Okay so quick secret before I get into the meal plan for this week – this is actually my meal prep from last week! Sorry for the delay, I’m falling a little behind on getting photos edited and blog posts assembled. Part of it is thanks to the video demo of the Teriyaki Turkey Meatballs you see here…and part of it is because of the big protein pancake project I’ve been working on (you can see a few of them here).
Here’s the weekly meal plan for you:
Day 1
- Breakfast: Protein Pancakes with Greek Yogurt and fruit
- Lunch: Teriyaki Turkey Meatballs with Bok Choy and Sweet Potato Noodles
- Dinner: Chicken Caesar Salad
Day 2
- Breakfast: Peanut Butter and Jelly Overnight Oats
- Lunch: Honey Mustard Chicken with Corn on the Cob and Zucchini
- Dinner: Chicken Caesar Salad
Day 3
- Breakfast: Protein Pancakes with Greek Yogurt and fruit
- Lunch: Teriyaki Turkey Meatballs with Bok Choy and Sweet Potato Noodles
- Dinner: Chicken Caesar Salad
Day 4
- Breakfast: Peanut Butter and Jelly Overnight Oats
- Lunch: Honey Mustard Chicken with Corn on the Cob and Zucchini
- Dinner: Chicken Caesar Salad
Day 5
- Breakfast: Peanut Butter and Jelly Overnight Oats
- Lunch: Teriyaki Turkey Meatballs with Bok Choy and Sweet Potato Noodles
- Dinner: Honey Mustard Chicken with Corn on the Cob and Zucchini
Day 6
- Breakfast: Protein Pancakes with Greek Yogurt and fruit
- Lunch: Teriyaki Turkey Meatballs with Bok Choy and Sweet Potato Noodles
- Dinner: Honey Mustard Chicken with Corn on the Cob and Zucchini
Containers you see in this prep:
- Fitpacker one compartment containers (holding meatballs)
- Fitpacker two compartment containers (holding salad)
- Eat Clean Live Lean Meal Prep containers (holding honey mustard chicken)
- Silicone baking cups (holding chicken so you can easily remove and reheat)
- Reditainer 2 oz cups (holding salad dressing)
Teriyaki Turkey Meatballs with Bok Choy and Sweet Potato Noodles
Servings: servings
Ingredients
Meatballs
- 1 lb 99% extra lean ground turkey
- 1/3 cup panko breadcrumbs
- 1/4 cup green onion, diced
- 1 egg
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated
Teriyaki Sauce
- 2 tbsp light brown sugar, lightly packed
- 2 tbsp hoisin sauce
- 1 tbsp low sodium soy sauce
- 1 tsp sesame oil
- 1 clove garlic, minced
- 1/2 tsp fresh ginger, grated
Other
- 1 lb baby bok choy, halved
- 6 oz sweet potato noodles
- 2 tbsp shallot, diced
- 1 1/2 tbsp sesame oil, divided
- 2 tsp low sodium soy sauce
- Optional: green onion and sesame seeds for garnish
Instructions
- Pre-heat oven to 400 degrees. Line a baking sheet with SILPAT or foil.
- Mix all meatball ingredients until just combined. Roll into 1″ to 1 1/2″ meatballs and place on lined baking sheet. Spray with coconut oil before baking for 12-15 minutes or until cooked through.
- While meatballs are baking, combine all sauce ingredients in a small pot. Bring to a boil, then lower to a simmer for 3-5 minutes or until slightly thickened.
- Once meatballs are cooked, add to a large bowl and toss with sauce.
- Heat 1/2 tbsp sesame oil over medium-high heat. Add shallots and sauté until fragrant. Add bok choy and soy sauce and cover immediately. Cook 1 minute. Uncover and toss bok choy, then cover again and cook until bok choy is tender crisp, about 2-3 minutes.
- Bring water to a boil in a small pot, then add sweet potato vermicelli and cook until tender and translucent, about 5 minutes. Drain noodles and immediately toss with remaining 1 tbsp of sesame oil.
- Serve meatballs over noodles with bok choy. Garnish with green onions and sesame seeds if desired.
Tips & Tricks
Check out the recipe demo video here!
Nutrition Information
Calories: 374kcal (19%), Carbohydrates: 43g (14%), Protein: 30g (60%), Fat: 9g (14%), Cholesterol: 102mg (34%), Sodium: 483mg (21%), Potassium: 286mg (8%), Fiber: 1g (4%), Sugar: 9g (10%)
Chicken Caesar Salad
Servings: servings
Ingredients
- 1 lb chicken breast
- 8 cups Romaine lettuce hearts, chopped
- 1/2 cup Caesar croutons
- 6 tbsp Jennysong Asiago Caesar Salad Dressing
- 1/3 cup shredded Parmesan cheese
- Salt and pepper
Instructions
- Season chicken with salt and pepper. Grill until cooked through.
- Toss lettuce with Parmesan cheese and salad dressing. Top with chicken and croutons.
Nutrition Information
Calories: 262kcal (13%), Carbohydrates: 9g (3%), Protein: 31g (62%), Fat: 12g (18%), Cholesterol: 85mg (28%), Sodium: 405mg (18%), Potassium: 6mg, Fiber: 1g (4%), Sugar: 3g (3%)
No special picture for the final recipe this week, just a good old grill medley!
Honey Mustard Chicken with Corn on the Cob and Zucchini
Servings: servings
Ingredients
- 1 lb chicken breast
- 4 cobs corn
- 4 baby zucchini, halved
- 2 tbsp Dijon mustard
- 2 tbsp honey
- 1 tbsp olive oil
- 1 tsp Flavor God Garlic Lover’s Seasoning
- Salt and pepper
Instructions
- Whisk Dijon mustard, honey, and 1/2 tbsp olive oil. Toss chicken in half of the mixture and set aside the remainder.
- Brush remaining olive oil on corn and zucchini. Season with Flavor God, salt and pepper.
- Grill chicken, corn and zucchini at the same time. Brush chicken with remaining honey mustard when you flip it. Cook chicken until internal temperature reaches about 155 degrees, about 5 minutes per side depending on thickness (it will continue to cook and reach 165 degrees once you remove it from the grill).
Nutrition Information
Calories: 284kcal (14%), Carbohydrates: 33g (11%), Protein: 30g (60%), Fat: 5g (8%), Cholesterol: 80mg (27%), Sodium: 307mg (13%), Potassium: 596mg (17%), Fiber: 4g (17%), Sugar: 15g (17%)
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