Happy Sunday, meal preppers! Things have been quiet over here at PBF since I left for vacation, but life has been anything but! I’m hoping I can start posting more again soon, but here’s an easy meal prep to hold you over until then…
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 below to jump straight to the one 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.
The Meal Plan
Day 1
- Breakfast: Lemon Raspberry Oatmeal Muffins
- Lunch: Korean Inspired Ground Beef Bowls
- Dinner: Easy Greek Chicken Salad
Day 2
- Breakfast: Lemon Raspberry Oatmeal Muffins
- Lunch: Air Fryer Bacon Turkey Burgers
- Dinner: Korean Inspired Ground Beef Bowls
Day 3
- Breakfast: Lemon Raspberry Oatmeal Muffins
- Lunch: Easy Greek Chicken Salad
- Dinner: Air Fryer Bacon Turkey Burgers
Day 4
- Breakfast: Lemon Raspberry Oatmeal Muffins
- Lunch: Korean Inspired Ground Beef Bowls
- Dinner: Easy Greek Chicken Salad
Day 5
- Breakfast: Lemon Raspberry Oatmeal Muffins
- Lunch: Air Fryer Bacon Turkey Burgers
- Dinner: Korean Inspired Ground Beef Bowls
Day 6
- Breakfast: Lemon Raspberry Oatmeal Muffins
- Lunch: Easy Greek Chicken Salad
- Dinner: Air Fryer Bacon Turkey Burgers
The Snack Ideas
- Trail mix
- Popcorn
- Celery 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
Lemon Raspberry Oatmeal Muffins
Ingredients
Dry Ingredients
- 2 cups rolled oats (200 grams)
- 1 scoop Cellucor Whipped Vanilla Whey Protein powder (32 grams)
- 1 scoop Dymatize Elite Vanilla Casein Protein Powder (34 grams)
- 1 1/2 cups raspberries (165 grams)
- 2 lemons zested
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- pinch salt
Wet Ingredients
- 1 cup unsweetened applesauce (244 grams)
- 1/4 cup unsweetened vanilla almond milk (2 fl oz)
- 3 tbsp honey (63 grams)
- 2 egg whites
- 2 tbsp Skippy Natural Creamy Peanut Butter, melted (32 grams)
- 1/2 tsp vanilla extract
Instructions
Pre-heat oven to 425°. Line a jumbo muffin tray with 6 parchment paper liners. Set aside.
Mix dry ingredients in a large bowl, set aside. Whisk all wet ingredients together, then mix into dry ingredients until well combined. Divide batter evenly into 6 muffin cups.
Bake at 425° for 5 minutes, then lower heat to 350 degrees and continue baking for 22-25 minutes until muffin tops are golden brown and resist collapsing when pressed lightly on top with your finger.
Recipe Notes
Click here or scan the barcode below to log this food in My Fitness Pal.
Korean Inspired Ground Beef Bowls
Ingredients
Korean Inspired Ground Beef
- 1 lb 93/7 ground beef
- 1 bunch green onions, chopped and divided (100 grams)
- 1/4 cup low sodium soy sauce (2 fl oz)
- 3 tbsp light or dark brown sugar (45 grams)
- 1 tbsp fresh grated ginger (15 grams)
- 3 cloves garlic, minced (15 grams)
- 1/2 tbsp olive oil (7 grams)
- 2 tsp red pepper powder/Gochugaru (5 grams)
- 1 tsp sesame oil (5 grams)
- 1/2 tsp red pepper flakes
- 1/4 tsp black pepper
Other Ingredients
- 4 cups broccoli florets (370 grams)
- 1 pouch Ben's Original Ready Rice Long Grain White (8.8 oz)
- 1 medium carrot, peeled into ribbons (70 grams)
- Optional sauce: chipotle mayonnaise (not included in nutrition info)
Instructions
Prepare the beef. Whisk soy sauce, brown sugar, sesame oil, ginger, garlic, red pepper powder, and red pepper flakes together in a small bowl until well combined. Set aside.
Heat olive oil over medium-high heat in a large skillet until hot and shimmering. Add ground beef in chunks and cook, breaking apart with a spatula into small pieces until cooked through and no red remains.
Add sauce and 1/2 of the green onions. Stir to coat the ground beef and simmer for another 1-2 minutes to let the sauce thicken slightly. Remove from heat and serve.
Prepare the sides and assemble. Place broccoli florets in a microwave safe dish and cover with a very damp paper towel. Microwave on high for 2 to 2 1/2 minutes or until broccoli is bright green and fork tender. Set aside.
Prepare rice according to package instructions. Add to bottom of serving dish. Top with broccoli and beef. Add carrot ribbons and top with remaining green onions and any desired sauces, like chipotle mayonnaise.
Recipe Notes
Click here or scan the barcode below to log this food into My Fitness Pal.
Easy Greek Chicken Salad
Ingredients
Salad Ingredients
- 1 lb raw chicken breast
- 7 oz green leaf lettuce, chopped (about 8 cups chopped)
- 1 cup cherry tomatoes, halved (170 grams)
- 1 cup English cucumber, chopped (150 grams)
- 1/2 cup Farmer Boy Greek Dressing (4 fl oz)
- 1/2 cup fat free feta cheese (56 grams)
- 1/3 cup red onion, sliced
- 1/3 cup kalamata olives, halved (61 grams)
Juicy Air Fryer Chicken
- 1 lb raw chicken breast
- 3 tbsp homemade brine mix
- 1 tsp olive oil
- 1 tsp Oh My Spice! Lemon Pepper Dill Seasoning
- salt and pepper to taste
Instructions
Juicy Air Fryer Chicken
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.
Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through (sometimes I up the temp to 390 degrees after flipping the chicken for crispier edges). Set aside to cool for about 5 mintes before slicing.
Assemble
Divide lettuce, cucumbers, tomatoes, chicken, olives, and feta cheese (if desired) into 4 serving dishes. Top with Greek Dressing before serving. Serve with pita bread and hummus if desired.
Recipe Notes
Click here or scan the barcode below to log this food in My Fitness Pal.
Air Fryer Bacon Turkey Burger
Ingredients
- 1 lb extra lean ground turkey
- 4 slices Oscar Meyer Center Cut bacon, chopped (26 grams)
- 1/4 cup green onions, chopped (25 grams)
- 4 cloves garlic, minced (16 grams)
- 1 tsp Mexican oregano
- 1/2 tsp Oh My Spice! Fajita Seasoning
- 1/2 tsp salt
Instructions
Add all ingredients to a bowl and mix with hands until just combined. Form 4 equal size burger patties and set aside.
Set air fryer to 360 degrees for 15 minutes and allow to pre-heat.
Once the air fryer is pre-heated, add burger patties and air fry for 12-15 minutes or until cooked through (mine took about 12 minutes), flipping halfway through.
Serve on a lettuce wrap or bun with pickled red onions and guacamole.
