Monday again, you say? I’d rather not. But since I have to, at least I’ve got a bunch of healthy food already cooked and ready to go for the week. Ahhh, the joys of meal prep 🙂 A couple of the recipes in this week’s meal plan should look pretty familiar…I published the Thai Slow Cooker Chicken recipe during the first week of January and the Turkey and Sausage Meatball recipe yesterday. I already want to make another batch of the Thai chicken!
BTW, can you guys believe this week will be February already?! January is like the Monday of all the months, but it has somehow still managed to fly by.
The Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Slow Cooker Thai Chicken
- Dinner: Turkey and Sausage Meatballs with Spaghetti Squash
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken with Mixed Vegetables and Hummus
- Dinner: Slow Cooker Thai Chicken
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey and Sausage Meatballs with Spaghetti Squash
- Dinner: Chicken with Mixed Vegetables and Hummus
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Slow Cooker Thai Chicken
- Dinner: Turkey and Sausage Meatballs with Spaghetti Squash
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken with Mixed Vegetables and Hummus
- Dinner: Slow Cooker Thai Chicken
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey and Sausage Meatballs with Spaghetti Squash
- Dinner: Chicken with Mixed Vegetables and Hummus
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Cinnamon brown rice cakes with peanut butter
- Apple slices with 1/2 cup Greek yogurt, 2 tbsp PB2 and cinnamon
- 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%)
Thai Slow Cooker Chicken
Servings: servings
Ingredients
- 1 1/2 lbs chicken breast
- 6 cups butternut squash, cubed
- 1 medium zucchini, chopped
- 1 cup sweet peppers, sliced into rings
- 1/2 cup onion, chopped
- 13.5 oz can light coconut milk
- 1 cup brown jasmine rice, cooked according to package directions
- 2 limes juiced
- 3 tbsp red curry paste
- 2 cloves garlic, minced
- 2 tbsp Thai basil, chopped
- 1 1/2 tbsp coconut sugar
- 1 tbsp ginger paste
- 1 tsp fish sauce
Instructions
- Add onion and chicken to the bottom of a slow cooker. Top with butternut squash.
- Mix coconut milk, lime juice, red curry paste, garlic, coconut sugar, ginger paste, and fish sauce. Pour over top of butternut squash.
- Set slow cooker on low for 6 1/2 hours.
- Once slow cooker is done, remove chicken and pour butternut squash and sauce into a large blender or food processor, leaving a top vent open to release steam. Blend just until smooth, then return to slow cooker.
- Shred chicken with two forks and return to slow cooker. Add zucchini, sweet peppers, and Thai basil and return to low heat for 30 minutes.
- Serve butternut squash and chicken mixture with rice.
Nutrition Information
Calories: 355kcal (18%), Carbohydrates: 47g (16%), Protein: 31g (62%), Fat: 6g (9%), Cholesterol: 66mg (22%), Sodium: 354mg (15%), Potassium: 804mg (23%), Fiber: 6g (25%), Sugar: 9g (10%)
Turkey Sausage Meatballs with Spaghetti Squash
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 1/2 lb Johnsonville ground mild Italian sausage
- 1 large spaghetti squash, (4-5 lbs, about 6 cups cooked)
- 28 oz can crushed tomatoes
- 10 oz tomato paste, no salt added
- 3 egg whites
- 1 tsp olive oil
- 1 cup sweet pepper rings
- 1/2 cup mirepoix mix, (or just onion)
- 1/3 cup Italian breadcrumbs
- 3 tbsp fresh basil, chopped
- 3 cloves garlic, minced
- 1 tsp Flavor God Garlic Lover’s Seasoning
Instructions
- Pre-heat oven to 375 degrees.
- Cut spaghetti squash in half lengthwise, scoop out the seeds, and rub cut sides with olive oil if desired. Season with Flavor God garlic lover’s seasoning if desired. Place on a baking sheet, cut side up, and bake for 40-45 minutes or until flesh can be easily scraped apart with a fork.
- Add turkey, sausage, egg whites, and breadcrumbs to a large bowl and mix with your hands to combine. Form mixture into approx. 1 1/2″ meatballs and set aside.
- Heat an oven-safe skillet over medium-high heat. Add olive oil and sauce mirepoix, garlic, and sweet pepper rings until fragrant and tender.
- Add crushed tomatoes, tomato paste, Flavor God seasoning, and basil, then mix. Remove from heat and drop meatballs into the sauce.
- Bake meatballs for 20-25 minutes or until cooked through. Serve on top of spaghetti squash.
Nutrition Information
Calories: 353kcal (18%), Carbohydrates: 29g (10%), Protein: 34g (68%), Fat: 11g (17%), Cholesterol: 68mg (23%), Sodium: 782mg (34%), Potassium: 277mg (8%), Fiber: 5g (21%), Sugar: 13g (14%)
Chicken with Broccoli, Cauliflower, Baby Carrots and Hummus
Servings: servings
Ingredients
- 1 lb raw chicken breast, thinly sliced
- 10 oz bag HEB Organics Vegetable Medley, (or 4 cups of a mixture of broccoli, cauliflower, and carrots)
- 1/2 cup Sabra Original Hummus
- 1 tsp olive oil
- 1 tsp Flavor God Garlic Lover’s Seasoning
- Salt and pepper to taste
Instructions
- Season chicken with salt, pepper, and Flavor God seasoning.
- Heat large pan over medium-high heat and add oil. Once hot, add chicken breast and sear on both sides for 3-5 minutes or until cooked through. Set aside.
- Divide veggies and hummus evenly into 4 servings. Slice chicken and divide it into 4 servings.
Nutrition Information
Calories: 227kcal (11%), Carbohydrates: 8g (3%), Protein: 30g (60%), Fat: 7g (11%), Cholesterol: 66mg (22%), Sodium: 279mg (12%), Potassium: 289mg (8%), Fiber: 4g (17%), Sugar: 2g (2%)
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