Happy Monday, meal preppers! I hope everyone had a good weekend. Not much to say about this week’s meal prep other than that it’s a quick, simple one to keep you moving. All of these recipes are regulars in my meal prep rotation.
Sorry to be so short, but I’ve got school work calling my name…enjoy!
The Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Pesto Salmon with Asparagus and Sweet Potatoes
- Dinner: Chicken with Olive Garden Salad
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Chili with Kale
- Dinner: Pesto Salmon with Asparagus and Sweet Potatoes
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken with Olive Garden Salad
- Dinner: Pesto Salmon with Asparagus and Sweet Potatoes
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Chili with Kale
- Dinner: Pesto Salmon with Asparagus and Sweet Potatoes
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Chili with Kale
- Dinner: Chicken with Olive Garden Salad
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Chili with Kale
- Dinner: Chicken with Olive Garden Salad
The Snack Ideas:
- Carrots or celery and hummus
- Cinnamon brown rice cakes with peanut butter
- Berries
- Flavored tuna packets with plantain chips
- 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%)
Turkey Chili with Kale
Servings: servings (approx. 2 cups per serving)
Ingredients
- 2 lb 99% extra lean ground turkey
- 1 15 oz can can low sodium kidney beans, 15 oz, rinsed and drained
- 1 15 oz can can low sodium pinto beans, 15 oz, rinsed and drained
- 1 28 oz can salt free diced tomatoes with juice
- 2 15 oz cans salt free tomato sauce
- 1 10 oz can Rotel original tomatoes with green chilies
- 1 cup green chile tomatillo salsa, (HEB brand)
- 1 6 oz can tomato paste
- 3 cups chopped kale, stems removed
- 1 medium white onion, chopped
- 1 jalapeno pepper, diced, seeds removed
- 2 yellow bell peppers, chopped
- 4 garlic cloves, minced
- 1 packet of Mrs. Dash chili seasoning mix
- 1 tbsp olive oil
- salt and pepper to taste
Instructions
- In a large pot, heat olive oil over medium-high heat. Add onion and garlic and saute until fragrant, about 3 minutes.
- Add turkey and cook, breaking apart until almost cooked through, about 5 minutes.
- Add all other ingredients except kale and mix well.
- Bring to a boil, then reduce heat to low.
- Add kale and simmer for about 45 minutes, then serve.
Nutrition Information
Calories: 290kcal (15%), Carbohydrates: 37g (12%), Protein: 30g (60%), Fat: 3g (5%), Cholesterol: 56mg (19%), Sodium: 479mg (21%), Potassium: 1024mg (29%), Fiber: 10g (42%), Sugar: 10g (11%)
Grilled Chicken with Olive Garden Salad
Servings: servings
Ingredients
- 1 lb raw chicken breast, thinly sliced
- 6 cups romaine lettuce, sliced
- 1/2 cup red onion, sliced
- 1/2 cup black olives, drained
- 1/2 cup Olive Garden croutons
- 1/4 cup shredded Parmesan cheese
- 1/4 cup Light Olive Garden Italian salad dressing
- 2 Roma tomatoes, chopped
- 9 Pepperoncini peppers, sliced
- 1 tsp olive oil
Instructions
- Heat a pan over medium-high heat. Add olive oil until hot, then add chicken breast and cook 3-5 minutes per side or until cooked through. Set aside.
- Layer salad ingredients in serving dishes, setting aside croutons, cheese, and dressing until ready to serve. Top with cooked, sliced chicken.
Nutrition Information
Calories: 262kcal (13%), Carbohydrates: 15g (5%), Protein: 31g (62%), Fat: 8g (12%), Cholesterol: 72mg (24%), Sodium: 560mg (24%), Potassium: 491mg (14%), Fiber: 3g (13%), Sugar: 2g (2%)
Pesto Salmon with Sweet Potatoes and Asparagus
Servings: servings
Ingredients
- 20 oz sockeye salmon, without skin
- 1 bunch asparagus, trimmed, (approx. 30 spears)
- 2 medium sweet potatoes, cubed, (400 grams)
- 5 tbsp reduced fat Buitoni pesto
- 1 tsp olive oil
- 1 tsp Flavor God Garlic Lover’s Seasoning
- Salt and pepper to taste
Instructions
- Pre-heat oven to 400 degrees. Line a large baking sheet with foil.
- Toss sweet potatoes in olive oil.
- Arrange salmon, asparagus and sweet potatoes on baking sheet. Use a second sheet for asparagus if needed. Sprinkle with Flavor God seasoning and salt and pepper.
- Bake at 400 degrees for 12 minutes or until salmon flakes easily with a fork. Serve with pesto.
Nutrition Information
Calories: 310kcal (16%), Carbohydrates: 23g (8%), Protein: 29g (58%), Fat: 12g (18%), Cholesterol: 63mg (21%), Sodium: 308mg (13%), Potassium: 464mg (13%), Fiber: 5g (21%), Sugar: 8g (9%)
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