Happy Monday, meal peppers! This week I have some quick and easy recipes for you, most of which you’ve probably seen around here before. Making what you already know (and know that you enjoy) can be a huge time saver. I hope you all have a great week!
The Meal Plan
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Tuna Salad with Pita Bread and Grapes
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Mixed Spring Veggies
- Dinner: Tuna Salad with Pita Bread and Grapes
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Chicken Tenders with Bird’s Eye Italian Style Protein Blend
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Tuna Salad with Pita Bread and Grapes
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Mixed Spring Veggies
- Dinner: Tuna Salad with Pita Bread and Grapes
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Chicken Tenders with Bird’s Eye Italian Style Protein Blend
The Snack Ideas
- Smoked salmon and everything bagel pretzel crisps
- Apples with peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
The Containers
The Recipes
Blueberry Almond Baked Protein Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats
- 2 scoops Cellucor Whipped Vanilla whey protein
- 1 cup applesauce
- 1/4 cup maple syrup
- 2 egg whites
- 1 tsp almond extract
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 1/2 cup unsweetened vanilla almond milk
- 1 1/2 tbsp almond butter
- 3 tbsp almond slivers
- 1 cup blueberries
Instructions
- Pre-heat oven to 350 degrees.
- Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.
- Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.
- Add remaining wet ingredients and stir until just combined, then fold in blueberries.
- Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet. Top with almond slivers.
- Bake at 350 degrees for 35 minutes or until the tops begin to get golden brown and do not collapse when touched (they will get firmer as they cool).
Tips & Tricks
Try scooping with a 4-oz disher and baking with these jumbo silicone baking cups for best results.
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 237kcal (12%), Carbohydrates: 35g (12%), Protein: 13g (26%), Fat: 5g (8%), Cholesterol: 10mg (3%), Sodium: 84mg (4%), Fiber: 5g (21%), Sugar: 13g (14%)
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%)
Tuna Salad
Servings: servings (approx. 1/2 cup per serving)
Ingredients
- 14 oz drained chunk light tuna, (This is the drained weight – the package weight will vary depending on if you buy cans or pouches)
- 4 oz drained chunk white albacore tuna, (This is also the drained weight)
- 1/2 cup Hellman’s Olive Oil Mayonnaise, (4 oz)
- 1/4 cup celery, chopped, (35 grams)
- 1/4 cup red onion, chopped, (35 grams)
- 2 tbsp pickle relish or chopped pickle, (1 oz)
- 1 tbsp Dijon mustard, (0.5 oz)
- 1 tsp lemon zest
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
Instructions
- Add all ingredients to a bowl and mix until well combined.
Nutrition Information
Calories: 213kcal (11%), Carbohydrates: 5g (2%), Protein: 24g (48%), Fat: 10g (15%), Cholesterol: 50mg (17%), Sodium: 489mg (21%), Potassium: 363mg (10%), Sugar: 2g (2%)
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%)
Chicken Tenders with Bird’s Eye Italian Style Protein Blend
Servings: servings
Ingredients
- 1 lb raw chicken tenderloins
- 2 11.5 oz bags Birds Eye Steamfresh Protein Blends Italian Style
- 1 tsp olive oil
- 1/2 tsp Montreal Steak Seasoning
Instructions
- Heat olive oil in a skillet over medium high heat. Season chicken tenderloins on both sides and add to hot skillet, then cover.
- Cook chicken for 4-5 minutes per side until cooked through. Divide among 4 containers.
- Prepare frozen Protein Blends according to package directions. I recommend microwaving them about 30 seconds to 1 minute less than recommended if you will be reheating them as part of your meal prep.
Nutrition Information
Calories: 320kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 6g (9%), Cholesterol: 83mg (28%), Sodium: 445mg (19%), Fiber: 9g (38%), Sugar: 2g (2%)
Chicken Tenders with Mixed Spring Veggies
Servings: servings
Ingredients
- 1 lb raw chicken tenderloins
- 2 10 oz bags PictSweet Farms Frozen Spring Vegetables with Asparagus
- 1 tsp olive oil
- 1/2 tsp Montreal Steak Seasoning
Instructions
- Heat olive oil in a skillet over medium high heat. Season chicken tenderloins on both sides and add to hot skillet, then cover.
- Cook chicken for 4-5 minutes per side until cooked through. Divide among 4 containers.
- Prepare frozen vegetables according to package directions. I recommend microwaving them about 30 seconds to 1 minute less than recommended since if will be reheating them as part of your meal prep.
Nutrition Information
Calories: 180kcal (9%), Carbohydrates: 13g (4%), Protein: 25g (50%), Fat: 2g (3%), Cholesterol: 65mg (22%), Sodium: 325mg (14%), Fiber: 2g (8%), Sugar: 7g (8%)
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