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Peanut Butter and Fitness

Healthy eating with a dollop of indulgence.

Meal Prep – Week of September 21st, 2020

Meal Prep, Weekly Meal Plans

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Happy Monday, meal preppers! This week’s meal plan is full of fun, (mostly) newer recipes. I just posted the Spaghetti Squash Chow Mein recipe last week and it is da bomb. You gotta try it out – and it’s perfect for prepping!

Here’s what’s on this week’s menu:

The Meal Plan

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

The Snack Ideas

  • Popcorn
  • Apples with peanut butter
  • Deli turkey (nitrate and nitrite free)
  • Blueberries and strawberries
  • Protein shakes
  • Hard boiled egg whites

The Containers

The Recipes

4.35 from 29 votes
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Mixed Berry Oatmeal Muffins

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 7 jumbo muffins
Calories per serving 209 kcal

Ingredients

  • 2 cups rolled oats (192 grams)
  • 2 scoops ON Gold Standard Plant Based Protein Powder (72 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

  1. Pre-heat oven to 350 degrees.  Arrange 7 jumbo silicone baking cups on a baking sheet.

  2. Mix all dry ingredients, then add wet ingredients and mix until combined.  Divide evenly into 7 baking cups.

  3. Bake for 35 minutes or until tops of muffins begin to brown slightly.  Allow to cool slightly before removing from silicone cups and serving.

Recipe Notes

  • 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 Facts
Mixed Berry Oatmeal Muffins
Amount Per Serving
Calories 209 Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 116mg5%
Potassium 125mg4%
Carbohydrates 32g11%
Fiber 5g21%
Sugar 12g13%
Protein 12g24%
* Percent Daily Values are based on a 2000 calorie diet.
4.25 from 4 votes
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Egg White Slices

Cook Time 10 minutes
Total Time 10 minutes
Servings 6 servings
Calories per serving 48 kcal

Ingredients

  • 3 cups egg whites

Instructions

  1. Pour egg whites into a cold, medium-sized, shallow pan and cover with a lid.

  2. 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.

  3. Remove from pan and slice into 6 pieces.

Recipe Notes

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

Nutrition Facts
Egg White Slices
Amount Per Serving
Calories 48
% Daily Value*
Sodium 181mg8%
Carbohydrates 1g0%
Protein 11g22%
* Percent Daily Values are based on a 2000 calorie diet.
4.34 from 3 votes
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Spaghetti Squash Chow Mein

Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes
Servings 5 servings
Calories per serving 277 kcal

Ingredients

  • 1.25 lb boneless skinless chicken breasts, sliced into very thin strips
  • 1 large spaghetti squash (750 grams flesh)
  • 2 tsp olive oil divided
  • 1 medium red bell pepper, sliced (170 grams)
  • 8 oz shredded cabbage (227 grams)
  • 6 oz snow peas, trimmed (170 grams)
  • 2/3 cup matchstick carrots (100 grams)
  • 1/3 cup green onions (20 grams)
  • 1 medium shallot, diced (45 grams)
  • 1 tbsp ginger, grated
  • 1/2 tsp Flavor God Garlic Lover's Seasoning

Sauce

  • 1/3 cup no salt added chicken broth
  • 1/4 cup oyster sauce
  • 2 tbsp low sodium soy sauce
  • 1 tbsp sesame oil
  • 1/2 tbsp light brown sugar
  • 1 tbsp corn starch

Instructions

  1. Whisk sauce ingredients and set aside.

  2. Pre-heat oven to 400 degrees.  Cut spaghetti squash in half and scoop out seeds.  Rub cut sides with 1 tsp olive oil and season with Flavor God seasoning.  Bake for 35-40 minutes until flesh flakes away easily with a fork.

  3. Heat remaining olive oil in a large pan over medium high heat. Sauté shallot and ginger until fragrant, then add chicken. Sauté until cooked through. Remove from pan and set aside.

  4. Add bell pepper, snow peas, carrots, and green onions to pan and saute. After about 1 minute, add 1 tbsp of water and cover the pan. Continue sautéing covered for 2-3 more minutes until veggies are tender crisp. Add cabbage to the pan, cover, and sauté for 1 more minute.

  5. Return chicken to the pan, then add noodles and sauce. Mix to combine and coat noodles evenly. After about 2 minutes, remove from heat and divide evenly into 5 serving dishes.

Recipe Notes

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

Nutrition Facts
Spaghetti Squash Chow Mein
Amount Per Serving
Calories 277 Calories from Fat 63
% Daily Value*
Fat 7g11%
Cholesterol 80mg27%
Sodium 807mg35%
Potassium 487mg14%
Carbohydrates 27g9%
Fiber 6g25%
Sugar 14g16%
Protein 29g58%
* Percent Daily Values are based on a 2000 calorie diet.
4.34 from 3 votes
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Air Fryer Bacon Turkey Burger

Prep Time 10 minutes
Cook Time 12 minutes
Total Time 42 minutes
Servings 4 servings
Calories per serving 156 kcal

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

  1. Add all ingredients to a bowl and mix with hands until just combined. Form 4 equal size burger patties and set aside.

  2. Set air fryer to 360 degrees for 15 minutes and allow to pre-heat.

  3. 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.

  4. Serve on a lettuce wrap or bun with pickled red onions and guacamole.

Nutrition Facts
Air Fryer Bacon Turkey Burger
Amount Per Serving
Calories 156 Calories from Fat 36
% Daily Value*
Fat 4g6%
Cholesterol 63mg21%
Sodium 195mg8%
Potassium 22mg1%
Carbohydrates 1g0%
Protein 29g58%
* Percent Daily Values are based on a 2000 calorie diet.
3.5 from 2 votes
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Greek Chicken Salad

Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 4 servings
Calories per serving 284 kcal

Ingredients

  • 1 lb raw chicken breast
  • 8 cups romaine lettuce chopped
  • 1 cup cherry tomatoes, halved (170 grams)
  • 1 cup cucumber, chopped (150 grams)
  • 1/2 cup red onion, sliced
  • 1/4 cup kalamata olives, halved (50 grams)
  • Optional toppings: hummus and fat free feta cheese

Marinade

Dressing

  • 2 tbsp olive oil
  • 2 tbsp white wine vinegar
  • 1 lemon, juiced
  • 1 tbsp Dijon mustard
  • 1/2 tsp each: oregano, parsley, Oh My Spice! Garlic Lover’s Seasoning

Instructions

  1. Whisk together marinade and pour over chicken in a resealable container or plastic bag.  Marinate overnight or at least 1 hour.

  2. Whisk together dressing ingredients and set aside.

  3. Grill chicken until cooked through, about 5 minutes per side depending on thickness.  Allow to rest 5 minutes before slicing.

  4. Divide all other salad ingredients into 4 servings, top with chicken, dressing, plus hummus and feta, if desired.

Nutrition Facts
Greek Chicken Salad
Amount Per Serving
Calories 284 Calories from Fat 126
% Daily Value*
Fat 14g22%
Cholesterol 66mg22%
Sodium 409mg18%
Potassium 716mg20%
Carbohydrates 11g4%
Fiber 3g13%
Sugar 4g4%
Protein 28g56%
* Percent Daily Values are based on a 2000 calorie diet.

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