Hey guys, here’s a quick meal prep to make the most of the end of summer! Berries, cherries, and grilling abound 🙂 Not much to say today, I’ve got to get back to writing research papers…
Meal Plan:
Day 1
- Breakfast: PB&J Oatmeal Bake with egg white omelet
- Lunch: Grilled Teriyaki Chicken with Veggies and Brown Rice
- Dinner: Cherry Berry Summer Chicken Salad
Day 2
- Breakfast: PB&J Oatmeal Bake with egg white omelet
- Lunch: Turkey Burger with Sweet Potatoes and Zucchini
- Dinner: Grilled Teriyaki Chicken with Veggies and Brown Rice
Day 3
- Breakfast: PB&J Oatmeal Bake with egg white omelet
- Lunch: Cherry Berry Summer Chicken Salad
- Dinner: Turkey Burger with Sweet Potatoes and Zucchini
Day 4
- Breakfast: PB&J Oatmeal Bake with egg white omelet
- Lunch: Grilled Teriyaki Chicken with Veggies and Brown Rice
- Dinner: Cherry Berry Summer Chicken Salad
Day 5
- Breakfast: PB&J Oatmeal Bake with egg white omelet
- Lunch: Turkey Burger with Sweet Potatoes and Zucchini
- Dinner: Grilled Teriyaki Chicken with Veggies and Brown Rice
Day 6
- Breakfast: PB&J Oatmeal Bake with egg white omelet
- Lunch: Cherry Berry Summer Chicken Salad
- Dinner: Turkey Burger with Sweet Potatoes and Zucchini
Snacks I’m digging this week:
- Baby carrots and Greek yogurt spinach dip
- Cinnamon brown rice cakes with peanut butter
- Apple slices with 1/2 cup Greek yogurt, 2 tbsp PB2 and cinnamon
- Strawberries
- Protein shakes
- Hard boiled egg whites
Containers you see in this prep:
PB&J Baked Oatmeal
Servings: servings
Ingredients
- 3 cups rolled oats, (288 grams)
- 3 scoops PEScience Select Vegan Vanilla Indulgence Protein Powder, (90 grams)
- 3 tbsp PB2 powdered peanut butter, (20 grams)
- 1 tsp baking powder
- 1/2 tsp cinnamon
- 1 1/2 cups strawberries, chopped, (225 grams)
- 1 1/2 cups unsweetened applesauce, (366 grams)
- 1 cup unsweetened vanilla almond milk, (8 fl oz)
- 1/3 cup Skippy Natural Creamy Peanut Butter, melted, (85 grams)
- 1/3 cup maple syrup, (2.67 fl oz)
- 3 large egg whites
- 1/2 tbsp vanilla extract
Optional Strawberry Drizzle (Not included in nutrition info)
- 3/4 cup strawberries, chopped, (112 grams)
- 2 tbsp maple syrup, (1 fl oz)
Instructions
- Make strawberry drizzle if desired. Add strawberries and maple syrup to a small pan and bring to a boil over medium heat, then lower heat to a simmer for 10-15 minutes. Allow to cool slightly, then puree in a food processor or blender. Set aside to cool.
- Pre-heat oven to 350°. Grease a 9×13" baking dish with coconut oil and set aside.
- Combine all dry ingredients, then add wet ingredients and mix until just combined. Pour into prepared casserole dish and spread evenly.
- Top with additional sliced strawberries and/or some of the optional strawberry drizzle if desired.
- Bake at 350° for 40-45 minutes or until a toothpick inserted into the center comes out clean.
- Cut into 8 pieces and drizzle with remaining strawberry drizzle and additional melted peanut butter if desired.
Tips & Tricks
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Nutrition Information
Serving: 180g, Calories: 321kcal (16%), Carbohydrates: 44g (15%), Protein: 17g (34%), Fat: 8g (12%), Sodium: 299mg (13%), Potassium: 301mg (9%), Fiber: 6g (25%), Sugar: 14g (16%)
Cherry Berry Summer Chicken Salad
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 8 cups baby spinach
- 1 cup cherry halves, pitted
- 1 cup blueberries
- 6 tbsp goat cheese crumbles
- 6 tbsp Trader Joe's Balsamic Vinaigrette
- 1/2 cup red onion, sliced
- 1/4 cup Fresh Gourmet Honey Roasted Pecan Pieces
Instructions
- If desired, marinate chicken in an additional 1/4 cup of balsamic vinaigrette for 1 hour. Grill approx. 5 minutes per side, or until cooked through. Allow to rest at least 5 minutes, then slice.
- Layer spinach, chicken, cherries, blueberries and red onion. Top with goat cheese, pecan pieces and balsamic vinaigrette before serving.
Nutrition Information
Calories: 337kcal (17%), Carbohydrates: 21g (7%), Protein: 29g (58%), Fat: 15g (23%), Cholesterol: 94mg (31%), Sodium: 239mg (10%), Potassium: 155mg (4%), Fiber: 3g (13%), Sugar: 14g (16%)
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 Burger with Sweet Potatoes and Zucchini
Servings: 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%)
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