Meal Prep Monday, here we come. This week you’ll see some familiar faces in my meal prep, as well as a newcomer – the GF/DF Penne a la Vodka I posted last week. I just started my fourth semester of grad school and it’s going to be another beast…so my meal preps will probably continue to be on the boring side (read: fast and easy) for a while longer. And on that note, I think it’s time for me to go read something! Enjoy this week’s menu 😉
The Meal Plan
Day 1
- Breakfast: PB&J Overnight Oats
- Lunch: GF/DF Penne a la Vodka
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: PB&J Overnight Oats
- Lunch: BBQ Chicken with Veggies and Hummus
- Dinner: GF/DF Penne a la Vodka
Day 3
- Breakfast: PB&J Overnight Oats
- Lunch: Turkey Taco Salad
- Dinner: BBQ Chicken with Veggies and Hummus
Day 4
- Breakfast: PB&J Overnight Oats
- Lunch: GF/DF Penne a la Vodka
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: PB&J Overnight Oats
- Lunch: BBQ Chicken with Veggies and Hummus
- Dinner: GF/DF Penne a la Vodka
Day 6
- Breakfast: PB&J Overnight Oats
- Lunch: Turkey Taco Salad
- Dinner: BBQ Chicken with Veggies and Hummus
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%)
Gluten Free and Dairy Free Penne a la Vodka
Servings: servings
Ingredients
- 1 lb raw chicken breast, thinly sliced
- 8 oz bag Tru Roots Ancient Grains Pasta
- 2 cups baby spinach
- 15 oz can no salt added diced tomatoes
- 1 cup coconut milk
- 8 oz can no salt added tomato sauce
- 1/4 cup vodka
- 1/2 cup onion, chopped
- 2 cloves garlic, minced
- 3 tbsp basil, chopped
- 2 tbsp no salt added tomato paste
- 1 tbsp nutritional yeast
- 1 tsp olive oil
- 1 tsp Oh My Spice Italian Seasoning
- 1/4 tsp red pepper flakes
Instructions
- Season chicken breast with salt and pepper. Heat a cast-iron skillet over medium-high heat. Add oil and once hot, add chicken breast. Cook 3-5 minutes per side (depending on thickness) or until cooked through. Set aside.
- Add onion and garlic to skillet and sauté until fragrant. Add diced tomatoes, tomato sauce, coconut milk, vodka, tomato paste, Italian seasoning, and red pepper flakes. Lower heat and simmer uncovered for 20 minutes.
- Remove sauce from heat and add nutritional yeast, spinach, and about two thirds of the chopped basil to the sauce. Stir until spinach is softened into the sauce. Set aside.
- Cook gluten-free pasta until al dente if serving immediately or very al dente if using in meal prep (I removed mine from boiling water at just under 5 minutes). Run under cold water to stop cooking, then toss with pasta sauce and divide evenly into 4 servings. Top with sliced chicken.
Nutrition Information
Calories: 373kcal (19%), Carbohydrates: 43g (14%), Protein: 26g (52%), Fat: 9g (14%), Cholesterol: 53mg (18%), Sodium: 91mg (4%), Potassium: 487mg (14%), Fiber: 4g (17%), Sugar: 6g (7%)
Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb Jennie-O extra lean ground turkey, 99%
- 1/2 cup Frontera New Mexico Taco Skillet Sauce
- 2 hearts romaine lettuce, chopped
- 1 cup cherry tomatoes, halved
- 1 cup black beans
- 1 cup corn kernels
- 1/2 cup Casa Sanchez Taqueria Style Avocado Salsa
- 1/4 cup Fage 0% plain Greek yogurt
- 1/2 cup tortilla strips
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in a meal prep container.
- Heat a large skillet over medium-high heat, then add about 1 tsp of olive oil. Add ground turkey and break apart with a wooden spatula until nearly cooked through, then add skillet sauce and finish cooking.
- Serve over veggies, then add Greek yogurt, avocado salsa and tortilla strips on top.
Nutrition Information
Calories: 322kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 56mg (19%), Sodium: 613mg (27%), Fiber: 6g (25%), Sugar: 8g (9%)
BBQ Pulled Chicken with Veggies and Hummus
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 1/2 cup Stubbs Sticky Sweet BBQ Sauce
- 4 cups broccoli
- 48 baby carrots, (~500 grams)
- 1/2 cup Sabra original hummus
Instructions
- Add about 1/3 of the BBQ sauce to the bottom of a slow cooker. Add chicken breast and pour remaining sauce on top of chicken. Cook on low for 7 1/2 hours or until chicken pulls apart easily with a fork.
- Divide chicken, carrots, broccoli, and hummus evenly into 4 containers.
Nutrition Information
Calories: 314kcal (16%), Carbohydrates: 32g (11%), Protein: 31g (62%), Fat: 7g (11%), Cholesterol: 66mg (22%), Sodium: 531mg (23%), Potassium: 873mg (25%), Fiber: 8g (33%), Sugar: 17g (19%)
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