Hey there meal preppers, we made it to yet another Monday! Here’s a new weekly meal plan to keep you fueled for the week. Enjoy!
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Spicy Garlic Shrimp and Broccoli over Cauliflower Rice
- Dinner: Blackberry Arugula Chicken Salad
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Birdseye Italian Protein Blend
- Dinner: Spicy Garlic Shrimp and Broccoli over Cauliflower Rice
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Dinner: Spicy Garlic Shrimp and Broccoli over Cauliflower Rice
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Birdseye Italian Protein Blend
- Dinner: Spicy Garlic Shrimp and Broccoli over Cauliflower Rice
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Dinner: Air Fryer Chicken with Birdseye Italian Protein Blend
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white omelet
- Dinner: Air Fryer Chicken with Birdseye Italian Protein Blend
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
Mixed Berry Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops PEScience Select Vegan Plant Based Protein Powder, Vanilla Indulgence, (60 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
- Pre-heat oven to 350 degrees. Arrange 7 jumbo silicone baking cups on a baking sheet.
- Mix all dry ingredients, then add wet ingredients and mix until combined. Divide evenly into 7 baking cups.
- Bake for 35 minutes or until tops of muffins begin to brown slightly. Allow to cool slightly before removing from silicone cups and serving.
Tips & Tricks
- 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 Information
Calories: 209kcal (10%), Carbohydrates: 32g (11%), Protein: 12g (24%), Fat: 4g (6%), Sodium: 116mg (5%), Potassium: 125mg (4%), Fiber: 5g (21%), Sugar: 12g (13%)
Egg White Slices
Servings: servings
Ingredients
- 3 cups egg whites
Instructions
- Pour egg whites into a cold, medium-sized, shallow pan and cover with a lid.
- 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.
- Remove from pan and slice into 6 pieces.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 48kcal (2%), Carbohydrates: 1g, Protein: 11g (22%), Sodium: 181mg (8%)
Blackberry Arugula Chicken Salad
Servings: servings
Ingredients
Juicy Air Fryer Chicken
- 1 lb chicken breast, raw
- 1/4 cup homemade brine mix
- 1 tsp olive oil, (4.5 grams)
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/4 tsp chili powder
- salt and pepper to taste
- water
Salad
- 8 cups arugula, (160 grams)
- 2 cups blackberries, (290 grams)
- 1 large green apple, sliced, (212 grams)
- 1/2 cup pistachios, (56 grams)
Sweet Dijon Dressing
- 3 tbsp dijon mustard (I used 2 tbsp regular + 1 tbsp coarse ground), (1 1/2 fl oz)
- 2 tbsp olive oil, (1 fl oz)
- 2 tbsp apple cider vinegar, (1 fl oz)
- 2 tbsp honey, (1 fl oz)
- 1 tbsp apricot preserves, (20 grams)
- 1 tsp garlic powder
Instructions
Juicy Air Fryer Chicken
- Bring 2 cups water to a boil. Add brine mix and stir until dissolved. Pour over ice in a flat bottomed resealable container. Add chicken, then add additional water until chicken is submerged. Brine for at least 5 hours or up to 12 hours.
- Remove chicken from brine and rinse with cold water. Pat dry on a paper towel, then pound down the thicker end of the chicken breast until they are even thickness across.
- Rub the chicken with 1 tsp olive oil until evenly coated. Season with salt, pepper, chili powder, and Oh My Spice! seasoning.
- Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through (sometimes I up the temp to 390 degrees after flipping the chicken for crispier edges). Set aside to cool for about 5 mintes before slicing thinly.
Salad
- Whisk dressing ingredients and set aside.
- Divide arugula between 4 serving dishes. Top with blackberries, pistachios, apple, sliced chicken, and dressing.
Tips & Tricks
The sodium content displayed in the nutrition info here is estimated, since it will vary depending on how long you brine the chicken.
Nutrition Information
Calories: 342kcal (17%), Carbohydrates: 32g (11%), Protein: 32g (64%), Fat: 10g (15%), Sodium: 648mg (28%), Potassium: 473mg (14%), Fiber: 7g (29%), Sugar: 22g (24%)
Spicy Garlic Shrimp with Broccoli and Cauliflower Rice
Servings: servings
Ingredients
- 1 lb shrimp, peeled, deveined, and tail-off
- 5 cups broccoli florets, (xx grams)
- 3 cups cauliflower rice, (340 grams)
- 1 tsp olive oil, (0.17 oz)
- 3 cloves garlic, minced
- 1/4 cup green onion, chopped
- 1 tsp Flavor God Garlic Lover’s Seasoning
Sauce
- 3 tbsp low sodium soy sauce, (1.5 oz)
- 2 tsp sesame oil, (0.35 oz)
- 1 tbsp sriracha, (0.5 oz)
- 1 tbsp honey, (0.5 oz)
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes
Instructions
- Cook cauliflower rice according to package directions. Set aside.
- Add broccoli to a large, microwave safe bowl. Cover bowl with a damp paper towel. Microwave for 2-3 minutes or until broccoli is bright green and tender-crisp. Set aside.
- In a small bowl, whisk together all sauce ingredients. Set aside.
- Heat olive oil over medium-high heat in a large skillet. Add garlic and saute until fragrant. Add shrimp, season with Flavor God seasoning, and cook for about 1 minute or until partly opaque. Drain any liquid from the skillet.
- Add sauce and bring to a boil. Continue boiling until liquid is reduced and shrimp are cooked through. Remove from heat and add green onion.
- Serve shrimp over cauliflower rice and broccoli.
Juicy Air Fryer Chicken with Birds Eye Italian Protein Blend
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 1/4 cup homemade brine mix
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/4 tsp chili powder
- salt and pepper to taste
- water
- 2 11.5 oz bags Birds Eye Italian Protein Blend
Instructions
- Bring 2 cups water to a boil. Add brine mix and stir until dissolved. Pour over ice in a flat bottomed resealable container. Add chicken, then add additional water until chicken is submerged. Brine for at least 5 hours or up to 12 hours.
- Remove chicken from brine and rinse with cold water. Pat dry on a paper towel, then pound down the thicker end of the chicken breast until they are even thickness across.
- Rub the chicken with 1 tsp olive oil until evenly coated. Season with salt, pepper, chili powder, and Oh My Spice! seasoning.
- Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through (sometimes I up the temp to 390 degrees after flipping the chicken for crispier edges). Set aside to cool for about 5 mintes before slicing.
- Cook Birds Eye Italian Protein Blend according to package directions. Serve with sliced chicken.
Nutrition Information
Calories: 320kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 6g (9%), Cholesterol: 83mg (28%), Sodium: 445mg (19%), Fiber: 9g (38%), Sugar: 2g (2%)
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