Whoa, whoa, whoa…how is it Monday again? I hope you guys are ready to tackle this week because I’m most certainly not. Except for the food part. I’ve got that covered, but the rest is a crapshoot though. This week’s prep isn’t the most colorful one I’ve ever made, so I made sure to supplement with lots of fruit and veggies. Here’s what we’ve got for the week:
The Meal Plan
Day 1
- Breakfast: PB&J Overnight Oats with egg white slices
- Lunch: White Chicken Chili
- Dinner: Roasted Butternut Squash and Kale Salad
Day 2
- Breakfast: PB&J Overnight Oats with egg white slices
- Lunch: Taco Ground Turkey with Sweet Potatoes and Green Beans
- Dinner: White Chicken Chili
Day 3
- Breakfast: PB&J Overnight Oats with egg white slices
- Lunch: Roasted Butternut Squash and Kale Salad
- Dinner: Taco Ground Turkey with Sweet Potatoes and Green Beans
Day 4
- Breakfast: PB&J Overnight Oats with egg white slices
- Lunch: White Chicken Chili
- Dinner: Roasted Butternut Squash and Kale Salad
Day 5
- Breakfast: PB&J Overnight Oats with egg white slices
- Lunch: Taco Ground Turkey with Sweet Potatoes and Green Beans
- Dinner: White Chicken Chili
Day 6
- Breakfast: PB&J Overnight Oats with egg white slices
- Lunch: Roasted Butternut Squash and Kale Salad
- Dinner: Taco Ground Turkey with Sweet Potatoes and Green Beans
The Snack Ideas
- Veggies with hummus
- Hard boiled egg whites
- Protein shakes
- Tuna packets with plantain chips
- Strawberries and blueberries
- Grass-fed beef jerky sticks
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%)
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
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Nutrition Information
Calories: 48kcal (2%), Carbohydrates: 1g, Protein: 11g (22%), Sodium: 181mg (8%)
White Chicken Chili
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 1 15 oz can low sodium great northern beans, drained, (or 2/3 cup dry beans)
- 1 1/2 cups low sodium free range chicken broth
- 1 cup coconut milk
- 1 7 oz can chopped mild green chilis
- 1 cup chopped onion
- 2 garlic cloves, minced
- 1 1/2 tbsp arrowroot flour
- 1 tsp cumin
- 1 tsp Mexican oregano
- 1/4 tsp cayenne pepper
- salt and pepper to taste
Optional toppings
- avocado slices
- plain Greek yogurt
- tortilla strips
- cilantro
- sliced radishes
- fresh squeezed lime juice
Instructions
- Add chicken to the bottom of a slow cooker. Season with salt, pepper, cumin, oregano, and cayenne pepper. Top with onion, garlic, and chilis. If using dry beans, add them in this step.
- Add chicken broth, avoiding pouring directly on top of the chicken. Cook on low for 7-8 hours or until chicken pulls apart easily with a fork.
- Remove chicken and shred with two forks. Set aside.
- In a small bowl, whisk coconut milk and arrowroot flour. Whisk into soup broth, then add chicken and beans (if using canned variety) into slow cooker and mix.
- Re-cover and cook an additional 30 minutes on high.
- Serve with desired toppings.
Nutrition Information
Calories: 344kcal (17%), Carbohydrates: 30g (10%), Protein: 34g (68%), Fat: 10g (15%), Cholesterol: 66mg (22%), Sodium: 353mg (15%), Potassium: 581mg (17%), Fiber: 7g (29%), Sugar: 3g (3%)
Roasted Butternut Squash and Kale Salad with Candied Pecans
Servings: servings
Ingredients
- 1 lb raw chicken breast, thinly sliced
- 8 cups chopped kale
- 2 cups butternut squash, cubed
- 1/3 cup 50% less sugar dried cranberries
- 1 tsp Flavor God Garlic Lover’s Seasoning
- Salt and pepper to taste
- Optional: 1/3 cup reduced fat feta cheese
Candied Pecans
- 1/3 cup pecan halves
- 1 egg white
- 2 tbsp light brown sugar
Honey Mustard Vinaigrette
- 3 tbsp Dijon mustard
- 3 tbsp apple cider vinegar
- 1 1/2 tbsp olive oil
- 1 tbsp honey
- 1 tsp garlic powder
Instructions
- Preheat oven to 300 degrees. Line a baking sheet with SILPAT.
- Add brown sugar to a plastic bag and set aside. Whisk egg white until frothy, then mix with pecan halves. Add to plastic bag and toss to coat evenly. Arrange in single layer on lined baking sheet and bake for 40 minutes, flipping halfway.
- Whisk together all vinaigrette ingredients, then set aside in refrigerator.
- Gently massage kale with a small amount of olive oil if desired. Set aside.
- Once candied pecans are done, increase heat in oven to 400 degrees. Add butternut squash to a baking sheet and bake for 20 minutes.
- Season chicken with salt, pepper, and Flavor God seasoning on both sides.
- Heat a large skillet over medium high heat. Add coconut or olive oil if desired. Add chicken and sear for 3-5 minutes per side or until cooked through.
- Divide all ingredients evenly into 4 serving bowls.
Nutrition Information
Calories: 364kcal (18%), Carbohydrates: 35g (12%), Protein: 30g (60%), Fat: 14g (22%), Cholesterol: 66mg (22%), Sodium: 363mg (16%), Potassium: 752mg (21%), Fiber: 7g (29%), Sugar: 18g (20%)
Taco Ground Turkey with Sautéed Green Beans and Sweet Potatoes
Servings: servings
Ingredients
- 1 lb extra lean ground turkey (99%)
- 2 medium sweet potatoes, chopped, (400 grams)
- 4 cups French green beans, (500 grams)
- 1/2 cup red onion, sliced, (70 grams)
- 1 packet low sodium taco seasoning, divided
- 1 tbsp olive oil, divided
Instructions
- Pre-heat oven to 400 degrees. Toss chopped sweet potatoes with 1 tsp olive oil and 1 tsp taco seasoning. Bake for 20 minutes.
- Heat 1 tsp olive oil in a large pan over medium-high heat. Add onion slices and sauté for about 3 minutes. Add green beans and 1 tsp taco seasoning and toss, then cover. Continue to toss green beans occasionally until they are tender-crisp. Set aside.
- Add remaining olive oil to pan over medium-high heat. Add ground turkey and remaining taco seasoning and cook, breaking apart turkey and mixing in taco seasoning until cooked through. Add a couple tablespoons of water if needed.
- Divide sweet potatoes, green beans, and turkey evenly into 4 servings.
Nutrition Information
Calories: 312kcal (16%), Carbohydrates: 36g (12%), Protein: 30g (60%), Fat: 5g (8%), Cholesterol: 55mg (18%), Sodium: 523mg (23%), Potassium: 626mg (18%), Fiber: 7g (29%), Sugar: 9g (10%)
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