Another Meal Prep Monday in the books! I had to whip up a batch of turkey chili for the week because it was so cold here this weekend…I *almost* had to turn the heat on in my apartment. Instead, I just bundled up in sweats, lit a pumpkin candle, and enjoyed not having to use the A/C to do it. Luckily it also makes for a great meal for watching the game.
I have been on a rotisserie chicken kick lately! Honestly, it saves me a lot of time…all I have to do is pull the chicken off the bones when I get home from the grocery store and boom! Juicy chicken all week. If you haven’t tried it in meal prep before, now is the time 😉
Meal Plan:
Day 1
- Breakfast: Strawberry Peanut Butter Oatmeal Muffins with egg white slices
- Lunch: Turkey Chili with Kale
- Dinner: Rotisserie Chicken with Olive Garden Salad
Day 2
- Breakfast: Strawberry Peanut Butter Oatmeal Muffins with egg white slices
- Lunch: Rotisserie Chicken with Sweet Potatoes and Veggie Mix
- Dinner: Turkey Chili with Kale
Day 3
- Breakfast: Strawberry Peanut Butter Oatmeal Muffins with egg white slices
- Lunch: Rotisserie Chicken with Olive Garden Salad
- Dinner: Rotisserie Chicken with Sweet Potatoes and Veggie Mix
Day 4
- Breakfast: Strawberry Peanut Butter Oatmeal Muffins with egg white slices
- Lunch: Turkey Chili with Kale
- Dinner: Rotisserie Chicken with Olive Garden Salad
Day 5
- Breakfast: Strawberry Peanut Butter Oatmeal Muffins with egg white slices
- Lunch: Rotisserie Chicken with Sweet Potatoes and Veggie Mix
- Dinner: Turkey Chili with Kale
Day 6
- Breakfast: Strawberry Peanut Butter Oatmeal Muffins with egg white slices
- Lunch: Rotisserie Chicken with Olive Garden Salad
- Dinner: Rotisserie Chicken with Sweet Potatoes and Veggie Mix
Snacks I’m digging this week:
- Roasted and salted pumpkin seeds
- Plumcots
- 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:
Strawberry Peanut Butter Oatmeal Muffins
Servings: muffins
Ingredients
- 2 cups rolled oats
- 1 1/2 scoops Cellucor Peanut Butter Marshmallow Whey Protein
- 2 tbsp PB2 powdered peanut butter
- 1/2 tsp baking powder
- 1/4 tsp cinnamon
- 1 cup chopped strawberries
- 1 cup unsweetened applesauce
- 1/4 cup unsweetened vanilla almond milk
- 2 egg whites
- 3 tbsp pure maple syrup
- 3 tbsp low sodium, low sugar peanut butter, melted
- 1 tsp vanilla extract
- Optional: Crushed peanuts for topping
Instructions
- Pre-heat oven to 350 degrees. Arrange 7 jumbo silicone baking cups on a baking sheet.
- In a large bowl, combine all dry ingredients. Add wet ingredients and mix until just combined.
- Divide batter evenly into 7 baking cups. Top with crushed peanuts if desired. Bake for 25-30 minutes or until a toothpick inserted into the center comes out clean.
Tips & Tricks
I recommend these silicone baking cups!
Nutrition Information
Calories: 211kcal (11%), Carbohydrates: 29g (10%), Protein: 12g (24%), Fat: 6g (9%), Cholesterol: 8mg (3%), Sodium: 100mg (4%), Potassium: 98mg (3%), Fiber: 4g (17%), 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%)
Turkey Chili with Kale
Servings: servings (approx. 2 cups per serving)
Ingredients
- 2 lb 99% extra lean ground turkey
- 1 15 oz can can low sodium kidney beans, 15 oz, rinsed and drained
- 1 15 oz can can low sodium pinto beans, 15 oz, rinsed and drained
- 1 28 oz can salt free diced tomatoes with juice
- 2 15 oz cans salt free tomato sauce
- 1 10 oz can Rotel original tomatoes with green chilies
- 1 cup green chile tomatillo salsa, (HEB brand)
- 1 6 oz can tomato paste
- 3 cups chopped kale, stems removed
- 1 medium white onion, chopped
- 1 jalapeno pepper, diced, seeds removed
- 2 yellow bell peppers, chopped
- 4 garlic cloves, minced
- 1 packet of Mrs. Dash chili seasoning mix
- 1 tbsp olive oil
- salt and pepper to taste
Instructions
- In a large pot, heat olive oil over medium-high heat. Add onion and garlic and saute until fragrant, about 3 minutes.
- Add turkey and cook, breaking apart until almost cooked through, about 5 minutes.
- Add all other ingredients except kale and mix well.
- Bring to a boil, then reduce heat to low.
- Add kale and simmer for about 45 minutes, then serve.
Nutrition Information
Calories: 290kcal (15%), Carbohydrates: 37g (12%), Protein: 30g (60%), Fat: 3g (5%), Cholesterol: 56mg (19%), Sodium: 479mg (21%), Potassium: 1024mg (29%), Fiber: 10g (42%), Sugar: 10g (11%)
Grilled Chicken with Olive Garden Salad
Servings: servings
Ingredients
- 1 lb raw chicken breast, thinly sliced
- 6 cups romaine lettuce, sliced
- 1/2 cup red onion, sliced
- 1/2 cup black olives, drained
- 1/2 cup Olive Garden croutons
- 1/4 cup shredded Parmesan cheese
- 1/4 cup Light Olive Garden Italian salad dressing
- 2 Roma tomatoes, chopped
- 9 Pepperoncini peppers, sliced
- 1 tsp olive oil
Instructions
- Heat a pan over medium-high heat. Add olive oil until hot, then add chicken breast and cook 3-5 minutes per side or until cooked through. Set aside.
- Layer salad ingredients in serving dishes, setting aside croutons, cheese, and dressing until ready to serve. Top with cooked, sliced chicken.
Nutrition Information
Calories: 262kcal (13%), Carbohydrates: 15g (5%), Protein: 31g (62%), Fat: 8g (12%), Cholesterol: 72mg (24%), Sodium: 560mg (24%), Potassium: 491mg (14%), Fiber: 3g (13%), Sugar: 2g (2%)
Rotisserie Chicken with Steamed Veggies and Sweet Potatoes
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (about 350 grams)
- 2 medium sweet potatoes, chopped, (about 400 grams total)
- 2 bags Green Giant Valley Blend Broccoli, Carrots and Golden Cauliflower In Garlic Butter Sauce
Instructions
- Pre-heat oven to 400 degrees. Line a baking sheet with SILPAT or aluminum foil.
- Toss chopped sweet potatoes with some olive oil and Flavor God Garlic Lover’s seasoning, if desired. Arrange in a single layer on baking sheet and bake for 20 minutes.
- Prepare frozen veggies according to package directions.
- Divide all ingredients evenly among 4 containers.
Nutrition Information
Calories: 276kcal (14%), Carbohydrates: 31g (10%), Protein: 30g (60%), Fat: 5g (8%), Cholesterol: 78mg (26%), Sodium: 758mg (33%), Potassium: 927mg (26%), Fiber: 6g (25%), Sugar: 9g (10%)
