Happy Monday everyone! I hope you all had a great weekend. I finally finished up my 4th semester of grad school on Friday, so I had a ton of fun celebrating a combo of no-homework and Fiesta in San Antonio. Let’s just say that there were a lot of margaritas and not-so-healthy food involved.
This prep is one that I actually did several weeks back…I still have yet to visit the grocery store or meal prep for this week. Or do laundry. Or any of my chores, really. But it will happen today! In the meantime, here’s a menu to help get you inspired to do your own prep:
The Meal Plan:
Day 1
- Breakfast: PB&J Overnight Oats
- Lunch: Chicken Burrito Bowl
- Dinner: Greek Chicken Salad
Day 2
- Breakfast: PB&J Overnight Oats
- Lunch: Zucchini Turkey Burger with Grapes
- Dinner: Chicken Burrito Bowl
Day 3
- Breakfast: PB&J Overnight Oats
- Lunch: Greek Chicken Salad
- Dinner: Zucchini Turkey Burger with Grapes
Day 4
- Breakfast: PB&J Overnight Oats
- Lunch: Chicken Burrito Bowl
- Dinner: Greek Chicken Salad
Day 5
- Breakfast: Protein Pancakes
- Lunch: Zucchini Turkey Burger with Grapes
- Dinner: Chicken Burrito Bowl
Day 6
- Breakfast: Protein Pancakes
- Lunch: Greek Chicken Salad
- Dinner: Zucchini Turkey Burger with Grapes
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Cinnamon brown rice cakes with peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
- Lions pack protein cookie dough (I am slightly addicted)
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%)
Greek Chicken Salad
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 8 cups romaine lettuce, chopped
- 1 cup cherry tomatoes, halved, (170 grams)
- 1 cup cucumber, chopped, (150 grams)
- 1/2 cup red onion, sliced
- 1/4 cup kalamata olives, halved, (50 grams)
- Optional toppings: hummus and fat free feta cheese
Marinade
- 1 1/2 tbsp olive oil
- 1 lemon, juiced
- 1 tsp Oh My Spice! Garlic Lover’s Seasoning
- 1 tsp rosemary
Dressing
- 2 tbsp olive oil
- 2 tbsp white wine vinegar
- 1 lemon, juiced
- 1 tbsp Dijon mustard
- 1/2 tsp each: oregano, parsley, Oh My Spice! Garlic Lover’s Seasoning
Instructions
- Whisk together marinade and pour over chicken in a resealable container or plastic bag. Marinate overnight or at least 1 hour.
- Whisk together dressing ingredients and set aside.
- Grill chicken until cooked through, about 5 minutes per side depending on thickness. Allow to rest 5 minutes before slicing.
- Divide all other salad ingredients into 4 servings, top with chicken, dressing, plus hummus and feta, if desired.
Nutrition Information
Calories: 284kcal (14%), Carbohydrates: 11g (4%), Protein: 28g (56%), Fat: 14g (22%), Cholesterol: 66mg (22%), Sodium: 409mg (18%), Potassium: 716mg (20%), Fiber: 3g (13%), Sugar: 4g (4%)
Chicken and Quinoa Burrito Bowl
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (350 grams)
- 1 cup low sodium black beans, rinsed and drained
- 1 cup corn kernels
- 3/4 cup dry tricolor quinoa
- 1/2 cup guacamole
- 1/2 cup salsa
- 1 tsp Oh My Spice! Fajita Seasoning
Instructions
- Cook quinoa according to package directions.
- Divide all ingredients evenly into 4 containers.
Nutrition Information
Calories: 381kcal (19%), Carbohydrates: 42g (14%), Protein: 37g (74%), Fat: 7g (11%), Cholesterol: 67mg (22%), Sodium: 437mg (19%), Potassium: 125mg (4%), Fiber: 6g (25%), Sugar: 5g (6%)
Zucchini Turkey Burger Lettuce Wraps
Servings: burgers
Ingredients
- 1 lb 99% extra lean ground turkey
- 8 large lettuce leaves
- 1 medium zucchini grated and excess water squeezed out
- 1 1/2 cups onion, divided (1 cup sliced, 1/2 cup chopped)
- 1/3 cup Stubbs Sweet Heat Barbecue Sauce
- 1/4 cup Italian Breadcrumbs
- 1 egg
- 1 tsp Oh My Spice! Everything Seasoning
Instructions
- Add ground turkey, grated zucchini, breadcrumbs, egg, 1/2 cup chopped onion, and Flavor God seasoning to a large bowl. Mix until combined, then form 4 patties.
- Grill turkey burgers until cooked through, about 10-12 minutes (I grilled mine on a George Foreman for 11 minutes at 425 degrees).
- Add sliced onions to a hot, non-stick pan. Toss and continue cooking down until onions are caramelized. Add a couple tablespoons of water if needed to keep the onions moist toward the end of cooking.
- Serve turkey burgers on lettuce leaves with caramelized onions and BBQ sauce.
Tips & Tricks
I served this with 1 cup of grapes to make it a meal.
Nutrition Information
Calories: 210kcal (11%), Carbohydrates: 17g (6%), Protein: 30g (60%), Fat: 3g (5%), Cholesterol: 102mg (34%), Sodium: 357mg (16%), Potassium: 192mg (5%), Fiber: 2g (8%), Sugar: 8g (9%)
