It’s that time again! Meal Prep Monday is in full effect and I actually included a picture of my breakfast in this prep. I usually don’t include it either because I procrastinate on breakfast making for some reason (and by the time I make it the lighting in my apartment sucks for photography) OR I’m in a hurry and don’t feel like pulling all of my breakfasts out of the fridge. Anywho, they’re out to play this week.
Enjoy!
Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffin with egg white omelet
- Lunch: Grilled Teriyaki Chicken with Veggies and Brown Rice
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffin with egg white omelet
- Lunch: Pesto Chicken with Sweet Potatoes and Asparagus
- Dinner: Grilled Teriyaki Chicken with Veggies and Brown Rice
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffin with egg white omelet
- Lunch: Turkey Taco Salad
- Dinner: Pesto Chicken with Sweet Potatoes and Asparagus
Day 4
- Breakfast: Peanut Butter and Jelly Overnight Oats
- Lunch: Grilled Teriyaki Chicken with Veggies and Brown Rice
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffin with egg white omelet
- Lunch: Pesto Chicken with Sweet Potatoes and Asparagus
- Dinner: Grilled Teriyaki Chicken with Veggies and Brown Rice
Day 6
- Breakfast: Peanut Butter and Jelly Overnight Oats
- Lunch: Turkey Taco Salad
- Dinner: Pesto Chicken with Sweet Potatoes and Asparagus
Snacks I’m digging this week:
- Baby carrots and hummus
- Cinnamon brown rice cakes with peanut butter
- Apple slices with 1/2 cup Greek yogurt, 2 tbsp PB2 and cinnamon
- Grapes
- Protein shakes
- Hard boiled egg whites
Containers you see in this prep:
Blueberry Almond Baked Protein Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats
- 2 scoops Cellucor Whipped Vanilla whey protein
- 1 cup applesauce
- 1/4 cup maple syrup
- 2 egg whites
- 1 tsp almond extract
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 1/2 cup unsweetened vanilla almond milk
- 1 1/2 tbsp almond butter
- 3 tbsp almond slivers
- 1 cup blueberries
Instructions
- Pre-heat oven to 350 degrees.
- Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.
- Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.
- Add remaining wet ingredients and stir until just combined, then fold in blueberries.
- Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet. Top with almond slivers.
- Bake at 350 degrees for 35 minutes or until the tops begin to get golden brown and do not collapse when touched (they will get firmer as they cool).
Tips & Tricks
Try scooping with a 4-oz disher and baking with these jumbo silicone baking cups for best results.
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 237kcal (12%), Carbohydrates: 35g (12%), Protein: 13g (26%), Fat: 5g (8%), Cholesterol: 10mg (3%), Sodium: 84mg (4%), Fiber: 5g (21%), Sugar: 13g (14%)
Grilled Teriyaki Chicken Bowls
Servings: servings
Ingredients
- 1 lb boneless, skinless chicken breasts
- 2/3 cup brown rice, dry
- 2 cups broccoli florets
- 1/2 bell pepper, chopped
- 2 small zucchini, chopped
- Optional toppings: sesame seed, green onion
Teriyaki Sauce
- 3 tbsp light brown sugar
- 3 tbsp hoisin sauce
- 1 1/2 tbsp low sodium soy sauce
- 1/2 tbsp sesame oil
- 2 cloves garlic, minced
- 1 tsp fresh grated ginger
Instructions
- Add all teriyaki sauce ingredients to small pot and bring to a boil over medium heat. Lower heat and simmer for 3-5 more minutes until thickened. Set aside to cool.
- Marinate chicken in 1/2 of the cooled teriyaki sauce for about 1 hr. Set aside 1-2 tbsp of remaining teriyaki for brushing on during grilling. The rest will be used to drizzle on top before serving.
- While chicken marinates, cook rice according to package directions.
- Prepare vegetables for grilling by layering two sheets of aluminum foil (approx. 12″ x 16″) on top of each other. Add vegetables in the middle of the foil and drizzle with sesame oil and soy sauce if desired. Fold up sides into a packet, leaving an opening at the top for steam to escape.
- Once chicken has marinated, grill for about 5 minutes per side, depending on thickness and grill heat. Brush with some of the reserved teriyaki sauce when you flip the chicken.
- As the chicken grills, add the foil packet of vegetables onto a low flame area of the grill. When the broccoli is bright green and tender crisp, remove the vegetables.
- Serve grilled chicken with vegetables, rice and remaining teriyaki.
Nutrition Information
Calories: 318kcal (16%), Carbohydrates: 39g (13%), Protein: 29g (58%), Fat: 6g (9%), Cholesterol: 72mg (24%), Sodium: 351mg (15%), Potassium: 375mg (11%), Fiber: 4g (17%), Sugar: 11g (12%)
Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb Jennie-O extra lean ground turkey, 99%
- 1/2 cup Frontera New Mexico Taco Skillet Sauce
- 2 hearts romaine lettuce, chopped
- 1 cup cherry tomatoes, halved
- 1 cup black beans
- 1 cup corn kernels
- 1/2 cup Casa Sanchez Taqueria Style Avocado Salsa
- 1/4 cup Fage 0% plain Greek yogurt
- 1/2 cup tortilla strips
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in a meal prep container.
- 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 Greek yogurt, avocado salsa and tortilla strips on top.
Nutrition Information
Calories: 322kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 56mg (19%), Sodium: 613mg (27%), Fiber: 6g (25%), Sugar: 8g (9%)
Pesto Chicken with Sweet Potatoes and Asparagus
Servings: servings
Ingredients
- 1 lb boneless, skinless chicken breast
- 2 medium sweet potatoes, halved, (about 400 grams total)
- 24 spears asparagus, trimmed
- 1/4 cup Three Bridges Basil Pesto
- 1 tsp Flavor God Garlic Lover’s Seasoning
- Optional: olive oil for spraying chicken and sweet potatoes
Instructions
- Prepare asparagus for grilling by wrapping into a foil packet with salt, pepper and olive oil if desired.
- Rub or spray sweet potato halves with olive oil before grilling, then season with Flavor God seasoning. Add to low flame area of the grill as it heats up.
- Spray grill or chicken with olive oil before adding to hot grill. Season with salt, pepper and Flavor God seasoning. Grill approx. 5 minutes per side or until cooked through, flipping only once.
- After adding chicken to the grill, place asparagus foil packet onto low flame area of the grill.
- Once sweet potatoes are tender, remove from grill. Remove asparagus once it turns bright green and is tender crisp.
- Serve chicken with asparagus and sweet potato. Top with 1 tbsp pesto.
Nutrition Information
Calories: 295kcal (15%), Carbohydrates: 26g (9%), Protein: 29g (58%), Fat: 9g (14%), Cholesterol: 68mg (23%), Sodium: 382mg (17%), Fiber: 5g (21%), Sugar: 7g (8%)
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