Can I just say that I think the Monday after springing the clocks forward should be a holiday? Wait a second…of course I can, it’s MY blog. This Monday hurts more than usual, but hey, at least I have lots of healthy, delicious food to eat all week!
A couple notes:
- The Peanut Butter and Jelly Overnight Oats aren’t pictured because my table is only so big.
- The pesto for the salmon and the goat cheese for the salad are also not pictured because I’m running low on sauce cups and they stayed in the original packaging..time for a new order!
- The curry and the salad will be getting their own blog posts this week and the curry will even have a video!
- I’m currently testing out eight different protein pancake mixes for a new Quest for the Best post, so there’s no recipe included for the pancakes you see here.
Weekly Meal Plan:
Day 1
- Breakfast: Protein Pancakes with Greek Yogurt and fruit
- Lunch: Red Thai Curry
- Dinner: Pesto Salmon with Sweet Potato and Asparagus
Day 2
- Breakfast: Peanut Butter and Jelly Overnight Oats
- Lunch: Steak and Arugula Salad
- Dinner: Pesto Salmon with Sweet Potato and Asparagus
Day 3
- Breakfast: Protein Pancakes with Greek Yogurt and fruit
- Lunch: Red Thai Curry
- Dinner: Steak and Arugula Salad
Day 4
- Breakfast: Peanut Butter and Jelly Overnight Oats
- Lunch: Pesto Salmon with Sweet Potato and Asparagus
- Dinner: Steak and Arugula Salad
Day 5
- Breakfast: Peanut Butter and Jelly Overnight Oats
- Lunch: Red Thai Curry
- Dinner: Pesto Salmon with Sweet Potato and Asparagus
Day 6
- Breakfast: Protein Pancakes with Greek Yogurt and fruit
- Lunch: Steak and Arugula Salad
- Dinner: Red Thai Curry
Now for the recipes…
Peanut Butter and Jelly Overnight Oats
Servings: serving
Ingredients
- 1/3 cup rolled oats
- 1/2 cup unsweetened vanilla almond milk
- 2 tbsp PB2 powdered peanut butter
- 1/2 tbsp Simply Jif peanut butter
- 1/2 cup chopped strawberries
- 1/2 tbsp chia seeds
- 2 tbsp Dannon Light and Fit Vanilla Greek yogurt
- 1 tbsp Cellucor Whipped Vanilla whey protein
Instructions
- In a small bowl, whisk PB2 and almond milk until smooth. Add peanut butter and mix until smooth. Mix in rolled oats. Set aside.
- In a small microwave safe dish, microwave strawberries for 30 seconds. Mash the strawberries and mix in chia seeds.
- Layer oats mixture and strawberries in a re-sealable container. Refrigerate overnight.
- Mix yogurt and protein until smooth. Top the oats with yogurt mixture just before serving.
Nutrition Information
Calories: 324kcal (16%), Carbohydrates: 38g (13%), Protein: 22g (44%), Fat: 11g (17%), Cholesterol: 10mg (3%), Sodium: 232mg (10%), Fiber: 10g (42%), Sugar: 8g (9%)
Arugula Steak Salad with Citrus Vinaigrette
Servings: servings
Ingredients
- 1/2 lb flank steak, excess fat trimmed and sliced thinly against the grain
- 4 cups arugula
- 1/2 green apple, cored and sliced
- 1/4 cup reduced sugar dried cranberries
- 3 tbsp goat cheese crumbles
- 2 tbsp chopped pecans
Citrus Vinaigrette
- 2 tbsp blood orange juice
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 tbsp lime juice
- 1 tsp orange zest
- Salt and pepper to taste
Steak Marinade
- 2 tbsp blood orange juice
- 1 tbsp red wine vinegar
- 1 tbsp lime juice
- 1/2 tbsp olive oil
- 1 tsp orange zest
- 2 cloves garlic, roughly chopped
- Salt and pepper
Instructions
- Whisk marinade ingredients and pour over sliced steak in a resealable container. Refrigerate for at least 1 hour.
- Whisk vinaigrette ingredients and set aside.
- Assemble arugula, sliced green apple, dried cranberries, pecans and goat cheese in serving dish.
- Heat large pan over medium-high heat. Add steak and cook until just barely cooked through, about 5-7 minutes. Serve on top of salad and top with vinaigrette.
Tips & Tricks
Make this a grill friendly recipe by marinating the flank steak whole and grilling for about 5 minutes per side. Allow to rest about 10 minutes before slicing thinly against the grain.
Nutrition Information
Calories: 391kcal (20%), Carbohydrates: 27g (9%), Protein: 27g (54%), Fat: 21g (32%), Cholesterol: 76mg (25%), Sodium: 133mg (6%), Potassium: 626mg (18%), Fiber: 7g (29%), Sugar: 15g (17%)
Red Thai Curry
Servings: servings
Ingredients
- 1 lb chicken breast, thinly sliced
- 2 large carrots, sliced, (150 grams)
- 1 medium zucchini, sliced, (120 grams)
- 1/2 red bell pepper, sliced, (90 grams)
- 1/2 medium onion, chopped, (50 grams)
- 1 cup coconut milk, (add more for a saucier curry)
- 1/2 cup low sodium chicken broth, (4 oz)
- 3 tbsp Thai red curry paste, (1.5 oz)
- 1/2 tbsp fish sauce, (0.25 oz)
- 1/2 tbsp olive oil, (0.25 oz)
- 1/2 tbsp coconut sugar, (6 grams)
- 1/2 tbsp arrowroot flour, (4.5 grams)
- 1/4 cup Thai basil leaves, chopped
- 2/3 cup Lundberg Organics Brown Jasmine Rice, (120 grams)
Instructions
- Cook rice according to package directions.
- Heat olive oil in a large skillet or pot with flat sides over medium-high heat. Add onion and sauté until fragrant and tender. Add red curry and mix to coat onions.
- Add sliced chicken breast and mix, then add carrot slices. Sauté for 3-4 minutes or until chicken is partly cooked through, then add ¾ cup coconut milk and chicken broth. Bring to a boil.
- While mixture is coming to a boil, whisk the remaining ¼ cup coconut milk with arrowroot flour. Pour into the skillet and mix well. Lower heat to a simmer for 5 minutes.
- Add zucchini, pepper, fish sauce, coconut sugar and basil leaves. Simmer for another 5 minutes and remove from heat. The residual heat will continue to soften the vegetables before serving over rice.
Tips & Tricks
Nutrition Information
Calories: 391kcal (20%), Carbohydrates: 37g (12%), Protein: 32g (64%), Fat: 14g (22%), Cholesterol: 65mg (22%), Sodium: 584mg (25%), Potassium: 318mg (9%), Fiber: 4g (17%), Sugar: 7g (8%)
This picture is from my first eBook so the sweet potatoes aren’t cubed like I describe in the recipe below. You get the idea though.
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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