Hello Monday, we meet again (*Insert eye roll emoji here*). I’m not mentally prepared for this week, but at least I’ve got healthy food to get me through. Other things I have to look forward to: friends in town tonight, an exam tomorrow, a potluck at school Wednesday, lots of homework throughout. Oh, and a homecoming football game on Saturday! Whew, can we add another hour to each day and only allow it to be dedicated to sleep?
Meal Plan:
Day 1
- Breakfast: Peach Blueberry Oatmeal Bake with egg white slices
- Lunch: Southwest Chicken Lettuce Wrap
- Dinner: Taco Ground Turkey with Green Beans and Sweet Potatoes
Day 2
- Breakfast: Peach Blueberry Oatmeal Bake with egg white slices
- Lunch: Roasted Fig and Kale Salad with Pomegranate Vinaigrette
- Dinner: Southwest Chicken Lettuce Wrap
Day 3
- Breakfast: Peach Blueberry Oatmeal Bake with egg white slices
- Lunch: Taco Ground Turkey with Green Beans and Sweet Potatoes
- Dinner: Roasted Fig and Kale Salad with Pomegranate Vinaigrette
Day 4
- Breakfast: Peach Blueberry Oatmeal Bake with egg white slices
- Lunch: Southwest Chicken Lettuce Wrap
- Dinner: Taco Ground Turkey with Green Beans and Sweet Potatoes
Day 5
- Breakfast: Peach Blueberry Oatmeal Bake with egg white slices
- Lunch: Roasted Fig and Kale Salad with Pomegranate Vinaigrette
- Dinner: Southwest Chicken Lettuce Wrap
Day 6
- Breakfast: Peach Blueberry Oatmeal Bake with egg white slices
- Lunch: Taco Ground Turkey with Green Beans and Sweet Potatoes
- Dinner: Roasted Fig and Kale Salad with Pomegranate Vinaigrette
Snacks I’m digging this week:
- Celery and peanut butter
- Apple slices with 1/2 cup Greek yogurt, 2 tbsp PB2 and cinnamon
- Simply Protein protein bars
- Protein shakes
- Hard boiled egg whites
Containers you see here:
Peach Blueberry Protein Oatmeal Bake
Servings: servings
Ingredients
- 2 cups rolled oats
- 2 scoops Cellucor Cinnamon Swirl Whey Protein
- 1/2 tsp baking powder
- 1/4 tsp cinnamon
- 2/3 cup unsweetened applesauce
- 2/3 cup blueberries
- 2/3 cup chopped peaches, skin removed
- 1/2 cup unsweetened vanilla almond milk
- 2 tbsp Barney almond butter, melted
- 2 tbsp maple syrup
- 1 egg
- 1 egg white
- 1 tsp vanilla extract
Optional Blueberry Syrup
- 1/2 cup blueberries
- 1 tbsp maple syrup
Instructions
- Pre-heat oven to 350 degrees. Grease a baking dish with coconut oil and set aside.
- Combine all dry ingredients, then add wet ingredients and mix until just combined. Pour into prepared casserole dish and spread evenly.
- Top with additional peach slices if desired.
- Bake at 350 degrees for 30-35 minutes.
- As oatmeal bakes, make blueberry syrup if desired. Add blueberries and syrup to a small pan and bring to a boil over medium heat, then lower heat to a simmer for about 10 minutes until blueberries can be mashed easily with the back of a spoon. Set aside to cool.
- Once oatmeal bake is cooked, cut into 6 pieces and drizzle with blueberry syrup if desired.
Tips & Tricks
I used a casserole dish like this to make mine.
Nutrition Information
Calories: 262kcal (13%), Carbohydrates: 35g (12%), Protein: 16g (32%), Fat: 6g (9%), Cholesterol: 43mg (14%), Sodium: 98mg (4%), Potassium: 215mg (6%), Fiber: 5g (21%), Sugar: 11g (12%)
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%)
Roasted Fig and Kale Salad with Pomegranate Vinaigrette
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (358 grams)
- 10 cups kale, chopped
- 8 small figs, ends removed, halved
- 1/3 cup pomegranate arils
- 2 oz goat cheese crumbles
- 2 1/2 tbsp pine nuts
- Olive oil for massaging kale
- Optional: shaved/shredded carrots
Pomegranate Vinaigrette
- 1/2 cup pomegranate juice
- 1 1/2 tbsp white wine vinegar
- 1 tbsp olive oil
- 1/2 tbsp honey
- 1/2 tsp Flavor God Garlic Lover’s Seasoning
Instructions
- Pre-heat oven to 350 degrees. Line a small baking sheet with parchment paper. Add halved figs, cut side up, to the baking sheet. If desired, add a drop of honey on top of each fig. Bake at 350 degrees for 20 minutes. Set aside to cool.
- Add pomegranate juice to a small pan and bring to a boil over medium heat. Lower heat to a simmer and continue to simmer for 15-20 minutes or until reduced by half. Set aside to cool.
- Add kale to a large bowl. Drizzle with about 1 tsp of olive oil and massage the kale gently until the olive oil is spread evenly and the kale turns a brighter green, like the kale in the photos. (You shouldn’t need to spend more than a couple seconds on any one piece of kale.)
- Whisk cooled pomegranate juice together with the remaining vinaigrette ingredients. Set aside.
- Assemble salads with kale, chicken, figs, pomegranate arils, goat cheese, pine nuts, and carrots (if desired). Top with vinaigrette before serving.
Nutrition Information
Calories: 330kcal (17%), Carbohydrates: 32g (11%), Protein: 30g (60%), Fat: 12g (18%), Cholesterol: 68mg (23%), Sodium: 364mg (16%), Potassium: 1125mg (32%), Fiber: 7g (29%), Sugar: 20g (22%)
Southwest Chicken Lettuce Wraps
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (287 grams)
- 1 head iceberg lettuce
- 1 cup cooked brown rice
- 3/4 cup low sodium black beans, rinsed and drained
- 3/4 cup corn kernels
- 3/4 cup cherry tomatoes, halved
- 1/2 cup guacamole
- 1/4 cup cilantro
- Juice of 1 lime
- 1/2 tsp Flavor God Taco Tuesday Seasoning
- 1/2 tsp Flavor God Garlic Lover’s Seasoning
Instructions
- Remove leaves from head of lettuce, being careful not to tear the leaves. Arrange 2-3 leaves on top of one another to roll up like a burrito. Set aside.
- Mix cooked rice, cilantro, lime juice, and Flavor God Garlic Lover’s Seasoning. Divide rice evenly among 4 lettuce wraps.
- Divide chicken, black beans, corn, and cherry tomatoes among the 4 lettuce wraps. Season with Flavor God Taco Tuesday seasoning.
- If serving immediately, add guacamole inside lettuce wraps before rolling. Otherwise, leave the guacamole to the side until ready to eat.
- Roll lettuce wraps, holding them closed with a toothpick if necessary.
Nutrition Information
Calories: 305kcal (15%), Carbohydrates: 31g (10%), Protein: 28g (56%), Fat: 8g (12%), Cholesterol: 64mg (21%), Sodium: 469mg (20%), Potassium: 643mg (18%), Fiber: 6g (25%), Sugar: 3g (3%)
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