Meal Prep – Week of March 13th, 2017

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…

5 from 1 vote

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Peanut Butter and Jelly Overnight Oats

Prep Time 10 minutes

Total Time 10 minutes

Servings 1 serving

Calories per serving 324 kcal

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

1. In a small bowl, whisk PB2 and almond milk until smooth.  Add peanut butter and mix until smooth.  Mix in rolled oats.  Set aside.
2. In a small microwave safe dish, microwave strawberries for 30 seconds.  Mash the strawberries and mix in chia seeds.
3. Layer oats mixture and strawberries in a re-sealable container.  Refrigerate overnight.
4. Mix yogurt and protein until smooth.  Top the oats with yogurt mixture just before serving.

Nutrition Facts

Peanut Butter and Jelly Overnight Oats

Amount Per Serving

Calories 324 Calories from Fat 99

% Daily Value*

Fat 11g17%

Cholesterol 10mg3%

Sodium 232mg10%

Carbohydrates 38g13%

Fiber 10g42%

Sugar 8g9%

Protein 22g44%

* Percent Daily Values are based on a 2000 calorie diet.

0 from 0 votes

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Arugula Steak Salad with Citrus Vinaigrette

Prep Time 20 minutes

Cook Time 10 minutes

Total Time 30 minutes

Servings 2 servings

Calories per serving 391 kcal

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

1. Whisk marinade ingredients and pour over sliced steak in a resealable container.  Refrigerate for at least 1 hour.

2. Whisk vinaigrette ingredients and set aside.

3. Assemble arugula, sliced green apple, dried cranberries, pecans and goat cheese in serving dish.

4. 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.

Recipe Notes

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 Facts

Arugula Steak Salad with Citrus Vinaigrette

Amount Per Serving

Calories 391 Calories from Fat 189

% Daily Value*

Fat 21g32%

Cholesterol 76mg25%

Sodium 133mg6%

Potassium 626mg18%

Carbohydrates 27g9%

Fiber 7g29%

Sugar 15g17%

Protein 27g54%

* Percent Daily Values are based on a 2000 calorie diet.

4.6 from 10 votes

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Red Thai Curry

Prep Time 20 minutes

Cook Time 20 minutes

Total Time 40 minutes

Servings 4 servings

Calories per serving 391 kcal

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

1. Cook rice according to package directions.
2. 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.
3. 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.
4. 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.
5. 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.

Recipe Notes

• Click here or scan the barcode below to log this food WITH RICE in My Fitness Pal.
• Click here to log this food WITHOUT RICE in My Fitness Pal.

Nutrition Facts

Red Thai Curry

Amount Per Serving

Calories 391 Calories from Fat 126

% Daily Value*

Fat 14g22%

Cholesterol 65mg22%

Sodium 584mg25%

Potassium 318mg9%

Carbohydrates 37g12%

Fiber 4g17%

Sugar 7g8%

Protein 32g64%

* Percent Daily Values are based on a 2000 calorie diet.

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.

5 from 1 vote

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Pesto Salmon with Sweet Potatoes and Asparagus

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Servings 5 servings

Calories per serving 310 kcal

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

1. Pre-heat oven to 400 degrees. Line a large baking sheet with foil.

2. Toss sweet potatoes in olive oil.

3. 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.

4. Bake at 400 degrees for 12 minutes or until salmon flakes easily with a fork.    Serve with pesto.

Nutrition Facts

Pesto Salmon with Sweet Potatoes and Asparagus

Amount Per Serving

Calories 310 Calories from Fat 108

% Daily Value*

Fat 12g18%

Cholesterol 63mg21%

Sodium 308mg13%

Potassium 464mg13%

Carbohydrates 23g8%

Fiber 5g21%

Sugar 8g9%

Protein 29g58%

* Percent Daily Values are based on a 2000 calorie diet.