Meal Prep (from last week!)

Hey everybody! Since I’ve been really terrible at posting lately, I need to play catch up on recipes and meal prep…so here’s my meal prep from last week.  I decided to up my carbs and total calories recently, so you’ll see some more complex carbs in my prep here.  So far so good – I feel like I have more energy in the gym.  Now if only I can get my muscles to grow 🙂

Now just top it off with some ketchup! The salt free kind of course…

Servings: 5 • Calories per serving: 234 • Fat: 6 g • Protein: 30 g • Carbs: 16 g • Fiber: 1 g • Sugar: 5 g • Sodium: 315 mg • Cholesterol: 97 mg

Ingredients:

• 20 oz extra lean (99%) ground turkey
• 4 cups baby spinach
• 1/2 medium yellow bell pepper, chopped
• 1/2 white onion, chopped
• 4 cloves garlic, minced
• 1/2 cup Italian bread crumbs
• 1 egg
• 1 tbsp worcestershire sauce
• 1/4 cup no salt added ketchup, divided
• 1/2 tsp chili powder
• 1/2 tsp Flavor God Everything seasoning
• 1/2 tsp oregano
• 1/4 tsp thyme

• Pre-heat oven to 375 degrees.
• Heat 1 tsp olive oil over medium high heat.  Add garlic, onion and bell pepper and sauce until fragrant.  Add baby spinach, mixing with veggies until wilted.  Drain before adding to large bowl.
• Mix with all remaining ingredients except for 3 tbsp of ketchup in a large bowl.
• Spray a bread pan with non-stick cooking spray.  Add turkey mixture and push down into pan evenly.  Top with remaining ketchup.
• Bake at 375 degrees for approx. 1 hr or until a thermometer inserted into the middle reaches a minimum of 165 degrees.
• Serve with: 1/2 small sweet potato (brush with olive oil and seasonings, bake at 400 degrees for 45-50 mins) and 1/2 cup steamed green peas.
• Total macros: Calories : 373 • Fat: 6 g • Protein: 36 g • Carbs: 44 g • Fiber: 8 g • Sugar: 13 g • Sodium: 559 mg • Cholesterol: 97 mg

Servings: 5 • Calories per serving: 206 • Fat: 4 g • Protein: 31 g • Carbs: 20 g • Fiber: 10 g • Sugar: 2 g • Sodium: 441 mg • Cholesterol: 14 mg

• Two 12 oz cans chunk light tuna, drained
• 5 Flat Out Light wraps
• 6 oz plain non-fat Greek yogurt
• 1/2 cup chopped onion
• 1/2 cup chopped celery
• 2 cups baby spinach
• Salt and pepper to taste
• Optional: 1/4 of a medium avocado (adds 80 cals, 7 g fat, 1 g protein, 4 g carbs, 3 g fiber, <1 g sugar, 3 mg sodium, 0 mg cholesterol)
• Directions: Combine tuna, Greek yogurt, onion, celery, salt and pepper.  Serve on top of wraps with spinach and avocado.  I served mine with 1/2 cup of grapes.