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 October 15th, 2018

Jump to Recipe Pin Recipe
Rate

Author:

Erin

Published:

October 15, 2018

Updated:

January 21, 2021

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

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
  • Pumpkin Chocolate Chunk Oatmeal Muffins
  • Egg White Slices
  • Turkey & Sausage Sweet Potato Chili
  • Tuscan Chicken and Spaghetti Squash Skillet
  • Grilled Chicken with Olive Garden Salad

Happy Monday! It feels like fall has finally arrived in San Antonio and most of the US, so it felt like the right time to break out some cooler weather recipes.  Chili? Yes, please.  Creamy skillet chicken and spaghetti squash? Sign me up.  Don’t forget the pumpkin oatmeal muffins for breakfast.

Here’s what this week’s meal plan looks like:

The Meal Plan:

Day 1

  • Breakfast: Pumpkin Chocolate Chip Oatmeal Muffins with egg white slices
  • Lunch: Turkey and Sausage Sweet Potato Chili
  • Dinner: Tuscan Chicken and Spaghetti Squash Skillet

Day 2

  • Breakfast: Pumpkin Chocolate Chip Oatmeal Muffins with egg white slices
  • Lunch: Olive Garden Salad with Chicken
  • Dinner: Turkey and Sausage Sweet Potato Chili

Day 3

  • Breakfast: Pumpkin Chocolate Chip Oatmeal Muffins with egg white slices
  • Lunch: Tuscan Chicken and Spaghetti Squash Skillet
  • Dinner: Olive Garden Salad with Chicken

Day 4

  • Breakfast: Pumpkin Chocolate Chip Oatmeal Muffins with egg white slices
  • Lunch: Turkey and Sausage Sweet Potato Chili
  • Dinner: Tuscan Chicken and Spaghetti Squash Skillet

Day 5

  • Breakfast: Pumpkin Chocolate Chip Oatmeal Muffins with egg white slices
  • Lunch: Olive Garden Salad with Chicken
  • Dinner: Turkey and Sausage Sweet Potato Chili

Day 6

  • Breakfast: Pumpkin Chocolate Chip Oatmeal Muffins with egg white slices
  • Lunch: Tuscan Chicken and Spaghetti Squash Skillet
  • Dinner: Olive Garden Salad with Chicken

The Snack Ideas:

  • Flavored tuna packets with plantain chips
  • Trail mix
  • Deli turkey (nitrate and nitrite free)
  • Strawberries and blueberries
  • Protein shakes
  • Hard boiled egg whites

The Containers:

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
Rate Pin Print
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

Note: I skipped the chocolate chips when I made the recipe this time around, but the nutrition info and barcode include them.

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

5 from 1 vote

Turkey & Sausage Sweet Potato Chili

Prep: 30 minutes mins
Cook: 1 hour hr 30 minutes mins
Total: 2 hours hrs
Servings: 10 14 oz servings
Rate Pin Print
Servings: 10 14 oz servings

Ingredients

  • 1 1/2 lb 99% extra lean ground turkey
  • 1/2 lb Johnsonville Hot Italian ground sausage
  • 1 large sweet potato, chopped, (450 grams)
  • 2 15 oz can no salt added diced tomatoes
  • 2 15 oz can no salt added tomato sauce
  • 1 15 oz can low sodium pinto beans, drained
  • 1 15 oz can low sodium kidney beans, drained
  • 1 10 oz can Rotel No Salt Added Diced Tomatoes & Green Chilies
  • 3 bell peppers, chopped, (450 grams)
  • 1 medium onion, chopped, (280 grams)
  • 1 jalapeno, diced, (25 grams)
  • 6 cloves garlic, minced, (30 grams)
  • 1 1 oz packet Simply Organic Spicy Chili Seasoning
  • 1/2 tbsp olive oil
  • 1 tsp Flavor God Spicy Everything Seasoning
  • Optional additional spices to taste: cumin, smoked paprika, red pepper flakes, Mexican oregano, salt, and pepper

Instructions

  • Heat olive oil over medium high heat in a large stock pan (you could do this step separately in a skillet if you’d prefer to get more browning action on your meat – I like doing less dishes).  Add garlic, onion, and peppers and sauté until onions are translucent. 
  • Add ground turkey and ground sausage to onion mixture.  Season with Flavor God seasoning, and continue to break meat apart with a wooden spoon as it cooks.
  • When meat is mostly cooked through, add tomato sauce, diced tomatoes, Rotel tomatoes, and sweet potato.  Add chili seasoning packet and mix well.
  • Add kidney beans and pinto beans and fold them into the chili so they don’t get squished.
  • Cover and lower heat to a simmer for 1 1/2 hours, stirring occasionally.  Taste the chili about 30 minutes in and adjust the spices to your taste, especially if you’ve used slightly different ingredients (like the sausage and chili seasoning packet) than listed here.
  • Remove pot from heat and keep covered for another 30 minutes before serving – this will allow the sweet potato to finish cooking while bringing the chili down to a safe eating temperature!
  • Serve chili topped with cheddar cheese, avocados, sour cream, or tortilla chips, if desired.

Nutrition Information

Calories: 328kcal (16%), Carbohydrates: 41g (14%), Protein: 28g (56%), Fat: 6g (9%), Cholesterol: 45mg (15%), Sodium: 447mg (19%), Potassium: 932mg (27%), Fiber: 11g (46%), 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

No ratings yet

Tuscan Chicken and Spaghetti Squash Skillet

Prep: 20 minutes mins
Cook: 50 minutes mins
Total: 1 hour hr 10 minutes mins
Servings: 5 servings
Rate Pin Print
Servings: 5 servings

Ingredients

  • 1 1/4 lb raw chicken breast, thinly sliced
  • 1 medium spaghetti squash, (500 grams flesh)
  • 8 oz baby bella mushrooms, sliced
  • 10 oz frozen spinach, thawed and drained
  • 1 1/2 oz sun dried tomatoes, sliced
  • 1 cup low sodium chicken broth
  • 1 cup light coconut milk
  • 2 tbsp flour
  • 2 tbsp butter, (1 oz)
  • 2 tsp olive oil, (0.33 oz)
  • 4 cloves garlic, minced, (16 grams)
  • 1 tsp Flavor God Garlic Lover’s Seasoning
  • 1/2 tsp Montreal Steak Seasoning
  • 1/2 tsp ground mustard
  • 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
  • 1/4 tsp red pepper flakes

Instructions

  • Pre-heat oven to 400 degrees.  Cut spaghetti squash in half and scoop out seeds.  Rub cut sides with 1 tsp olive oil and season with Flavor God seasoning.  Bake for 35-40 minutes until flesh flakes away easily with a fork.
  • Heat remaining olive oil in a large skillet over medium-high heat.  Season chicken breast with Monterey Steak seasoning on both sides, then add to skillet and brown on both sides for about 2 minutes, then set chicken aside.
  • Add butter to skillet until melted and hot, then add garlic and sauté.  Stir in flour until it is absorbed and smooth, then gradually whisk in chicken broth and coconut milk.
  • Add sun dried tomatoes, mushrooms, and spices to skillet.  Stir well, then return chicken to skillet and spoon sauce over chicken.  Lower heat to a simmer for 10-15 minutes until chicken is cooked through, then remove from heat.
  • Place thawed and drained spinach onto a double layer paper towel and squeeze out excess moisture over the sink.  Add spinach and spaghetti squash to skillet and stir until well combined.
  • Divide into 5 servings and top with parmesan cheese before serving, if desired.

Nutrition Information

Calories: 310kcal (16%), Carbohydrates: 22g (7%), Protein: 32g (64%), Fat: 11g (17%), Cholesterol: 78mg (26%), Sodium: 245mg (11%), Potassium: 1077mg (31%), 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

Grilled Chicken with Olive Garden Salad

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

Ingredients

  • 1 lb raw chicken breast, thinly sliced
  • 6 cups romaine lettuce, sliced
  • 1/2 cup red onion, sliced
  • 1/2 cup black olives, drained
  • 1/2 cup Olive Garden croutons
  • 1/4 cup shredded Parmesan cheese
  • 1/4 cup Light Olive Garden Italian salad dressing
  • 2 Roma tomatoes, chopped
  • 9 Pepperoncini peppers, sliced
  • 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, setting aside croutons, cheese, and dressing until ready to serve.  Top with cooked, sliced chicken.

Nutrition Information

Calories: 262kcal (13%), Carbohydrates: 15g (5%), Protein: 31g (62%), Fat: 8g (12%), Cholesterol: 72mg (24%), Sodium: 560mg (24%), Potassium: 491mg (14%), Fiber: 3g (13%), 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

6 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
4.89 from 9 votes (9 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.

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.