It’s mid-term week for me, so the name of the meal prep game this week was SPEED! I tapped into my reserve of frozen meal prepped food with the Skinny Monkey Oatmeal muffins and used lots of frozen veggies to make things easy. Enjoy!
Meal Plan:
Day 1
- Breakfast: Skinny Monkey Oatmeal Muffin with egg white slice
- Lunch: Grilled chicken tenders with wild rice and veggies
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Skinny Monkey Oatmeal Muffin with egg white slice
- Lunch: Grilled chicken with sweet potatoes and green bean/cauliflower mix
- Dinner: Grilled chicken tenders with wild rice and veggies
Day 3
- Breakfast: Skinny Monkey Oatmeal Muffin with egg white slice
- Lunch: Turkey Taco Salad
- Dinner: Grilled chicken with sweet potatoes and green bean/cauliflower mix
Day 4
- Breakfast: Skinny Monkey Oatmeal Muffin with egg white slice
- Lunch: Grilled chicken tenders with wild rice and veggies
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Skinny Monkey Oatmeal Muffin with egg white slice
- Lunch: Grilled chicken with sweet potatoes and green bean/cauliflower mix
- Dinner: Grilled chicken tenders with wild rice and veggies
Day 6
- Breakfast: Skinny Monkey Oatmeal Muffin with egg white slice
- Lunch: Turkey Taco Salad
- Dinner: Grilled chicken with sweet potatoes and green bean/cauliflower mix
Snacks I’m digging this week:
- Baby carrots 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
Skinny Monkey Oatmeal Muffins
Servings: muffins
Ingredients
- 2 cups rolled oats
- 2 scoops Jay Robb Vanilla Whey Protein
- 1/4 cup dark chocolate chunks
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1 cup unsweetened applesauce
- 1 cup diced banana
- 1/2 cup unsweetened vanilla almond milk
- 3 egg whites
- 2 tbsp maple syrup
- 1 1/2 tbsp Barney Butter Smooth Almond Butter, melted
- 1 tsp vanilla extract
- Optional: 3 tbsp crushed walnuts
Instructions
- Pre-heat oven to 350 degrees. Arrange 7 jumbo silicone baking cups on a small baking sheet. Set aside.
- Mix dry ingredients, then add wet ingredients and mix until just combined. Divide mixture evenly into silicone baking cups.
- Bake at 350 degrees for 10 minutes. Add walnuts on top, if desired. Continue baking for an additional 12-15 minutes or until a toothpick inserted into the center of a muffin comes out clean.
Tips & Tricks
I recommend using these silicone baking cups!
Nutrition Information
Calories: 245kcal (12%), Carbohydrates: 35g (12%), Protein: 14g (28%), Fat: 7g (11%), Sodium: 92mg (4%), Potassium: 403mg (12%), Fiber: 5g (21%), Sugar: 12g (13%)
I made the Skinny Monkey Oatmeal Muffins as part of my Monster Freezer Meal Prep a few weeks back and just pulled them out of the freezer and straight into the containers you see here. I served them up with one of my new favorite, time-saving breakfast items – egg white slices! IDK what else to call them, but they’re easy and perfect for breakfast prep.
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 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%)
Grilled Chicken Tenders with Wild Rice and Veggies
Servings: servings
Ingredients
- 1 lb chicken tenders
- 1/2 cup O Organics Wild Rice Mix
- 1 bag HEB Stir Fry Medley frozen vegetables
- 1/4 cup low sodium soy sauce
- 2 tsp sesame oil
- 1 tsp Flavor God Garlic Lover’s Seasoning
Instructions
- Marinate chicken in soy sauce, sesame oil, and Flavor God for at least 20 minutes.
- Cook rice and frozen vegetables according to package directions. (I always cook my frozen veggies 1-2 minutes less than the package says so they don’t get mushy.)
- Grill chicken until cooked through (about 8-10 minutes), flipping once.
Nutrition Information
Calories: 265kcal (13%), Carbohydrates: 24g (8%), Protein: 29g (58%), Fat: 4g (6%), Cholesterol: 65mg (22%), Sodium: 540mg (23%), Potassium: 260mg (7%), Fiber: 3g (13%), Sugar: 3g (3%)
Grilled Chicken Tenders with Sweet Potatoes and Green Bean/Cauliflower Mix
Servings: servings
Ingredients
- 1 lb chicken tenders
- 2 10 oz bags Stahlbush frozen sweet potatoes
- 1 10 oz bag Tommy’s Superfoods Seasoned Cauliflower and Green Beans
- 1 1/2 tbsp Dijon mustard
Instructions
- Toss chicken tenders in Dijon mustard. Marinate for at least 20 minutes.
- Cook sweet potatoes and frozen veggies according to package directions.
- Grill chicken tenders until cooked through, flipping once (about 8-10 minutes).
Nutrition Information
Calories: 296kcal (15%), Carbohydrates: 37g (12%), Protein: 27g (54%), Fat: 2g (3%), Cholesterol: 65mg (22%), Sodium: 411mg (18%), Potassium: 405mg (12%), Fiber: 6g (25%), Sugar: 12g (13%)
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