Happy Monday, meal preppers! I hope you all had a safe and enjoyable Easter weekend. It was business as usual for me, so here’s a little meal prep inspiration for you. Here’s what’s on my menu for the week:
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Hawaiian BBQ Chicken and Slaw
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Creamy Orzo
- Dinner: Hawaiian BBQ Chicken and Slaw
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Air Fryer Chicken with Creamy Orzo
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Hawaiian BBQ Chicken and Slaw
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Creamy Orzo
- Dinner: Hawaiian BBQ Chicken and Slaw
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white omelet
- Lunch: Turkey Taco Salad
- Dinner: Air Fryer Chicken with Creamy Orzo
The Snack Ideas
- Flavored tuna packets with protein chips
- Apples with peanut butter
- Deli turkey (nitrate and nitrite free)
- Raspberries and strawberries
- Protein shakes
- Hard boiled egg whites
The Containers
Mixed Berry Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops PEScience Select Vegan Plant Based Protein Powder, Vanilla Indulgence, (60 grams)
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 3/4 cup unsweetened applesauce, (6 oz)
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
- 1/2 cup blueberries, (75 grams)
- 1/2 cup strawberries, chopped, (75 grams)
- 1/2 cup blackberries, (75 grams)
- 1/4 cup maple syrup, (2 oz)
- 2 egg whites
- 1 1/2 tbsp Skippy Natural Creamy Peanut Butter, (24 grams)
- 1/2 tsp vanilla extract
Instructions
- Pre-heat oven to 350 degrees. Arrange 7 jumbo silicone baking cups on a baking sheet.
- Mix all dry ingredients, then add wet ingredients and mix until combined. Divide evenly into 7 baking cups.
- Bake for 35 minutes or until tops of muffins begin to brown slightly. Allow to cool slightly before removing from silicone cups and serving.
Tips & Tricks
- Click here or scan the barcode below to log this food in My Fitness Pal.
- I recommend these jumbo silicone baking cups!
- You can replace the plant based protein with whey if you’d prefer – just sub it out with the same amount of powder but decrease the amount of almond milk to 1/2 cup.
Nutrition Information
Calories: 209kcal (10%), Carbohydrates: 32g (11%), Protein: 12g (24%), Fat: 4g (6%), Sodium: 116mg (5%), Potassium: 125mg (4%), Fiber: 5g (21%), Sugar: 12g (13%)
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%)
Hawaiian BBQ Chicken and Slaw
Servings: servings
Ingredients
Hawaiian BBQ Chicken
- 1 1/2 lb chicken breast raw
- 3/4 cup crushed pineapple, (183 grams)
- 3/4 cup Stubbs Sweet Heat Barbecue Sauce, (210 grams)
- 1/2 medium red bell pepper, sliced, (60 grams)
- 1/2 cup sweet onion, chopped, (80 grams)
Slaw
- 10 oz HEB Power Slaw, (284 grams)
- 8.7 oz Dole Classic Creamy Cole Slaw Kit, (245 grams)
Instructions
- Add chopped onion to the bottom of a slow cooker. Add chicken breast on top, then cover evenly with BBQ sauce. Top with crushed pineapple and bell pepper.
- Cook on low for 7 hours (or high for 3), then remove chicken breast and shred with two forks. Return chicken to slow cooker and toss with sauce and juices. Set aside to cool.
- Toss Power Slaw and cole slaw mix with cole slaw dressing. Divide into large compartment of 6 two compartment meal prep containers, then divide chicken breast into small compartments of containers. Add fresh pineapple garnish, if desired.
Nutrition Information
Calories: 288kcal (14%), Carbohydrates: 29g (10%), Protein: 28g (56%), Fat: 7g (11%), Cholesterol: 3mg (1%), Sodium: 425mg (18%), Potassium: 631mg (18%), Fiber: 3g (13%), Sugar: 22g (24%)
Creamy Orzo with Garlic Roasted Tomatoes
Servings: servings
Ingredients
- 1 cup whole wheat orzo, (168 grams)
- 1 cup cherry tomatoes, halved, (150 grams)
- 1 cup frozen green peas, (143 grams)
- 5 oz frozen spinach
- 1/2 cup onion, chopped, (80 grams)
- 1/2 cup parmesan cheese, (50 grams)
- 1/4 cup fresh basil, chopped
- 4 cloves garlic, minced, (16 grams)
- 1 tsp Oh My Spice! Lemon Pepper Seasoning, divided
- 3/4 cup no salt added chicken stock, (6 oz)
- 3/4 cup low sodium cream of mushroom soup, (170 grams)
- 1/2 cup white wine, (4 oz)
- 1 tbsp unsalted butter, (1/2 oz)
- 1 tsp olive oil
Instructions
- Pre-heat oven to 450 degrees. Line a small baking sheet with aluminum foil. Toss halved tomatoes with olive oil and half of the garlic. Arrange in a single layer on lined baking sheet. Bake for 20 minutes and set aside.
- Heat a large pot over medium-high heat. Add butter and melt, then add onion and garlic. Sauté for 1-2 minutes until fragrant and tender.
- Add cream of mushroom soup, chicken stock, wine, and Oh My Spice seasoning. Cover and bring to a boil, then add orzo, salt and pepper. Stir until orzo is covered, then lower heat to a simmer for 7 minutes.
- Remove pot from heat and stir in peas, spinach, roasted tomatoes, basil, and parmesan cheese. Cover and allow to rest for about 5 minutes or until orzo is cooked al dente and cheese is melted.
- Serve with fresh lemon zest, basil, and more parmesan cheese, if desired.
Nutrition Information
Serving: 143g, Calories: 225kcal (11%), Carbohydrates: 29g (10%), Protein: 8g (16%), Fat: 6g (9%), Cholesterol: 14mg (5%), Sodium: 207mg (9%), Potassium: 146mg (4%), Fiber: 6g (25%), Sugar: 3g (3%)
Ground Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 1/2 cup Frontera New Mexico Taco Skillet Sauce, (120 grams)
- 8 cups romaine lettuce, chopped, (260 grams)
- 1 cup cherry tomatoes, halved, (120 grams)
- 1 cup low sodium black beans, drained and rinsed, (260 grams)
- 1 cup frozen corn kernels, thawed, (120 grams)
- 1 tsp olive oil
Recommended Toppings (Not Included in Nutrition Info)
- salsa (I like avocado salsa)
- guacamole
- tortilla strips (find them in the salad toppings aisle)
- plain Greek yogurt or sour cream
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in 4 serving dishes.
- 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 desired toppings before serving.
Tips & Tricks
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 256kcal (13%), Carbohydrates: 23g (8%), Protein: 31g (62%), Fat: 3g (5%), Cholesterol: 55mg (18%), Sodium: 342mg (15%), Potassium: 487mg (14%), Fiber: 4g (17%), Sugar: 6g (7%)
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