Happy Monday, meal preppers! This week’s menu is quite delicious if I may say so myself 😉 I’m continuing with my streak of dairy free (but still protein packed) overnight oats and a delicious salad. I really love a salad on light gym days (or rest days). The calories in my salads are usually about the same as the other meals I’m eating, but with fewer complex carbs. Mangoes were on sale at the grocery store, so I couldn’t resist picking some up for a snack! Here’s what else is on the menu:
The Meal Plan:
Day 1
- Breakfast: Blueberry Peanut Butter Overnight Oats
- Lunch: Chicken and Quinoa Burrito Bowl
- Dinner: Chicken and Ginger Kale Salad
Day 2
- Breakfast: Blueberry Peanut Butter Overnight Oats
- Lunch: Turkey Spinach Bolognese over Spaghetti Squash
- Dinner: Chicken and Quinoa Burrito Bowl
Day 3
- Breakfast: Blueberry Peanut Butter Overnight Oats
- Lunch: Chicken and Ginger Kale Salad
- Dinner: Turkey Spinach Bolognese over Spaghetti Squash
Day 4
- Breakfast: Blueberry Peanut Butter Overnight Oats
- Lunch: Chicken and Quinoa Burrito Bowl
- Dinner: Chicken and Ginger Kale Salad
Day 5
- Breakfast: Mango Coconut Paleo Pancakes
- Lunch: Turkey Spinach Bolognese over Spaghetti Squash
- Dinner: Chicken and Quinoa Burrito Bowl
Day 6
- Breakfast: Mango Coconut Paleo Pancakes
- Lunch: Chicken and Ginger Kale Salad
- Dinner: Turkey Spinach Bolognese over Spaghetti Squash
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Cinnamon brown rice cakes with peanut butter
- Deli turkey
- Blueberries, strawberries, and mango
- Protein shakes
- Hard boiled egg whites
The Containers:
The Recipes:
Blueberry Peanut Butter Overnight Oats
Servings: servings
Ingredients
- 1 1/3 cups rolled oats
- 4 scoops collagen peptides
- 1/2 cup PB2 powdered peanut butter
- 2 cups unsweetened vanilla almond milk
- 2 cups blueberries, fresh or frozen
- 4 tsp chia seeds
Instructions
- Whisk almond milk, collagen, and PB2 until smooth. Divide evenly into 4 containers.
- To each container, add 1/3 cup rolled oats. Submerge/stir the oats with a spoon so that all the oats are wet.
- Microwave blueberries for about 2 minutes or until they can be crushed easily with the back of a spoon. Mix in chia seeds, then spoon on top of the oat mixture.
Nutrition Information
Calories: 310kcal (16%), Carbohydrates: 41g (14%), Protein: 23g (46%), Fat: 7g (11%), Sodium: 246mg (11%), Potassium: 170mg (5%), Fiber: 10g (42%), Sugar: 10g (11%)
Chicken and Kale Ginger Salad
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (350 grams)
- 8 cups kale
- 1/3 cup crystalized ginger, cut into small chunks
- 1/4 cup reduced sugar dried cranberries
- 1/4 cup roasted pumpkin seeds
- 3 tbsp slivered almonds
Honey Mustard Dressing
- 3 tbsp Dijon mustard
- 3 tbsp apple cider vinegar
- 2 tbsp olive oil
- 2 tbsp honey
- 1 tsp garlic powder
Instructions
- Whisk dressing ingredients together and set aside.
- Gently massage kale with a small amount of oil until it is bright green. Divide into 4 serving bowls and top with chicken, ginger, dried cranberries, pumpkin seeds, slivered almonds, and dressing.
Tips & Tricks
The crystallized ginger isn’t pictured here. I don’t recommend putting it in the refrigerator – it will get soggy.
Nutrition Information
Calories: 352kcal (18%), Carbohydrates: 21g (7%), Protein: 30g (60%), Fat: 17g (26%), Cholesterol: 78mg (26%), Sodium: 583mg (25%), Potassium: 480mg (14%), Fiber: 5g (21%), Sugar: 13g (14%)
Turkey Spinach Bolognese over Spaghetti Squash
Servings: servings
Ingredients
- 1 lb extra lean ground turkey, (99%)
- 1 large spaghetti squash, (approx. 4 lbs)
- 28 oz can crushed tomatoes, no salt added
- 8 oz tomato sauce, no salt added
- 2 cups baby spinach
- 1/2 cup onion, chopped
- 2 tsp olive oil, divided
- 1 tsp Oh My Spice! Italian Seasoning
Instructions
- Preheat oven to 375 degrees. Cut spaghetti squash in half length-wise and scoop out seeds. Rub cut sides with 1 tsp olive oil and season with half of the Italian seasoning.
- Put spaghetti squash halves on a baking sheet, cut side up. Bake for 40-45 minutes or until flesh flakes away easily with a fork.
- Heat remaining olive oil over medium-high heat in a large pan. Add onions and sauté until fragrant. Add turkey and break apart with a wooden spoon. Add remaining Italian seasoning and continue cooking and breaking apart.
- Once turkey is almost cooked through, add crushed tomatoes and tomato sauce. Lower heat and simmer for 20 minutes, then stir in baby spinach until wilted.
- Serve sauce over spaghetti squash.
Nutrition Information
Calories: 291kcal (15%), Carbohydrates: 32g (11%), Protein: 32g (64%), Fat: 5g (8%), Cholesterol: 55mg (18%), Sodium: 146mg (6%), Potassium: 1022mg (29%), Fiber: 9g (38%), Sugar: 14g (16%)
Chicken and Quinoa Burrito Bowl
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (350 grams)
- 1 cup low sodium black beans, rinsed and drained
- 1 cup corn kernels
- 3/4 cup dry tricolor quinoa
- 1/2 cup guacamole
- 1/2 cup salsa
- 1 tsp Oh My Spice! Fajita Seasoning
Instructions
- Cook quinoa according to package directions.
- Divide all ingredients evenly into 4 containers.
Nutrition Information
Calories: 381kcal (19%), Carbohydrates: 42g (14%), Protein: 37g (74%), Fat: 7g (11%), Cholesterol: 67mg (22%), Sodium: 437mg (19%), Potassium: 125mg (4%), Fiber: 6g (25%), Sugar: 5g (6%)
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