Wahoo, another Meal Prep Monday! I’m busy getting geared up for finals (again!) so I’ll keep this quick. This is actually my prep from a couple weeks ago but I didn’t want to give away the recipe for my Harvest Ginger Salad before I got to publish that post. Sidenote – I forgot to grab the chopped cucumber and tomatoes (for the chicken pitas) out of the fridge for their photo shoot! Just use your imagination 😉
Oh, by the way, I do not recommend the pitas that are pictured here! They fall apart immediately, but they were the only ones I could find this time around at my grocery store. The brand that I used in the original post (and in the recipe card below) is way better!
Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Harvest Ginger Salad with Salmon
- Dinner: Mediterranean Chicken Pita
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Spinach Meatballs with Spaghetti Squash
- Dinner: Harvest Ginger Salad with Salmon
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Mediterranean Chicken Pita
- Dinner: Harvest Ginger Salad with Salmon
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Spinach Meatballs with Spaghetti Squash
- Dinner: Harvest Ginger Salad with Salmon
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Mediterranean Chicken Pita
- Dinner: Turkey Spinach Meatballs with Spaghetti Squash
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Spinach Meatballs with Spaghetti Squash
- Dinner: Mediterranean Chicken Pita
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
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).
Recipe Notes
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.
Egg White Slices
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.
Recipe Notes
Click here or scan the barcode below to log this food in My Fitness Pal.
Harvest Ginger Salad with Salmon
Ingredients
- 1 lb wild-caught sockeye salmon, skin on
- 10 cups chopped kale stems removed
- 1/3 cup crystalized ginger cut into small chunks
- 1/4 cup 50% reduced sugar Craisins
- 1/4 cup roasted, salted pumpkin seeds
- 3 tbsp slivered almonds
- About 2 tsp olive oil for massaging kale
Honey Mustard Dressing
- 3 tbsp Dijon mustard
- 2 tbsp honey
- 2 tbsp olive oil
- 2 tbsp apple cider vinegar
- 1 tsp garlic powder
- Salt & pepper to taste
Instructions
Preheat oven to 375 degrees. Line a baking sheet with aluminum foil.
Arrange salmon, skin side down, on the lined baking sheet. Bake at 375 degrees for 12-15 minutes or until it flakes apart easily. While still hot, remove salmon flesh from the skin.
Add kale to a large bowl and pour some olive oil into your hands. Massage kale gently until it is dark green (it only takes about 5 minutes for the whole bowl).
Arrange salad by layering kale at the bottom of a serving bowl. Top with almonds, Craisins, and crystallized ginger. Place salmon on top, then pour dressing over the salad. Finish with roasted pumpkin seeds.
Turkey Spinach Meatballs with Spaghetti Squash and Marinara
Ingredients
- 1 lb 99% extra lean ground turkey
- 1 medium-large spaghetti squash
- 9 oz bag frozen spinach thawed
- 2 1/2 cups crushed tomatoes with basil (about 3/4 of a 28 oz can)
- 1/2 cups onion chopped
- 1/4 cup grated Parmesan cheese
- 1/4 cup Italian breadcrumbs
- 1 egg
- 3 cloves garlic minced
- 3/4 tsp Flavor God Garlic Lover's seasoning divided
- 1/2 tsp oregano
- Olive oil for rubbing spaghetti squash
Instructions
Preheat oven to 400 degrees. Line a large baking sheet with SILPAT or foil. Line a smaller baking sheet will foil.
Cut spaghetti squash in half length-wise, then scoop out seeds, and rub with a little bit of olive oil. Season with 1/2 tsp Flavor God Garlic Lover's seasoning. Place on smaller baking sheet, cut side up.
Bake spaghetti squash for 35-40 minutes or until the flesh flakes apart easily with a fork.
Dump thawed spinach onto some paper towels and squeeze out excess moisture over the sink. Add to a large bowl, then add remaining ingredients except crushed tomatoes.
Mix with your hands until just combined, then roll into 1"-1 1/2" meatballs. Place on lined baking sheet. Spray with a little bit of olive oil or coconut oil to help them brown. Bake for 20 minutes or until cooked through.
Once spaghetti squash has baked and cooled slightly, use a fork to scrape the flesh from the shell and divide evenly among 4 serving dishes/containers. Top with meatballs and marinara.
Mediterranean Chicken Pitas
Ingredients
- 1 lb chicken breast, raw
- 4 Ezekial Prophet's Pocket Bread (188 grams)
- 2/3 cup Sabra Roasted Red Pepper hummus (149 grams)
- 1/2 cup plain non-fat Greek yogurt (85 grams)
- 2 medium roma tomatoes, diced (320 grams)
- 1 small cucumber, chopped (300 grams)
- 1 tsp olive oil (4.5 grams)
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/2 tsp dried rosemary
- Salt and pepper
Instructions
Not required, but recommended: Follow my brine and air fryer chicken recipe for the juiciest possible chicken. When seasoning the chicken after rubbing with olive oil, skip the chile powder and use rosemary instead.
If not brining and air frying the chicken, rub the raw chicken breast with olive oil, then season with salt, pepper, lemon pepper seasoning, and dried rosemary. Grill the chicken until cooked through (a little less than 5 minutes per chicken breast on the George Foreman). Cut the chicken into strips.
Cut pocket breads in half. On each half, spread about hummus on one side and Greek yogurt on the other. Add cucumber, tomato and chicken. Serve immediately.
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