Happy Monday, meal preppers! This week’s prep has a couple new recipes and a couple classics. You can see that for one of the new recipes – Butternut Squash and Sausage Pasta Bake – I have it in two different containers. If I was cooking for a crowd, I’d bake the whole whole batch in a casserole dish so people could grab as much as they like. Meal prepping for myself though, I dished out 4 individual servings into oven safe containers, topped them with cheese, and baked them just like that. Plus I had extras, so I baked, then froze some into individual 1 cup servings in my Souper Cubes. The rest of the extras went to a little taste tester dish for friends. Gotta love how far casseroles can go!
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 the button to jump straight to the one you want!
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with fresh fruit
- Lunch: Big Mac Salad
- Dinner: Butternut Squash and Sausage Pasta Bake
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with fresh fruit
- Lunch: Grilled Chicken with Roasted Butternut Squash and Asparagus
- Dinner: Big Mac Salad
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with fresh fruit
- Lunch: Butternut Squash and Sausage Pasta Bake
- Dinner: Grilled Chicken with Roasted Butternut Squash and Asparagus
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with fresh fruit
- Lunch: Big Mac Salad
- Dinner: Butternut Squash and Sausage Pasta Bake
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with fresh fruit
- Lunch: Grilled Chicken with Roasted Butternut Squash and Asparagus
- Dinner: Big Mac Salad
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with fresh fruit
- Lunch: Butternut Squash and Sausage Pasta Bake
- Dinner: Grilled Chicken with Roasted Butternut Squash and Asparagus
The Snack Ideas
- Trail Mix
- Flavored tuna packets
- Apples with peanut butter
- Blueberries and strawberries
- Protein shakes
- Hard boiled eggs
The Containers
The Recipes
Mixed Berry Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops PEScience Select Vegan Plant Based Protein Powder, Vanilla Indulgence, (60 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%)
Butternut Squash and Sausage Pasta Bake
Easy creamy butternut squash pasta sauce pairs with sausage & ground chicken then topped with bubbly cheese in this made-for-fall pasta bake.
Servings: servings
Ingredients
- 17.6 oz dry sagne a pezzi pasta, (500 g)
- 1 lb 98% lean ground chicken
- 1 lb Wegmans Italian Classics Organic Hot Pork Italian Sausage
- 5 oz baby spinach, (142 g)
- 1/2 vidalia onion, sliced, (127 g)
- 1/2 cup shaved parmesan cheese (or combo of parmesan, asiago, and romano cheeses), (40 g)
- 1 tbsp olive oil, divided
- 1 tsp kosher salt
- salt and pepper to taste
Butternut Squash Sauce
- 4 lb butternut squash, peeled and seeds removed, (1100 g)
- 2 cups reserved pasta water, (16 fl oz)
- 1 cup half and half, (8 fl oz)
- 1 cup dry white wine, like Sauvignon Blanc, (8 fl oz)
- 1 medium shallot, sliced, (68 g)
- 1 1/2 tbsp fresh chopped sage
- 1 tbsp unsalted butter
- 1 tsp Oh My Spice! Lemon Pepper Seasoning
- 1 tsp ground mustard
- 1/2 tsp Better Than Boulion Low Sodium Chicken Stock
- 1/2 tsp red pepper flakes
- 1/2 tsp sea salt
Instructions
- Boil the pasta. Bring about 2 quarts of water to a rolling boil and add 1 tsp of kosher salt. Then add pasta and return to a boil, stirring occasionally for 5 minutes. Reserve 2 cups of the water, then immediately drain. Toss with 1/2 tbsp olive oil. Set aside.
- Brown the chicken and sausage. Turn the stove to medium high and add remaining 1/2 tbsp of olive oil to the pot. Once the oil is hot and shimmery, add sausage and ground chicken. Break meat apart with a wooden spoon as it cooks, continuing until the meat is cooked through. Drain the excess fat from the pot, then remove to a paper towel lined bowl. Set aside.
- Make the sauce. Add butter to the pot over medium-high heat until melted and bubbling. Add shallots and sauté until softened, about 2-3 minutes. Add sage until fragrant, then add wine to deglaze. Add reserved pasta water, chicken bouillon, seasonings, fresh thyme, and butternut squash. Cover and boil for 8-10 minutes until squash is fork tender.
- Pre-heat oven to 400°. Spray and 9×13 inch casserole dish with non-stick cooking spray and set aside.
- Remove the thyme sprigs, then using an immersion blender, blend until smooth. Add half and half and blend again until well combined. Add spinach and stir in to coat completely in sauce. Then add meat and pasta and mix until well combined. Add salt to taste and mix again.
- Build the casserole. Add the pasta mixture to the prepared casserole dish. Top with shaved cheese.
- Bake and serve. Bake at 400° for 25-35 minutes or until cheese is melted and the top begins to turn golden brown. Garnish with fried sage leaves before serving, if desired.
Tips & Tricks
- Make it ahead: Complete steps 1-3 and 5 as directed above. Place the pasta mixture in the prepared casserole dish and allow to cool, then cover tightly with plastic wrap and refrigerate overnight or freeze for up to 3 months.
- Scan the barcode below or search for “Peanut Butter and Fitness Butternut Squash and Sausage Pasta Bake” to log this food in My Fitness Pal.
Nutrition Information
Serving: 350grams, Calories: 503kcal (25%), Carbohydrates: 55g (18%), Protein: 33g (66%), Fat: 17g (26%), Cholesterol: 64mg (21%), Sodium: 463mg (20%), Potassium: 774mg (22%), Fiber: 11g (46%), Sugar: 8g (9%)
Big Mac Salad
This Big Mac Salad is a fast food favorite turned low carb salad – totally craveable and perfect for a meal prep lunch!
Servings: servings
Ingredients
Burger Mixture
- 1 lb 93/7 ground beef
- 2 tbsp ketchup, (1 fl oz)
- 1 tbsp low sodium soy sauce, (0.5 fl oz)
- 1 tbsp house burger seasoning, (recipe in notes)
- 1/2 tbsp olive oil, (0.25 fl oz)
Salad Ingredients
- 8 cups green leaf lettuce, chopped, (300 grams)
- 2 large Roma tomatoes, chopped, (300 grams)
- 1 cup pickles, chopped (I like Bread & Butter), (170 grams)
- 1/2 cup red onion, chopped, (80 grams)
- 1/2 cup extra sharp cheddar cheese, shredded, (56 grams)
- 1/2 cup low fat Thousand Island dressing, (4 fl oz)
Instructions
- Heat olive oil in a large skillet over medium-high heat. Once oil is shimmery and hot, add ground beef and season with burger seasoning. Break ground beef apart with a wooden spatula as it cooks.
- Once ground beef is almost completely cooked, drain excess fat from the skillet. Return to heat and add soy sauce and ketchup, mixing to coat the beef evenly. Continue cooking until beef is cooked through. Set aside.
- Assemble salad to serve. If meal prepping in a mason jar, add salad dressing to the bottom of the jar first, then add: beef, onions, tomatoes, pickles, cheese, and lettuce.
Tips & Tricks
House Burger Seasoning
- 1 tbsp Flavor God Garlic Lover’s Seasoning
- 1/2 tbsp smoked paprika
- 1/2 tbsp chili powder
- 1/2 tbsp Mexican oregano
- 1/2 tbsp ground mustard
- 3/4 tsp salt
- 3/4 tsp black pepper
Nutrition Information
Calories: 398kcal (20%), Carbohydrates: 24g (8%), Protein: 30g (60%), Fat: 21g (32%), Cholesterol: 93mg (31%), Sodium: 1059mg (46%), Potassium: 521mg (15%), Fiber: 3g (13%), Sugar: 13g (14%)
Grilled Chicken and Asparagus with Roasted Butternut Squash
Grilled Chicken and Asparagus with Roasted Butternut Squash
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 1 bunch asparagus, trimmed, (400 grams)
- 3 1/2 cups butternut squash, cubed, (568 grams)
- 1 tbsp olive oil, divided, (1/2 oz)
- 2 tsp Flavor God Garlic Lover's Seasoning, divided
- 1/2 tsp chili powder
- Salt and pepper to taste
Instructions
- Pound thicker end of chicken down so that the breasts are an even thickness throughout.
- Brine chicken breast overnight in a salt solution like in this recipe.
- Pre-heat oven to 400° and line a baking sheet with aluminum foil.
- Pat chicken dry with a paper towel, then rub with 1 tsp olive oil. Season with salt, pepper, 1 tsp Flavor God Garlic Lover's Seasoning, and 1/2 tsp chili powder.
- Pre-heat the grill to about 400°. Add chicken and grill for 5-6 minutes per side or until cooked through to an internal temperature of 160° (carry through heat will cook it to 165°). Remove chicken from grill and rest for at least 5 minutes before slicing.
- Add butternut squash to the lined baking sheet. Toss with remaining olive oil and Flavor God seasoning. Salt and pepper to taste. Bake for 20-25 minutes or until fork tender.
- Add asparagus to a large, microwave safe dish. Cover dish with a very damp paper towel. Microwave for 2-3 minutes or until asparagus is bright green and tender-crisp. Immediately transfer asparagus to an ice bath to stop cooking, then pat dry and cut into 2″ pieces. Set aside.
- Slice chicken before serving alongside asparagus and butternut squash.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 242kcal (12%), Carbohydrates: 20g (7%), Protein: 27g (54%), Fat: 6g (9%), Cholesterol: 72mg (24%), Sodium: 145mg (6%), Potassium: 702mg (20%), Fiber: 5g (21%), Sugar: 5g (6%)
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