weekly meal prep as a mom counting macros
Here’s all the recipes for what I prepped to keep me fueled throughout the week! Happy prepping!
Links:
Bentgo Microsteel Meal Prep Containers (code britt20 for 20% off!
Our place pan + baking sheet
Amazon Meal Prep Essentials
Greek Tuna Salad
Serves 3; macros: 40g p / 5g c / 2g f
Ingredients:
4 servings Safe Catch Tuna (I like their packets or their albacore cans!)
1/2 cup grape tomatoes, chopped
1/4 cup blended cottage cheese
1 tbsp nonfat greek yogurt
2 tbsp reduced fat feta cheese
1/4 of a large red onion, chopped
2 mini cucumbers, chopped
1 tsp baby dill, chopped
1/4 tsp salt, pepper, and garlic powder
dash of red wine vinegar
Directions:
Combine everything and enjoy! Tastes great with chips to dip or on toasted bread. Keeps well in the fridge too!
Chocolate Chip PBJ Oat Bites
Makes 25; Macros: 6g p / 14g c / 2g f ; 93 cals
Ingredients:
3 cups rolled oats
1 cup rice krispies
2 scoops vanilla protein powder ( I like @cleansimpleeats )
1 cup @pb2foods
4-5 tbsp water (to mix with the pbfit)
1 tbsp honey
1/4 cup strawberry preserves/jam/puree
54g mini chocolate chips
Flake salt to top
Directions:
In a measuring cup, measure out 1 cup of PB2 peanut butter powder, and then mix in tbsps water slowly until you get a peanut butter texture.
In a bowl, mix your oats, rice krispies, protein powder, honey, strawberry jam or puree and pb2 mixture. Mix very thoroughly (it will be dense!) and once it’s all mixed, fold in the chocolate chips. Using a cookie scoop, scoop and roll into balls and place on a lined baking sheet, and add a sprinkle of flake salt. Put in the freezer for 15-20 minutes to harden and enjoy! Store in an air-tight container in the fridge.
You can also make these as squares or bars! Just line a 8×8 or similar size baking dish with parchment paper, press into the pan. Cut into squares when ready to eat!
Egg White and Pepper Bites
Starbucks copy cat! Love these for a quick protein fix in the mornings.
Ingredients:
1 c egg whites
6 large eggs
1/4 cup shredded reduced fat cheese
3/4 c low-fat cottage cheese
¼ tsp onion powder
¼ tsp garlic powder
¼ tsp kosher salt Diamond Crystal brand
¼ tsp black pepper
1 cup chopped bell pepper
warm water for water bath
Directions:
Preheat Oven & Prepare Water Bath
Preheat your oven to 325°F (160°C).
Fill a roasting pan or large baking dish with about 1 inch of warm water. You’ll place your muffin tin in this dish for a gentle, even bake.
Blend or Whisk the Egg Mixture
In a blender, combine the egg whites, eggs, low-fat cottage cheese, shredded cheese, onion powder, garlic powder, salt, and black pepper. Blend until smooth.
Fill the Muffin Tin
Lightly coat a 12-cup muffin tin with cooking spray. Add some bell peppers to each slot.
Divide the egg mixture evenly among the cups, filling each about three-quarters full.
Bake in a Water Bath
Carefully place the muffin tin into the roasting pan filled with warm water.
Bake for 30-35 minutes, or until the egg bites are just set in the center. Avoid overbaking to keep them soft and creamy.
Cool & Enjoy
Remove the tin from the water bath and let the bites cool for a couple of minutes before gently removing them.
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in the microwave for about 20–30 seconds. Or you can air fry for 8 min at 375!
Hibachi Chicken and Veggies
Serves 4; Macros: 29 g p / 41g c / 12g f
Ingredients:
16oz chicken tenderloin
1 medium zucchini, chopped
1 medium yellow squash, chopped
1/2 onion, chopped
1 cup mushrooms, chopped
2 cups white ready rice (uncle Ben’s is my fave)
4 tbsp low sodiom soy sauce
salt, pepper, & garlic powder to taste
4 tbsp G Hughes Yum Yum Sauce
Green onions for garnish
Directions:
Dice chicken, zucchini, mushroom, squash & onion. I like to use my chopper for all the veggies!!
Toss in a bowl, then spray lightly with avocado oil cooking spray. Add 2 tbsp low sodiom soy sauce, salt, pepper, and garlic powder to taste. I usually add some of my fried rice seasoning too. Toss so it’s evenly coated then airfry on 380 for 20-25 minutes, or until chicken is cooked through. Keep an eye on it, as all air fryers cook differently!
Add to a bowl with 1/2 cup rice for each, then top with the Yum Yum sauce and green onions. Enjoy!!
