Monday again, ho hum :/ I’m in the last two weeks of my 4th semester of grad school, so I’ve got lots of presentations, projects, and finals to get geared up for to close this one out. Can we just fast forward to April 27th at 4 pm?
This week was another rotisserie chicken kind of meal prep…which means that speed was the name of the game! I feel like a little bit of a broken record, but ain’t nobody (ehem…me!) got time for cooking their own chicken this week. Anywho, here’s what’s on the menu:
The Meal Plan:
Day 1
- Breakfast: PB&J Overnight Oats with egg white slice
- Lunch: Honey Orange Glazed Salmon with asparagus and sweet potato
- Dinner: Chicken Caesar Salad Wrap
Day 2
- Breakfast: PB&J Overnight Oats with egg white slice
- Lunch: Honey Orange Glazed Salmon with asparagus and sweet potato
- Dinner: Turkey Taco Salad
Day 3
- Breakfast: PB&J Overnight Oats with egg white slice
- Lunch: Honey Orange Glazed Salmon with asparagus and sweet potato
- Dinner: Chicken Caesar Salad Wrap
Day 4
- Breakfast: PB&J Overnight Oats with egg white slice
- Lunch: Honey Orange Glazed Salmon with asparagus and sweet potato
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Protein pancakes
- Lunch: Chicken Caesar Salad Wrap
- Dinner: Turkey Taco Salad
Day 6
- Breakfast: Protein pancakes
- Lunch: Chicken Caesar Salad Wrap
- Dinner: Turkey Taco Salad
The Snack Ideas:
- Plantain chips with flavored tuna packets
- Sea salt popcorn
- Deli turkey
- Blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
The Containers:
The Recipes:
Dairy Free PB&J Overnight Oats
Servings: servings
Ingredients
- 2 cups unsweetened vanilla almond milk
- 1 1/3 cups rolled oats
- 3/4 cup PB2 powdered peanut butter, (72 grams)
- 4 scoops Sports Research collagen peptides, (44 grams)
- 2 cups frozen strawberries
- 4 tsp chia seeds
Instructions
- Whisk almond milk, PB2, and collagen until smooth. Pour evenly into 4 containers.
- Add 1/3 cup rolled oats to each of the 4 containers and mix until oats are submerged in liquid.
- Place strawberries in a microwave safe bowl. Microwave for 1 minute at a time until strawberries can be mashed to a chunky consistency. Mix in chia seeds.
- Divide strawberry mixture evenly into the 4 containers of oats. Refrigerate overnight before serving.
Nutrition Information
Calories: 284kcal (14%), Carbohydrates: 36g (12%), Protein: 23g (46%), Fat: 7g (11%), Sodium: 282mg (12%), Potassium: 261mg (7%), Fiber: 10g (42%), Sugar: 5g (6%)
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%)
Honey Orange Glazed Salmon
Servings: servings
Ingredients
- 1 lb wild sockeye salmon, raw
- 2 medium sweet potatoes, (400 grams)
- 24 spears asparagus, trimmed, (300 grams)
- 2 tbsp fresh orange juice
- 1 tbsp honey
- 1 tsp dijon mustard
- 1 tsp olive oil
- 3/4 tsp Flavor God Garlic Lover’s Seasoning, divided
- 1/4 tsp chili powder
Instructions
- Pre-heat oven to 400 degrees. Line 2 baking sheets with foil and set aside.
- Cut sweet potatoes in half lengthwise. Rub with olive oil and season with 1/2 tsp Flavor God Garlic Lover’s seasoning. Arrange cut side up on lined baking sheet. Bake for 35-40 minutes until tender.
- Add orange juice, honey, dijon mustard, chili powder, and remaining Flavor God seasoning to a small, shallow pan. Bring to a boil, then lower heat to a simmer until liquid is reduced by half, about 5-10 minutes. Place in the refrigerator to cool.
- Add trimmed asparagus to a microwave safe dish. Cover with a very damp paper towel and microwave for 2-3 minutes or until bright green and tender crisp. Blanch in an ice bath to stop the cooking.
- Cut salmon into 4 even serving sizes. Arrange on 2nd lined baking sheet. Once glaze has cooled, brush it onto salmon. Bake for 12 minutes or until salmon flakes apart easily with a fork.
- Serve salmon with fresh orange slices, sweet potatoes, and asparagus.
Nutrition Information
Calories: 372kcal (19%), Carbohydrates: 34g (11%), Protein: 28g (56%), Fat: 13g (20%), Cholesterol: 100mg (33%), Sodium: 180mg (8%), Potassium: 969mg (28%), Fiber: 5g (21%), Sugar: 11g (12%)
Gluten Free Chicken Caesar Wraps
Servings: wraps
Ingredients
- 1 lb raw chicken breast
- 4 Mission Gluten Free Soft Tortillas
- 3 cups romaine lettuce, chopped
- 3 oz matchstick carrots
- 4 tbsp Litehouse Organic Caesar Salad Dressing
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Garlic Lovers Seasoning
Instructions
- Season chicken breast on both sides with seasoning. Heat olive oil in a large skillet over medium-high heat. Add chicken and cover. Cook on both sides for 3-5 minutes or until cooked through.
- Heat tortillas in skillet or microwave, then top with lettuce, chicken, carrots, and dressing.
Nutrition Information
Calories: 349kcal (17%), Carbohydrates: 28g (9%), Protein: 30g (60%), Fat: 13g (20%), Cholesterol: 66mg (22%), Sodium: 635mg (28%), Potassium: 444mg (13%), Fiber: 3g (13%), Sugar: 4g (4%)
I used rotisserie chicken in this prep to save time, and I served the wrap with grapes.
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%)
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