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Recipes Meal Prep

Mid-Week Meal Prep – April 12th, 2017

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Author:

Erin

Published:

April 12, 2017

Updated:

April 12, 2017

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

IMG_1831Happy hump day everyone!  I just got back from Hawaii late last night so of course I had to do a quick and easy meal prep today to get me through the rest of the week.  And maybe to help me detox from my mini-vacay.  I enjoyed allllllll the food and drinks while I was away, and didn’t feel one bit bad about it 😉

  • Citrus Soy Glazed Grilled Chicken with Steamed Broccoli and Wild Rice
  • Turkey Burger with Sweet Potatoes and Zucchini

Now that I’m back, I’m feeling a bit fluffy so I know it’s time to get back on track for the sake of my sanity and overall just to help me feel healthier.  That’s the big thing that gets me about meal prep…I just feel better when I do it.  I know that I don’t have to scramble to find dinner each night and I know I won’t eat a bunch of crap for lunch at work.

Anywho, here are a couple really easy but still delicious recipes for a mid-week prep:

IMG_1813

4.50 from 2 votes

Citrus Soy Glazed Grilled Chicken with Steamed Broccoli and Wild Rice

Prep: 15 minutes mins
Cook: 10 minutes mins
Total: 25 minutes mins
Servings: 4 servings
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Servings: 4 servings

Ingredients

  • 1 lb thin sliced chicken breast
  • 4 cups broccoli florets
  • 1/2 cup O Organics dry wild rice mix
  • 3 tbsp low sodium soy sauce
  • 3 tbsp lime or orange juice, (plus more for steaming, if desired)
  • 2 tbsp honey
  • 1 tsp Flavor God Garlic Lover’s Seasoning

Instructions

  • Add soy sauce, citrus juice, honey and half of the Flavor God to a small pan.  Bring to a boil over medium heat, then lower heat and simmer for 10-15 minutes or until reduced by about 1/2.  Cool to thicken.
  • Spritz chicken with olive oil or coconut oil, sprinkle with remaining seasoning and grill for about 5 minutes per side or until cooked through.  Allow to rest for 5 minutes before slicing.
  • Add broccoli to a microwave safe bowl.  Add a couple tablespoons of orange juice if desired and toss.  Top bowl with damp paper towel and microwave for 3 minutes or until bright green and tender.
  • Divide rice, broccoli and chicken into 4 serving dishes and top with citrus soy glaze before serving.

Nutrition Information

Calories: 277kcal (14%), Carbohydrates: 32g (11%), Protein: 29g (58%), Fat: 4g (6%), Cholesterol: 72mg (24%), Sodium: 524mg (23%), Potassium: 307mg (9%), Fiber: 3g (13%), Sugar: 10g (11%)

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!

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IMG_1820

 

5 from 2 votes

Turkey Burger with Sweet Potatoes and Zucchini

Prep: 15 minutes mins
Cook: 15 minutes mins
Total: 30 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb extra lean ground turkey (99%)
  • 1 egg
  • 1/2 cup onion, chopped
  • 1/4 cup Italian breadcrumbs
  • 1 tsp Flavor God Garlic Lover’s Seasoning
  • 3 small zucchini, halved, (about 475 grams)
  • 2 small sweet potatoes, cubed, (about 400 grams)

Instructions

  • Pre-heat oven to 400 degrees. Toss sweet potatoes with 1 tsp olive oil if desired, then season with 1/2 tsp Flavor God seasoning.  Arrange in single layer on a baking sheet and bake 15 minutes.
  • Mix ground turkey, egg, onion, breadcrumbs and remaining Flavor God seasoning.  Form 4 patties and grill about 5 minutes per side or until cooked through.
  • Add zucchini halves to the grill at the same time as the turkey burgers.  Flip once during grilling.
  • Slice zucchini before serving along with sweet potatoes and turkey burgers.  Serve with no sugar added ketchup if desired.

Nutrition Information

Calories: 302kcal (15%), Carbohydrates: 32g (11%), Protein: 34g (68%), Fat: 3g (5%), Cholesterol: 123mg (41%), Sodium: 357mg (16%), Potassium: 849mg (24%), Fiber: 4g (17%), Sugar: 7g (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

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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.

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4.50 from 2 votes (2 ratings without comment)

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4 responses

  1. Sophia
    April 13, 2017

    5 stars
    Yum! I find these so helpful in giving me inspiration for my own meal prep, the citrus and soy glazed chicken sounds to die for! xx

    Sophia xx http://sophiawhitham.co.uk

    Reply
    1. Erin
      April 13, 2017

      Thanks Sophia!

      Reply
  2. Jillian
    April 17, 2017

    I agree the chicken looks delicious! I just bought and downloaded your two ebooks! I can’t wait to read them. What do you typically eat for snacks? Or do you not eat snacks? Thank you!!

    Reply
    1. Erin
      April 18, 2017

      Thanks Jillian! I hope you love them 🙂 I eat a TON of snacks…on any given day, probably about 40-50% of my calories come from snacks. I don’t always post them because I either didn’t plan them ahead or they change every day. Right now I’m on a kick of: carrots and hummus, fresh fruit (usually an apple a day), Greek yogurt, PEANUT BUTTER (of course), a protein shake or smoothie, hard boiled eggs, and a mug cake for dessert

      Reply

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.

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