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 Oatmeal Bake
Ingredients
- 2 cups rolled oats
- 2 scoops Jay Robb vanilla whey protein
- 2 tbsp PB2 powdered peanut butter
- 1/2 tsp baking powder
- 1/4 tsp cinnamon
- 1 cup sliced strawberries
- 1 cup unsweetened applesauce
- 1/4 cup low sodium, low sugar peanut butter melted
- 1/4 cup unsweetened vanilla almond milk
- 3 tbsp pure maple syrup
- 2 egg whites
- 1 tsp vanilla extract
Optional Strawberry "Jelly" Drizzle
- 1/2 cup strawberries chopped
- 1/2 tbsp maple syrup
Instructions
Make strawberry jelly 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.
Pre-heat oven to 350 degrees. Grease a 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 strawberries and/or some of the optional strawberry jelly if desired.
Bake at 350 degrees for 30-35 minutes or until a toothpick inserted into the center comes out clean.
Cut into 6 pieces and drizzle with remaining strawberry jelly and additional melted peanut butter if desired.
Recipe Notes
I used a casserole dish like this to make mine.
Cherry Berry Summer Chicken Salad
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.
Grilled Teriyaki Chicken Bowls
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.
Turkey Burger with Sweet Potatoes and Zucchini
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.
Looks like you have a huge plan for the summer! I wanna give a try for pb&j oatmeal bake! What is the alternative to maple syrup?