It’s meal prep Monday again! Who’s going to be secretly watching the Olympics at work all week? I gotta say, the Olympics are a good way to come down from football season. It’s helping me ease back into some weird kind of normalcy. It’s also finals week for me right now so that’s a totally relative term. But for real, I’m excited to “study” while I watch more USA athletes get to the podium š
Here’s the menu for this week…easy and quick are the names of the game!
The Meal Plan:
Day 1
- Breakfast: Dairy Free PB&J Overnight Oats
- Lunch: Turkey and Sausage Bolognese over Spaghetti Squash
- Dinner: Salsa Pulled Chicken Burrito Bowl
Day 2
- Breakfast: Dairy Free PB&J Overnight Oats
- Lunch: BBQ Pulled Chicken with Broccoli and Sweet Potatoes
- Dinner: Turkey and Sausage Bolognese over Spaghetti Squash
Day 3
- Breakfast: Dairy Free PB&J Overnight Oats
- Lunch: Salsa Pulled Chicken Burrito Bowl
- Dinner: BBQ Pulled Chicken with Broccoli and Sweet Potatoes
Day 4
- Breakfast: Dairy Free PB&J Overnight Oats
- Lunch: Turkey and Sausage Bolognese over Spaghetti Squash
- Dinner: Salsa Pulled Chicken Burrito Bowl
Day 5
- Breakfast: Dairy Free PB&J Overnight Oats
- Lunch: BBQ Pulled Chicken with Broccoli and Sweet Potatoes
- Dinner: Turkey and Sausage Bolognese over Spaghetti Squash
Day 6
- Breakfast: Dairy Free PB&J Overnight Oats
- Lunch: Salsa Pulled Chicken Burrito Bowl
- Dinner: BBQ Pulled Chicken with Broccoli and Sweet Potatoes
The Snack Ideas:
- Broccoli or cauliflower and hummus
- Cinnamon brown rice cakes with peanut butter
- Strawberries and blueberries
- Plantain chips with flavored tuna packets
- Protein shakes
- Hard boiled egg whites
The Containers:
The Recipes:
Dairy Free PB&J Overnight Oats
Ingredients
- 2 cups unsweetened vanilla almond milk
- 1 1/3 cups rolled oats
- 3/4 cup PB2 powdered peanut butter (72 grams)
- 4 scoops Sports Research collagen peptides (44 grams)
- 2 cups frozen strawberries
- 4 tsp chia seeds
Instructions
Whisk almond milk, PB2, and collagen until smooth. Pour evenly into 4 containers.
Add 1/3 cup rolled oats to each of the 4 containers and mix until oats are submerged in liquid.
Place strawberries in a microwave safe bowl. Microwave for 1 minute at a time until strawberries can be mashed to a chunky consistency. Mix in chia seeds.
Divide strawberry mixture evenly into the 4 containers of oats. Refrigerate overnight before serving.
BBQ Pulled Chicken with Sweet Potatoes and Broccoli
Ingredients
- 1 lb raw chicken breast
- 2/3 cup Stubb's Sticky Sweet Barbecue Sauce
- 2 medium sweet potatoes, chopped (400 grams)
- 4 cups broccoli
- 1/2 tsp Oh My Spice! Italian Seasoning
Instructions
Pour about 1/3 of the BBQ sauce into the bottom of a slow cooker. Lay chicken breast on top and pour remaining sauce on top. Cook on low for 7-8 hours or until chicken shreds easily with a fork.
Remove chicken from slow cooker, shred with a fork, then return to slow cooker and toss with remaining sauce.
Pre-heat oven to 400 degrees.
If desired, toss sweet potatoes with olive oil and sprinkle with Italian Seasoning. Arrange in a single layer on a baking sheet. Bake for 20 minutes.
Add broccoli to a microwave safe bowl. Cover with a very damp paper towel and microwave for 3-4 minutes or until tender crisp.
Divide pulled chicken, sweet potatoes, and broccoli into 4 containers.
Turkey Sausage Bolognese over Spaghetti Squash
Ingredients
- 1 lb extra lean ground turkey (99%)
- 6 oz Johnsonville Mild Italian Ground Sausage
- 1 large spaghetti squash (4-5 lbs)
- 28 oz can no-salt added crushed tomatoes
- 13.5 oz can no-salt added tomato sauce
- 1/2 cup onion chopped
- 3 cloves garlic minced
- 1/2 tbsp olive oil divided
- 1 tsp Oh My Spice! Italian Seasoning
Instructions
Pre-heat oven to 375 degrees. Cut spaghetti squash in half length-wise and scoop out seeds. Rub cut sides of spaghetti squash with half of the olive oil and season with 1/2 tsp Italian seasoning.
Place spaghetti squash on a lined baking sheet with cut side up. Bake for 35-40 minutes or until the flesh of the squash flakes easily with a fork. Set aside to cool.
Heat large skillet over medium-high heat. Add olive oil. Once hot, add onions and garlic and sautƩ until fragrant. Add turkey and sausage.
Break apart turkey and sausage with a wooden spoon continuously. Once cooked most of the way through, add crushed tomatoes, tomato sauce, and remaining Italian seasoning.
Lower heat to a simmer and continue cooking bolognese sauce for about 20 minutes.
Serve bolognese sauce over spaghetti squash.
Salsa Pulled Chicken Burrito Bowl
Ingredients
- 1 lb raw chicken breast
- 4 cups romaine lettuce hearts chopped
- 2 cups pico de gallo
- 1 cup red salsa of choice
- 1 cup low sodium black beans rinsed and drained
- 1 cup corn kernels
- 2/3 cup brown jasmine rice cooked according to package directions
Instructions
Pour about 1/3 of the salsa into the bottom of a slow cooker. Add chicken breast, then pour remaining salsa on top of chicken. Cook on low for 7-8 hours or until chicken can easily be shred with a fork.
Remove chicken from slow cooker and shred with a fork.
Divide all ingredients evenly into 4 servings.
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Any recommendations on a substitution for the collagen peptides in the dairy free pb&j overnight oats? Thanks.
Hi Shana, you could use 1/2 a scoop of whey protein or just leave it out all together. I like to add it in for extra protein. Here’s the link to the original recipe: https://www.peanutbutterandfitness.com/peanut-butter-and-jelly-overnight-oats/
Looks great
I notice.fruits are limited
I’m new to.all of this macro.stuff
Hi Jennifer, I eat quite a bit more than what is pictured here. The main focus of these meal prep posts is the actual meal plan, but you should still supplement it with whatever else you need to hit your daily macro/micronutrient goals.