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 29th, 2018

Jump to Recipe Pin Recipe
Rate

Author:

Erin

Published:

October 29, 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
  • Blueberry Almond Baked Protein Oatmeal Muffins
  • Egg White Slices
  • Beef Stir Fry
  • Grilled Chicken with Olive Garden Salad
  • Chicken with Mixed Mediterranean Vegetable Blend

Happy Monday, meal preppers! Another week begins, which means we’re that much closer to the next weekend, right? Right?!  Ugh, okay well there’s a lot of work to be done before we get back to weekend bliss and that includes work in the kitchen and gym.  This week I kept things pretty light and easy with the Beef Stir Fry being my “feature recipe” of the week.  Here’s what else is on the menu:

The Meal Plan:

Day 1

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Beef Stir Fry
  • Dinner: Chicken with Mixed Mediterranean Vegetable Blend

Day 2

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Olive Garden Salad with Chicken
  • Dinner: Beef Stir Fry

Day 3

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Chicken with Mixed Mediterranean Vegetable Blend
  • Dinner: Olive Garden Salad with Chicken

Day 4

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Beef Stir Fry
  • Dinner: Chicken with Mixed Mediterranean Vegetable Blend

Day 5

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Olive Garden Salad with Chicken
  • Dinner: Beef Stir Fry

Day 6

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Chicken with Mixed Mediterranean Vegetable Blend
  • 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 pluots
  • Protein shakes
  • Hard boiled egg whites

The Containers:

The Recipes:

4.11 from 19 votes

Blueberry Almond Baked Protein Oatmeal Muffins

Prep: 10 minutes mins
Cook: 25 minutes mins
Total: 35 minutes mins
Servings: 7 jumbo muffins
Rate Pin Print
Servings: 7 jumbo muffins

Ingredients

  • 2 cups rolled oats
  • 2 scoops Cellucor Whipped Vanilla whey protein
  • 1 cup applesauce
  • 1/4 cup maple syrup
  • 2 egg whites
  • 1 tsp almond extract
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp cinnamon
  • 1/2 cup unsweetened vanilla almond milk
  • 1 1/2 tbsp almond butter
  • 3 tbsp almond slivers
  • 1 cup blueberries

Instructions

  • Pre-heat oven to 350 degrees.
  • Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.
  • Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.
  • Add remaining wet ingredients and stir until just combined, then fold in blueberries.
  • Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet.  Top with almond slivers.
  • Bake at 350 degrees for 35 minutes or until the tops begin to get golden brown and do not collapse when touched (they will get firmer as they cool).

Tips & Tricks

Try scooping with a 4-oz disher and baking with these jumbo silicone baking cups for best results.
Click here or scan the barcode below to log this food into My Fitness Pal.

Nutrition Information

Calories: 237kcal (12%), Carbohydrates: 35g (12%), Protein: 13g (26%), Fat: 5g (8%), Cholesterol: 10mg (3%), Sodium: 84mg (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

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 3 votes

Beef Stir Fry

Prep: 20 minutes mins
Cook: 20 minutes mins
Total: 40 minutes mins
Servings: 5 servings
Rate Pin Print
Servings: 5 servings

Ingredients

  • 1 1/4 lb grass fed flank steak, sliced thinly against the grain
  • 2 cups asparagus, chopped, (250 grams)
  • 2 cups snow peas, (170 grams)
  • 3 medium carrots, sliced, (110 grams)
  • 1 medium bell pepper, sliced, (120 grams)
  • 2 cloves garlic, minced, (8 grams)
  • 1 tbsp grated ginger, (20 grams)
  • 1/2 tbsp olive oil, (1/4 oz)
  • 1 tsp sesame oil, (0.17 oz)
  • 1/4 tsp crushed red pepper flakes

Sauce

  • 1/4 cup beef bone broth, (2 oz)
  • 2 tbsp honey, (1 oz)
  • 1 tbsp oyster sauce, (1/2 oz)
  • 1 tbsp rice wine vinegar, (1/2 oz)
  • 1 tbsp arrowroot flour, (8 grams)
  • 1 tsp sesame oil, (0.17 oz)

Marinade

  • 3 tbsp low sodium soy sauce, (1 1/2 oz)
  • 1 tbsp sriracha, (1/2 oz)
  • 1 tbsp grated ginger, (20 grams)
  • 1 tsp oyster sauce, (0.17 oz)
  • 2 cloves garlic, minced, (8 grams)

Instructions

  • Whisk together marinade ingredients and pour over sliced flank steak.  Marinate in refrigerator for at least 1 hour.
  • Whisk together sauce ingredients and set aside.
  • Heat sesame oil over medium-high heat in a wok.  Add garlic, ginger, and red pepper flakes and sauté until fragrant.
  • Add asparagus, snow peas, carrots, and bell pepper and sauté for 3-4 minutes until tender crisp.  If you don’t have a wok, use a large skillet instead.  After adding the veggies and tossing them with the garlic, add 2 tbsp water and cover for about 2 minutes to help them cook.  Set aside.
  • Add olive oil to wok, then add flank steak and sear on one side for about 1 minute.  Flip the steak and sear on 2nd side for about 1 minute.  Add sauce and bring it to a boil for 1-2 minutes to thicken it.
  • Return veggies to wok and toss with steak and sauce.  Serve over your favorite rice.

Tips & Tricks

I didn’t include the rice in the recipe/nutrition info since I know many people have a favorite type of rice that they’ll want to use.  I was feeling lazy and used a packet of 90-second brown basmati rice.

Nutrition Information

Calories: 285kcal (14%), Carbohydrates: 20g (7%), Protein: 29g (58%), Fat: 11g (17%), Cholesterol: 50mg (17%), Sodium: 617mg (27%), Potassium: 357mg (10%), Fiber: 3g (13%), Sugar: 9g (10%)

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

No ratings yet

Chicken with Mixed Mediterranean Vegetable Blend

Prep: 10 minutes mins
Cook: 10 minutes mins
Total: 20 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb chicken tenderloins
  • 1 1/2 11.5 oz bags PictSweet Farms Steam’ables Savory Mediterranean Protein
  • 1 tsp olive oil
  • 1/2 tsp Montreal Steak Seasoning

Instructions

  • Season chicken with Montreal Steak Seasoning.
  • Heat olive oil in a large skillet over medium-high heat.  Add chicken tenderloins and cover skillet with a lid for 3-5 minutes.
  • Remove lid and flip chicken.  Continue cooking until chicken is cooked through.
  • Microwave veggie blend according to package directions.
  • Divide chicken and veggie blend evenly into 4 meal prep containers.

Nutrition Information

Calories: 277kcal (14%), Carbohydrates: 23g (8%), Protein: 32g (64%), Fat: 5g (8%), Cholesterol: 66mg (22%), Sodium: 359mg (16%), Potassium: 551mg (16%), Fiber: 7g (29%), 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

1 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
4.11 from 19 votes (19 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.