Welcome to one of the worst Mondays of the year! Coming off of Thanksgiving break makes me want to curl up in a ball and cry. I can’t handle the thought of sitting in a classroom 8 hours a day and having homework/reading take up all my free time for the foreseeable future. The good thing is that even if I’m not mentally prepared, I’m prepared with my food.
This week’s menu is pretty simple and you can sub out the rotisserie chicken with some of that left over turkey if you’ve got it! And don’t worry about the egg white slices looking a little yellow this week…I ran out of egg whites and had to substitute a few whole eggs in there to get the volume I wanted.
You know what else today is?! CYBER MONDAY! To celebrate, I decided to put together a sweet little deal on my eBooks. First, I created a bundle of both books and slapped a sticker price of $17.99 on the bundle (it’s normally $20.98 to buy them separately). But it’s CYBER MONDAY, so I added another 20% off the bundle with code CYBER20. Click here to snag your bundle 😉
Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken with Green Beans and Wild Rice
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken with Veggies and Purple Sweet Potatoes
- Dinner: Chicken with Green Beans and Wild Rice
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Chicken with Veggies and Purple Sweet Potatoes
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken with Green Beans and Wild Rice
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken with Veggies and Purple Sweet Potatoes
- Dinner: Chicken with Green Beans and Wild Rice
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Chicken with Veggies and Purple Sweet Potatoes
Snacks I’m digging this week:
- Broccoli or cauliflower 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
Containers you see here:
Blueberry Almond Baked Protein Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats
- 2 scoops Cellucor Whipped Vanilla whey protein
- 1 cup applesauce
- 1/4 cup maple syrup
- 2 egg whites
- 1 tsp almond extract
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 1/2 cup unsweetened vanilla almond milk
- 1 1/2 tbsp almond butter
- 3 tbsp almond slivers
- 1 cup blueberries
Instructions
- Pre-heat oven to 350 degrees.
- Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.
- Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.
- Add remaining wet ingredients and stir until just combined, then fold in blueberries.
- Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet. Top with almond slivers.
- Bake at 350 degrees for 35 minutes or until the tops begin to get golden brown and do not collapse when touched (they will get firmer as they cool).
Tips & Tricks
Try scooping with a 4-oz disher and baking with these jumbo silicone baking cups for best results.
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 237kcal (12%), Carbohydrates: 35g (12%), Protein: 13g (26%), Fat: 5g (8%), Cholesterol: 10mg (3%), Sodium: 84mg (4%), Fiber: 5g (21%), Sugar: 13g (14%)
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%)
Chicken with Purple Sweet Potatoes and Frozen Veggies
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (350 grams)
- 2 medium purple sweet potatoes, chopped, (300 grams)
- 2 11 oz bags Green Giant Frozen Vegetable Steamers Healthy Colors Valley Blend , (Broccoli, Carrots, Cauliflower In Garlic Butter Sauce)
- 1 tsp Flavor God Garlic Lover’s Seasoning
- 1 tsp olive oil
Instructions
- Pre-heat oven to 400 degrees. Line a baking sheet with foil or SILPAT.
- Toss purple sweet potatoes with olive oil and Flavor God seasoning. Bake at 400 degrees for 20-25 minutes or until potato chunks can easily be pierced with a fork.
- Cook frozen veggies according to package directions.
- Divide chicken, potatoes, and veggies evenly among 4 containers.
Nutrition Information
Calories: 307kcal (15%), Carbohydrates: 35g (12%), Protein: 30g (60%), Fat: 6g (9%), Cholesterol: 80mg (27%), Sodium: 649mg (28%), Potassium: 799mg (23%), Fiber: 6g (25%), Sugar: 5g (6%)
Chicken with Green Beans and Wild Rice
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (350 grams)
- 2/3 cup Lundberg wild rice blend, cooked according to package directions
- 3 1/2 cups snipped green beans (12 oz bag), steam in bag according to package directions
Instructions
- Divide chicken, wild rice, and green beans evenly into 4 containers.
Nutrition Information
Calories: 257kcal (13%), Carbohydrates: 26g (9%), Protein: 30g (60%), Fat: 4g (6%), Cholesterol: 80mg (27%), Sodium: 558mg (24%), Potassium: 266mg (8%), Fiber: 4g (17%), Sugar: 2g (2%)
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