It’s Monday again, y’all. In case you needed a reminder. Shout out to all the essential workers kicking ass out there while the rest of us wallow in isolation with unemployment or telework woes. In any case, here’s some meal prep inspiration for you:
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Pesto Salmon with Asparagus and Sweet Potatoes
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Pesto Salmon with Asparagus and Sweet Potatoes
- Dinner: Skillet Honey Garlic Chicken with Green Beans and Potatoes
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Pesto Salmon with Asparagus and Sweet Potatoes
- Dinner: Turkey Taco Salad
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Pesto Salmon with Asparagus and Sweet Potatoes
- Dinner: Skillet Honey Garlic Chicken with Green Beans and Potatoes
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Skillet Honey Garlic Chicken with Green Beans and Potatoes
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white omelet
- Lunch: Turkey Taco Salad
- Dinner: Skillet Honey Garlic Chicken with Green Beans and Potatoes
The Snack Ideas
- Popcorn
- Apples with peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
The Containers
The Recipes
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%)
Skillet Honey Garlic Chicken with Fingerling Potatoes and Green Beans
Servings: servings
Ingredients
- 1 1/4 lb chicken breast
- 2 cups fingerling potatoes, halved, (400 grams)
- 16 oz French green beans, (454 grams)
- 2 tbsp honey, (42 grams)
- 1 1/3 tbsp olive oil, (18 grams)
- 1 1/2 tbsp light brown sugar, (18 grams)
- 1 tbsp Dijon mustard
- 4 cloves garlic, minced, (16 grams)
- 1 tsp Flavor God Garlic Lover’s Seasoning
- 1/2 tsp dried parsley
- Fresh parsley to garnish
Instructions
- Pre-heat oven to 400 degrees.
- Whisk together honey, 1 tbsp olive oil, Dijon mustard, brown sugar, garlic, Flavor God seasoning and dried parsley. Â Set aside.
- In a large oven safe skillet, heat remaining olive oil over medium-high heat. Â Add chicken breasts and brown each side (about 1 minute per side). Â Remove chicken from skillet and set aside.
- Add fingerling potatoes to the skillet over medium-high heat and toss in the browned bits and remaining oil. Allow potatoes to cook in the skillet for 3-5 minutes before topping with chicken. Â Brush chicken and potatoes with honey garlic mixture, saving about 2Â tbsp for later.
- Bake chicken and potatoes at 400 degrees for 15 minutes, then remove from oven. Â Set chicken aside and add green beans to the skillet. Â Place chicken on top of green beans and brush with remaining honey garlic mixture.
- Place skillet back in oven and bake for an additional 15 minutes or until chicken reaches an internal temperature of 165 degrees.
Nutrition Information
Calories: 345kcal (17%), Carbohydrates: 46g (15%), Protein: 31g (62%), Fat: 5g (8%), Cholesterol: 80mg (27%), Sodium: 185mg (8%), Potassium: 174mg (5%), Fiber: 7g (29%), Sugar: 15g (17%)
Basil Pesto Salmon with Sweet Potatoes and Asparagus
Servings: servings
Ingredients
- 1.2 lb wild atlantic salmon, skin on, (yields ~1lb without skin)
- 1 bunch asparagus, trimmed, (200 grams)
- 1 large sweet potatoes, cubed, (300 grams)
- 1/4 cup HEB Basil Pesto, (50 grams)
- 1 tsp olive oil
- 1 tsp Flavor God Garlic Lover’s Seasoning
- Salt and pepper to taste
Instructions
- Pre-heat oven to 400 degrees. Line a large baking sheet with foil.
- Toss sweet potatoes in olive oil and arrange in a single layer on lined baking sheet. Season with 1/2 tsp Flavor God Garlic Lover's Seasoning. Bake for 20 minutes or until desired tenderness is reached.
- As sweet potatoes bake, line a second baking sheet with foil and arrange 4 salmon filets on sheet, skin down. Season with remaining Flavor God Garlic Lover's Seasoning. Bake for 12 minutes or until salmon flakes easily with a fork.
- Add asparagus to a microwave safe glass dish (I like using a rectangular Pyrex dish). Cover with a very damp paper towel and microwave for 2 to 2 1/2 minutes or until asparagus is bright green and tender crisp. Immediately remove to an ice bath to stop the cooking, then pat dry and chop into large pieces.
- Serve salmon, sweet potatoes, and asparagus with 1 tbsp pesto per serving.
Nutrition Information
Calories: 285kcal (14%), Carbohydrates: 18g (6%), Protein: 25g (50%), Fat: 12g (18%), Cholesterol: 64mg (21%), Sodium: 150mg (7%), Potassium: 910mg (26%), Fiber: 4g (17%), Sugar: 4g (4%)
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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