Happy Monday, meal preppers! It’s been a minute since I’ve shared a new weekly meal plan, but it’s time for some fall recipes!
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 sneak peek of this week’s recipes. Just click to jump straight to the one you want!
The Meal Plan
Day 1
- Breakfast: Pumpkin Buttermilk Protein Pancakes
- Lunch: Pesto Grilled Chicken with Corn & Zucchini
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Pumpkin Buttermilk Protein Pancakes
- Lunch: Grilled Chicken with Crispy Rosemary Potatoes and Side Salad
- Dinner: Pesto Grilled Chicken with Corn & Zucchini
Day 3
- Breakfast: Pumpkin Buttermilk Protein Pancakes
- Lunch: Turkey Taco Salad
- Dinner: Grilled Chicken with Crispy Rosemary Potatoes and Side Salad
Day 4
- Breakfast: Pumpkin Buttermilk Protein Pancakes
- Lunch: Pesto Grilled Chicken with Corn & Zucchini
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Pumpkin Buttermilk Protein Pancakes
- Lunch: Grilled Chicken with Crispy Rosemary Potatoes and Side Salad
- Dinner: Pesto Grilled Chicken with Corn & Zucchini
Day 6
- Breakfast: Breakfast hash made with leftover potatoes, veggies and egg whites (no recipe)
- Lunch: Turkey Taco Salad
- Dinner: Grilled Chicken with Crispy Rosemary Potatoes and Side Salad
The Snack Ideas
- Trail Mix
- Flavored tuna packets
- Apples with peanut butter
- Blueberries and strawberries
- Protein shakes
- Hard boiled eggs
The Containers
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The Recipes
Pumpkin Buttermilk Protein Pancakes
Pumpkin Buttermilk Protein Pancakes
Servings: servings (3-4 pancakes per serving)
Ingredients
Dry Ingredients
- 1 1/4 cup all purpose flour, (194 g)
- 1 1/2 scoops Cellucor Whipped Vanilla Whey Protein, (48 g)
- 1 scoop Dymatize Elite Vanilla Casein Protein Powder, (33 g)
- 2 tsp baking powder
- 1 tsp cinnamon
- 1 tsp baking soda
- 1/2 tsp pumpkin pie spice
- 1/8 tsp salt
Wet Ingredients
- 1 1/4 cup 1% lowfat buttermilk – be sure to shake it well!, (10 fl oz)
- 1 cup pumpkin puree, (240 grams)
- 3 fl oz liquid egg whites, (or about 3 egg whites)
- 1/4 cup brown sugar, (48 grams)
- 2 large eggs
- 2 tbsp unsalted butter, melted, (1 oz)
- 1 tsp maple extract
Instructions
- Add dry ingredients to a large bowl and mix until evenly combined. Set aside.
- To a smaller bowl, add brown sugar and hot melted butter. Mix until well incorporated, then add pumpkin puree, maple extract, and buttermilk. Whisk until combined, then add eggs and egg whites and whisk until yolks are evenly incorporated.
- Add wet mixture into the dry mixture and whisk until just combined (I found that a large whisk works much better here than a fork, spoon, or spatula). It's okay if the mixture has lumps, so long as you can't see spots of powdery flour. Don't overmix it! This should be thicker than your average pancake batter. Allow the batter to rest for about 5 minutes while the griddle heats.
- Pre-heat a griddle or griddle pan to medium-high heat (7 out of 10). You want it to be nice and hot before the first batch of pancakes goes down, then you'll turn it down slightly to medium heat (about a 5 or 6 out of 10).
- Spray pre-heated griddle with non-stick cooking spray if needed (I didn't need it since my griddle was non-stick anyway). Using a 1/4 cup dry measuring cup, drop batter onto hot griddle to form 3-4" round pancakes. Once the pancake is bubbling on top and golden brown on the bottom, about 2-3 minutes, flip to cook on the other side. If you're planning to freeze the pancakes, set the cooked ones aside in a single layer on a cooling rack.
- Once you've cooked the first batch of pancakes, turn the heat to medium (about 5 or 6 out of 10) and continue process until all batter is used up.
Tips & Tricks
- Cooking: These pancakes take a little longer to cook through than your average pancake batter. Be patient, and don’t turn the heat on your griddle up to high or they’ll burn before cooking through!
- Reheating from frozen: For best results, toast on medium-low until heated through (this may take more than one toast cycle). You can also microwave them for 30 seconds to 1 minute.
- Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 285kcal (14%), Carbohydrates: 41g (14%), Protein: 21g (42%), Fat: 4g (6%), Cholesterol: 81mg (27%), Sodium: 542mg (24%), Potassium: 156mg (4%), Fiber: 2g (8%), Sugar: 15g (17%)
Crispy Rosemary Potatoes
Crispy Rosemary Potatoes
Servings: servings (1 cup per serving)
Ingredients
- 3 lb baby Yukon Gold potatoes, quartered
- 6 cloves garlic, minced, (24 grams)
- 2 tbsp unsalted butter
- 1 1/2 tbsp olive oil, (1 fl oz)
- 1 tbsp kosher salt
- 1/2 tbsp fresh rosemary, chopped
- 1 tsp Flavor God Garlic Lover's Seasoning
Instructions
- Add potatoes to a large, microwave safe bowl. Cover with a plate or hard (microwave-safe) plastic cover to trap the steam in the bowl. Microwave for 10 minutes, stirring about halfway through.
- Pat the potatoes as dry as possible, then add kosher salt to bowl. Vigorously stir the potatoes and kosher salt to rough up the edges and help develop the starch on the outside of the potatoes. This should take 2-4 minutes of stirring.
- Pre-heat oven to 425° (or 400° if you have a convection oven).
- Add olive oil to a small sauce pan and heat over medium-high heat until shimmery. Add garlic and chopped rosemary. Saute for 2-3 minutes until softed and garlic is golden brown. Add butter to melt, then remove from heat and strain the garlic and rosemary from the liquid, reserving it for later.
- Toss potatoes with the infused olive oil mixture until coated evenly. Season with Flavor God Garlic Lover's seasoning, then spread into an even layer on a large baking sheet.
- Roast the potatoes for 20 minutes, then toss them with a spatula and roast for another 20 minutes. Add reserved garlic and rosemary mixture, tossing the potatoes to coat evenly. Roast for a final 20 minutes.
- Top with fresh chopped parsley and flakey sea salt before serving, if desired.
Tips & Tricks
- Reheating: For best texture, reheat the potatoes in an air fryer, toaster oven, or skillet.
- Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 1cup, Calories: 245kcal (12%), Carbohydrates: 35g (12%), Protein: 5g (10%), Fat: 7g (11%), Cholesterol: 10mg (3%), Sodium: 575mg (25%), Potassium: 13mg, Fiber: 5g (21%), Sugar: 2g (2%)
Juicy Air Fryer Chicken
Juicy Air Fryer (or Grilled) Chicken
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 2 cups water
- 3 tbsp Homemade Brine Mix
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/4 tsp chili powder
- salt and pepper to taste
- water
Instructions
- 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.
- Pre-heat the air fryer to 400°F.
- Air fry the chicken at 400°F for 11-12 minutes, or until chicken reaches 160° in the thickest part of the chicken, flipping the chicken halfway through. Set aside to rest for about 3-5 mintes before slicing.
Tips & Tricks
Grill instructions: Follow the same instructions above through Step 3. Pre-heat grill to 400°. Grill chicken 6 minutes on first side, then flip and grill 4-5 minutes on other side until chicken reaches 160° in the thickest part of the breast. Allow chicken to rest for 3-5 minutes before slicing.
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 120kcal (6%), Protein: 25g (50%), Fat: 2g (3%), Cholesterol: 80mg (27%), Sodium: 153mg (7%)
Corn & Zucchini Salad
Grilled Corn & Zucchini Salad
Servings: servings
Ingredients
- 4 ears corn on the cob, (360 grams corn kernels)
- 2 medium zucchini, ends trimmed and halved lengthwise, (300 grams)
- 1 tbsp unsalted butter, (0.5 oz)
- 1 tsp olive oil, (4.5 grams)
- 1 tsp Flavor God Garlic Lover's Seasoning
- 1/2 tsp salt
Instructions
- Rub ears of corn and zucchini with olive oil, then season with Flavor God Garlic Lover's Seasoning. Grill over medium-high heat (about 400°) for 8-10 minutes, turning the corn frequently and flipping the zucchini to cook both sides.
- Remove corn from the cob and slice zucchini into bite size pieces. Add to a bowl with butter and salt, stirring to melt the butter. Add more salt/seasoning to taste.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 1.25cups, Calories: 118kcal (6%), Carbohydrates: 16g (5%), Protein: 4g (8%), Fat: 5g (8%), Cholesterol: 8mg (3%), Sodium: 341mg (15%), Potassium: 197mg (6%), Fiber: 3g (13%), Sugar: 8g (9%)
Ground Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 1/2 cup Frontera New Mexico Taco Skillet Sauce, (120 grams)
- 8 cups romaine lettuce, chopped, (260 grams)
- 1 cup cherry tomatoes, halved, (120 grams)
- 1 cup low sodium black beans, drained and rinsed, (260 grams)
- 1 cup frozen corn kernels, thawed, (120 grams)
- 1 tsp olive oil
Recommended Toppings (Not Included in Nutrition Info)
- salsa (I like avocado salsa)
- guacamole
- tortilla strips (find them in the salad toppings aisle)
- plain Greek yogurt or sour cream
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in 4 serving dishes.
- Heat a large skillet over medium-high heat, then add about 1 tsp of olive oil. Add ground turkey and break apart with a wooden spatula until nearly cooked through, then add skillet sauce and finish cooking.
- Serve over veggies, then add desired toppings before serving.
Tips & Tricks
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 256kcal (13%), Carbohydrates: 23g (8%), Protein: 31g (62%), Fat: 3g (5%), Cholesterol: 55mg (18%), Sodium: 342mg (15%), Potassium: 487mg (14%), Fiber: 4g (17%), Sugar: 6g (7%)
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