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 🙂
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
Servings: servings
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.
Nutrition Information
Calories: 284kcal (14%), Carbohydrates: 36g (12%), Protein: 23g (46%), Fat: 7g (11%), Sodium: 282mg (12%), Potassium: 261mg (7%), Fiber: 10g (42%), Sugar: 5g (6%)
BBQ Pulled Chicken with Sweet Potatoes and Broccoli
Servings: servings
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.
Nutrition Information
Calories: 302kcal (15%), Carbohydrates: 42g (14%), Protein: 30g (60%), Fat: 2g (3%), Cholesterol: 66mg (22%), Sodium: 427mg (19%), Potassium: 916mg (26%), Fiber: 5g (21%), Sugar: 19g (21%)
Turkey Sausage Bolognese over Spaghetti Squash
Servings: servings
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 sauté 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.
Nutrition Information
Calories: 259kcal (13%), Carbohydrates: 18g (6%), Protein: 26g (52%), Fat: 9g (14%), Cholesterol: 57mg (19%), Sodium: 305mg (13%), Potassium: 689mg (20%), Fiber: 5g (21%), Sugar: 9g (10%)
Salsa Pulled Chicken Burrito Bowl
Servings: servings
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.
Nutrition Information
Calories: 358kcal (18%), Carbohydrates: 49g (16%), Protein: 36g (72%), Fat: 3g (5%), Cholesterol: 66mg (22%), Sodium: 568mg (25%), Potassium: 660mg (19%), Fiber: 9g (38%), Sugar: 7g (8%)
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