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 September 11th, 2022

Jump to Recipe Pin Recipe
Rate

Author:

Erin

Published:

September 11, 2022

Updated:

September 11, 2022

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

Jump to Recipes ↓
Jump to Meal Plan ↓

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…

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
    • Lemon Raspberry Oatmeal Muffins
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Korean Inspired Ground Beef Bowls
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Easy Greek Chicken Salad
      • Ingredients
      • Instructions
      • Tips & Tricks
      • Nutrition Information
      • Did You Make This?
    • Air Fryer Bacon Turkey Burger
      • Ingredients
      • Instructions
      • 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 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.

Lemon Raspberry Oatmeal Muffins
Korean Inspired Ground Beef Bowls
Easy Greek Chicken Salad
Air Fryer Bacon Turkey Burgers

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

4.41 from 5 votes

Lemon Raspberry Oatmeal Muffins

Prep: 15 minutes mins
Cook: 27 minutes mins
Total: 42 minutes mins
Servings: 6 jumbo muffins
Rate Pin Print
Servings: 6 jumbo 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.

Tips & Tricks

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

Nutrition Information

Serving: 129g, Calories: 270kcal (14%), Carbohydrates: 41g (14%), Protein: 15g (30%), Fat: 6g (9%), Cholesterol: 9mg (3%), Sodium: 249mg (11%), Potassium: 111mg (3%), Fiber: 3g (13%), Sugar: 14g (16%)

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
4.43 from 21 votes

Korean Inspired Ground Beef Bowls

Prep: 10 minutes mins
Cook: 10 minutes mins
Total: 20 minutes mins
Servings: 4 servings
Rate Pin Print
Slightly sweet and spicy ground beef is paired with rice, carrot ribbons, broccoli, and rice.
Servings: 4 servings

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.

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness Korean Inspired Ground Beef Bowls” to log this food in My Fitness Pal.

Nutrition Information

Calories: 392kcal (20%), Carbohydrates: 41g (14%), Protein: 30g (60%), Fat: 13g (20%), Cholesterol: 65mg (22%), Sodium: 691mg (30%), Fiber: 7g (29%), Sugar: 17g (19%)

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 10 votes

Easy Greek Chicken Salad

Prep: 20 minutes mins
Cook: 10 minutes mins
Total: 30 minutes mins
Servings: 4 servings
Rate Pin Print
Juicy, brined chicken breast pairs with Mediterranean-inspired flavors, complementing the briny kalamata olives and tangy feta cheese.
Servings: 4 servings

Ingredients

Salad Ingredients

  • 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
  • 1/2 tsp chili powder
  • 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.

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness Easy Greek Chicken Salad” to log this food in My Fitness Pal.

Nutrition Information

Calories: 342kcal (17%), Carbohydrates: 23g (8%), Protein: 31g (62%), Fat: 14g (22%), Cholesterol: 2mg (1%), Sodium: 595mg (26%), Potassium: 271mg (8%), Fiber: 3g (13%), 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
Air Fryer Bacon Turkey Burger
4.34 from 3 votes

Air Fryer Bacon Turkey Burger

Prep: 10 minutes mins
Cook: 12 minutes mins
Total: 42 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

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.

Nutrition Information

Calories: 156kcal (8%), Carbohydrates: 1g, Protein: 29g (58%), Fat: 4g (6%), Cholesterol: 63mg (21%), Sodium: 195mg (8%), Potassium: 22mg (1%)

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
Back to Top ↑
168 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
4.41 from 5 votes (5 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.