There’s a lot going on in the world today, especially the US – Florida and the Caribbean are reeling from Hurricane Irma, wildfires are raging on the west coast, Mexico is recovering from a major earthquake, Texas is recovering from Hurricane Harvey, and it’s the 16th anniversary of the 9/11 terrorist attacks. So I’m just going to put this meal prep right here for you and wish you the best of luck with your week!
This is a pretty quick prep once again, because my second semester of grad school is already underway and I think it’s going to be another rough one. Here’s what’s on the menu:
Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Beets and Butternut Squash
- Dinner: Taco Ground Turkey with Green Beans and Rice
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Pan Seared, Oven Roasted NY Strip Steak with Asparagus and Potatoes
- Dinner: Chicken Tenders with Beets and Butternut Squash
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Taco Ground Turkey with Green Beans and Rice
- Dinner: Pan Seared, Oven Roasted NY Strip Steak with Asparagus and Potatoes
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Beets and Butternut Squash
- Dinner: Taco Ground Turkey with Green Beans and Rice
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Pan Seared, Oven Roasted NY Strip Steak with Asparagus and Potatoes
- Dinner: Chicken Tenders with Beets and Butternut Squash
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Taco Ground Turkey with Green Beans and Rice
- Dinner: Pan Seared, Oven Roasted NY Strip Steak with Asparagus and Potatoes
Snacks I’m digging this week:
- Baby carrots and hummus
- Peaches
- Apple slices with 1/2 cup Greek yogurt, 2 tbsp PB2 and cinnamon
- Simply Protein protein bars
- Protein shakes
- Hard boiled egg whites
Containers you see here:
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%)
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%)
Taco Ground Turkey with Sautéed Green Beans and Rice
Servings: servings
Ingredients
- 2 lb extra lean ground turkey (99%)
- 8 cups green beans
- 1 cup Basmati brown rice
- 1 cup no salt added chicken broth
- 1/2 red onion, sliced
- 1 packet Simply Organic Spicy Taco Seasoning
- 1 1/2 tbsp olive oil
- Optional: 1 tbsp ghee
Instructions
- Cook rice according to package directions, but replace half of the water that is called for with chicken broth. Divide evenly into 8 containers.
- Heat a large skillet over medium-high heat. Add ghee if desired, then red onion slices to begin to caramelize onions. Add green beans and toss.
- Continue to sauté, covered, until green onions are tender crisp. Divide green beans evenly into 8 containers.
- In same skillet, heat olive oil, then add ground turkey and taco seasoning. Cook turkey, continuing to break apart with a wooden spoon. Once cooked, divide evenly into 8 containers.
Nutrition Information
Calories: 286kcal (14%), Carbohydrates: 28g (9%), Protein: 29g (58%), Fat: 5g (8%), Cholesterol: 49mg (16%), Sodium: 267mg (12%), Potassium: 317mg (9%), Fiber: 5g (21%), Sugar: 5g (6%)
Pan Seared, Oven Roasted NY Strip Steak with Asparagus and Potatoes
Servings: servings
Ingredients
- 1 lb NY strip steak
- 1 bunch asparagus, (approx. 24 spears)
- 2 bags Birds Eye Steamfresh Roasted Red Potato Blend
- Salt & pepper
- Olive oil for searing
Instructions
- Allow steaks to rest at room temperature for 30-60 minutes if possible. Season steaks with salt and pepper and any other seasonings you’d like.
- Pre-heat oven to 400 degrees.
- Heat a cast iron skillet (or other oven safe skillet) over medium-high heat. Add about 1/2 tbsp olive oil to the skillet. Sear both sides of the steaks for 2-3 minutes.
- Place skillet in pre-heated oven and bake for 10-15 minutes or until steak reaches an internal temperature of about 150 degrees for medium. Your steak may take more or less time depending on thickness of the cut.
- Remove steak from skillet and allow to rest for 5-10 minutes before slicing and dividing among 4 serving dishes.
- Add asparagus to a microwave safe dish and cover with a damp paper towel. Microwave for 2-3 minutes or until asparagus is tender-crisp, then blanch in ice-water to stop the cooking. Divide into 4 servings.
- Cook potatoes according to package directions and divide into 4 servings.
Nutrition Information
Calories: 355kcal (18%), Carbohydrates: 26g (9%), Protein: 37g (74%), Fat: 9g (14%), Cholesterol: 65mg (22%), Sodium: 118mg (5%), Potassium: 733mg (21%), Fiber: 6g (25%), Sugar: 6g (7%)
Pan Seared Chicken Tenders with Beets and Butternut Squash
Servings: servings
Ingredients
- 1 lb chicken tenderloins
- 2 10 oz bags Earthbound Farm organic butternut squash
- 1 9.5 oz bag Earthbound Farm rustic cut organic ruby red beets
- 1/2 tbsp olive oil
- 1 tsp Flavor God Garlic Lover’s Seasoning
Instructions
- Cook beets and butternut squash according to package directions. Divide evenly among 4 serving dishes.
- Heat olive oil in a large skillet over medium-high heat. Season chicken tenderloins with Flavor God seasoning.
- Add seasoned chicken tenderloins to hot skillet. Cook for about 3-5 minutes per side or until cooked through. Divide chicken evenly among 4 serving dishes.
Nutrition Information
Calories: 210kcal (11%), Carbohydrates: 23g (8%), Protein: 27g (54%), Fat: 3g (5%), Cholesterol: 55mg (18%), Sodium: 176mg (8%), Potassium: 616mg (18%), Fiber: 5g (21%), Sugar: 11g (12%)
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