I hope you all survived the first week of the new year! I’m back to school and feeling like I never left, it’s like Christmas break never even happened :/ Except that little extra jiggle I’ve got going on lol! That’s okay though, I enjoyed myself over the holidays and now I’m happy to be back to eating healthy and hitting the gym.
For this week’s meal plan, I’ve got a couple of the usual suspects (breakfast and turkey taco salad), but I also brought back a couple of “oldies but goodies.” I used to make the Spicy Garlic Shrimp recipe ALL the time and now I remember why! So good. I used to stock my freezer with frozen shrimp to make sure I could have this whenever I wanted it.
You’ll see that I finally managed to add barcodes below every recipe in this meal prep. If you’re a macro-counter (or log your food as part of a diet), all you have to do is use the little barcode scanner in the My Fitness Pal app and hold it up to the screen to log the nutrition info. I hope at least some of you find it helpful – I know it will help me to log something I haven’t made in a while rather than trying to sort through 40+ pages of recipes on MFP! Happy Monday, ya’ll.
The Meal Plan
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Spicy Garlic Shrimp with Broccoli and Rice
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Creamy Mushroom Chicken with Butternut Squash Mash
- Dinner: Spicy Garlic Shrimp with Broccoli and Rice
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Creamy Mushroom Chicken with Butternut Squash Mash
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Spicy Garlic Shrimp with Broccoli and Rice
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Creamy Mushroom Chicken with Butternut Squash Mash
- Dinner: Spicy Garlic Shrimp with Broccoli and Rice
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Creamy Mushroom Chicken with Butternut Squash Mash
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
Blueberry Almond Baked Protein Oatmeal 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).
Recipe Notes
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.
Scan this barcode to log a Blueberry Almond Oatmeal Muffin into My Fitness Pal!
Egg White Slices
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.
Recipe Notes
Click here or scan the barcode below to log this food in My Fitness Pal.
Scan this barcode to log an Egg White Slice into My Fitness Pal!
Spicy Garlic Shrimp with Broccoli and Rice
Ingredients
- 1 lb raw shrimp peeled and deveined
- 4 cups broccoli
- 5/8 cup Della 4 Grain Rice Blend dry
- 3 cloves garlic minced
- 1 tsp olive oil
- 1 tsp Flavor God Garlic Lover's Seasoning
- 1/4 cup chopped green onion
Sauce Ingredients:
- 3 tbsp low sodium soy sauce
- 2 tsp sesame oil
- 1 tbsp sriracha sauce
- 1 tbsp honey
- 1/4 tsp black pepper
- Optional: 1/4 tsp red pepper flakes
Instructions
- Cook rice according to package directions. Set aside.
- Add broccoli to a large, microwave safe bowl. Top with seasoning and cover bowl with a damp paper towel. Microwave for 3-4 minutes or until broccoli is tender.
- In a small bowl, whisk together all sauce ingredients. Set aside.
- Heat olive oil over medium-high heat in a large skillet. Add garlic and saute until fragrant. Add shrimp and cook for about 1 minute or until partly opaque. Drain any liquid from the skillet.
- Add sauce and bring to a boil. Continue boiling until liquid is reduced and shrimp are cooked through. Remove from heat and add green onion.
- Serve shrimp over rice and broccoli.
Scan this barcode in MyFitnessPal to log the Spicy Garlic Shrimp recipe!
Paleo Friendly Creamy Mushroom Chicken with Butternut Squash Mash and Broccoli
Ingredients
- 1 lb raw chicken breast divided into 4 thinly sliced servings
- 4 cups broccoli florets
- 4 cups butternut squash cubed
- 8 oz cremini mushrooms sliced
- 1/2 medium onion chopped
- 1/2 cup dry white wine
- 1/2 cup full fat coconut milk
- 1/2 cup no salt added chicken cooking stock
- 1 tbsp arrowroot flour
- 2 tsp olive oil divided
- 1/2 tbsp ground mustard
- 1/4 tsp red pepper flakes
- Salt and pepper to taste
Instructions
Add cubed butternut squash to a pot of water and bring to a boil. Boil for 10-12 minutes or until squash is fork tender. Drain and mash squash. Set aside.
Season chicken with salt and pepper. Heat 1 tsp olive oil over medium-high heat in a large pan or skillet. Sear chicken on both sides until browned, about 2-3 minutes per side. Set chicken aside.
Add remaining olive oil to the pan or skillet. Add onion and garlic. Sauté until onions are softened and begin to brown on the edges, then add mushrooms and sauté until mushrooms are golden.
Add wine, chicken stock, ground mustard, red pepper flakes and all but 1/4 cup of the coconut milk. Scrape any browned bits of onion and garlic from the bottom of the pan.
Whisk arrowroot flour into coconut milk, then add to the pan and whisk until well incorporated. Bring the sauce to a boil, then lower heat to a simmer and return chicken to the pan. Cover chicken with sauce.
Simmer another 5-10 minutes until the sauce thickens and the chicken is cooked through.
Add broccoli to a microwave safe bowl and cover with a very damp paper towel. Microwave for 3-4 minutes until broccoli is bright green and tender crisp.
Serve chicken and sauce over butternut squash mash with broccoli.
Recipe Notes
To make this recipe fully paleo compliant, substitute the white wine with chicken stock and a squeeze of fresh lemon juice.
I skipped the broccoli on this recipe because I couldn’t handle so much broccoli in one week! Scan this barcode into My Fitness Pal to log Creamy Mushroom Chicken with Butternut Squash and Broccoli into My Fitness Pal!
Turkey Taco Salad
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.
Scan this barcode into My Fitness Pal to log Turkey Taco Salad into My Fitness Pal!
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Love the spicy garlic shrimp recipe!! I make something similar to this but I need to get some of the Flavor God Garlic Lover’s seasoning!!! Now I want to make this for next week!!
Thanks Abby! It’s one of my favorite meal prep recipes!
Wow, this is awesome! I needed some inspiration to spice things up again. Thanks for sharing! Love your format!