with remaining glaze before serving.

Nutrition Information

Calories: 354kcal (18%), Carbohydrates: 23g (8%), Protein: 29g (58%), Fat: 16g (25%), Cholesterol: 72mg (24%), Sodium: 401mg (17%), Potassium: 932mg (27%), Fiber: 6g (25%), Sugar: 15g (17%)

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

This Juicy Grilled Chicken is served with the next two recipes!

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
4.50 from 2 votes

Easy Spinach and Mushroom Farro Risotto

Prep: 10 minutes mins
Cook: 20 minutes mins
Total: 30 minutes mins
Servings: 4 servings
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Play up store-bought risotto with buttery sautéed tomatoes, baby spinach, and parmesan.
Servings: 4 servings

Ingredients

  • 1 7 oz bag Alessi Autentico Farro Porcini Mushroom
  • 2 cups baby spinach, roughly chopped, (53 grams)
  • 1 cup cherry tomatoes, (75 grams)
  • 1/4 cup grated parmesan cheese, (25 grams)
  • 1 tbsp unsalted butter, divided, (15 grams)

Instructions

Sauté Spinach and Tomatoes

  • Heat a large saucepan over medium-high heat, then add 1/2 tbsp of butter and melt until bubbling. Add cherry tomatoes and swirl around pan until coated in butter. Season with salt if desired. Allow tomatoes to cook until they begin bursting, stirring frequently to avoid burning.
  • Add spinach and continue to stir until spinach starts to wilt and tenderize. Remove spinach and tomato mixture to a bowl and set aside.

Make Farro According to Package Directions

  • In the same saucepan, bring 14 oz (1 3/4 cups) of water to a boil.
  • Add 1/2 tbsp butter and package of Alessi Porcini Mushroom Farro. Stir while boiling for one minute.
  • Cover saucepan tightly. Reduce heat to summer and cook undisturbed for 20-24 minutes.
  • Let stand uncovered for 3 minutes, then fluff and mix in parmesan cheese and spinach/tomato mixture.
  • Serve with grilled chicken, if desired.

Tips & Tricks

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

Nutrition Information

Calories: 230kcal (12%), Carbohydrates: 37g (12%), Protein: 9g (18%), Fat: 6g (9%), Cholesterol: 14mg (5%), Sodium: 561mg (24%), Potassium: 321mg (9%), 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 4 votes

Roasted Butternut Squash and Kale Salad (No Chicken)

Prep: 30 minutes mins
Cook: 20 minutes mins
Total: 50 minutes mins
Servings: 4 servings
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Massaged kale is paired with sweet roasted butternut squash, dried cranberries, and a dijon dressing.
Servings: 4 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%)

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
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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.

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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.

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