Post number 3 of 3 today! Whew, it’s been a marathon. Luckily we are finally caught up and hopefully won’t have to deal with any more downtime in the future *fingers crossed*. This week’s meal plan is pretty easy but also pretty darn delicious! Here’s what’s on the menu:
The Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Pear Gorgonzola Salad
- Dinner: Korean Burrito Bowl
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Taco Turkey with Sautéed Green Beans and Sweet Potatoes
- Dinner: Pear Gorgonzola Salad
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Korean Burrito Bowl
- Dinner: Taco Turkey with Sautéed Green Beans and Sweet Potatoes
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Pear Gorgonzola Salad
- Dinner: Korean Burrito Bowl
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Taco Turkey with Sautéed Green Beans and Sweet Potatoes
- Dinner: Pear Gorgonzola Salad
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Korean Burrito Bowl
- Dinner: Taco Turkey with Sautéed Green Beans and Sweet Potatoes
The Snack Ideas:
- Broccoli or cauliflower and hummus
- Cinnamon brown rice cakes with peanut butter
- Apple slices with 1/2 cup Greek yogurt, 2 tbsp PB2 and cinnamon
- Greek yogurt with blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
The Containers:
The Recipes:
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%)
Instant Pot Korean Burrito Bowls
Servings: servings
Ingredients
Beef Ingredients
- 1 lb flank steak
- 1 Asian pear, peeled and roughly chopped
- 2 cloves garlic
- 2 tbsp fresh ginger, (about 1″ square knob)
- 2 tbsp low sodium soy sauce
- 2 tbsp light brown sugar
- 1 tbsp gochujang, (or sriracha sauce)
- 1 tbsp sesame oil
Bowl Ingredients
- 2/3 cup brown Jasmine rice, cooked according to package directions
- 4 cups shredded lettuce
- 1 cup kimchi
- 1/2 cup plain, non-fat Greek yogurt
- 1/2 tbsp gochujang, (or sriracha sauce)
- Cilantro, jalapeños, and sesame seeds for garnish
Instructions
- Add all beef ingredients except flank steak to a food processor and blend until smooth. Set aside.
- Set Instant Pot to saute/hot. Once hot, add some sesame oil and sear flank steak on all sides. Remove from heat, then add pear mixture to Instant pot. Layer seared flank steak on top of pear mixture and spoon pear mixture over top.
- Set Instant Pot to high/manual for 20 minutes followed by natural release. You can also use a slow cooker on low for 6-8 hours.
- Once cooked, remove flank steak and allow to rest on cutting board for 5 minutes. Slice against the grain.
- Meanwhile, whisk together Greek yogurt and gochujang. Set aside.
- Arrange bowls with rice, lettuce, and kimchi. Add sliced flank steak, gochujang “mayo,” cilantro, jalapeños, and sesame seeds before serving.
Nutrition Information
Calories: 400kcal (20%), Carbohydrates: 35g (12%), Protein: 40g (80%), Fat: 12g (18%), Cholesterol: 1mg, Sodium: 419mg (18%), Potassium: 455mg (13%), Fiber: 5g (21%), Sugar: 8g (9%)
Pear Gorgonzola Salad
Servings: servings
Ingredients
- 1 lb thin sliced raw chicken breast
- 8 cups arugula
- 1 large green pear, sliced (about 200 grams)
- 1/2 cup Gorgonzola cheese
- 1/3 cup lower sugar dried cranberries, (or pomegranate arils)
- 1/4 cup pecan halves or pieces
- 1/4 cup balsamic vinaigrette, for marinating chicken
Pomegranate Vinaigrette
- 1/3 cup pomegranate juice
- 2 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tbsp dijon mustard
- 1 tsp honey
- Squeeze of lemon juice
Instructions
- Marinate chicken in balsamic vinaigrette for at least one hour.
- Whisk together vinaigrette ingredients and set aside.
- Heat a large non-stick pan over medium-high heat. Add about 1/2 tbsp olive oil for pan frying if desired. Add chicken and cook on one side for 3-5 minutes. Flip and cook through. Remove chicken from pan and rest on a cutting board.
- Assemble arugula, pear, pecans, and cranberries in a serving bowl. Top with chicken, gorgonzola cheese, and vinaigrette before serving.
Tips & Tricks
I used pomegranate juice in my vinaigrette but you could use fresh squeezed orange juice.
Nutrition Information
Calories: 381kcal (19%), Carbohydrates: 26g (9%), Protein: 32g (64%), Fat: 18g (28%), Cholesterol: 78mg (26%), Sodium: 303mg (13%), Potassium: 574mg (16%), Fiber: 6g (25%), Sugar: 15g (17%)
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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