Happy SUNDAY, meal preppers! Wait a minute…a new meal prep post on a Sunday? Yep, I’m changing things up a little bit this week. Mostly because tomorrow is National S’mores Day and I want to share s’mores recipes over on IG instead of my usual meal prep Monday content. So, here ya go! Maybe my Sunday preppers will enjoy this enough that I’ll keep it going…
Here’s what’s on this week’s menu:
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Burrito Bowl
- Dinner: Red Thai Curry
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Melon Bacon Burrata Salad
- Dinner: Turkey Burrito Bowl
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Red Thai Curry
- Dinner: Melon Bacon Burrata Salad
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Burrito Bowl
- Dinner: Red Thai Curry
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Melon Bacon Burrata Salad
- Dinner: Turkey Burrito Bowl
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white omelet
- Lunch: Red Thai Curry
- Dinner: Melon Bacon Burrata Salad
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%)
Melon Bacon Burrata Salad
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 6 slices Oscar Meyer Center Cut Bacon, pan-fried and drippings retained, chopped, (39 grams)
- 8 cups baby spinach, (265 grams)
- 2 cups canteloupe, balled, (350 grams)
- 4 oz burrata cheese
- 1/3 cup pecans, (40 grams)
Warm Bacon Vinaigrette
- 1/4 cup shallot, finely diced, (40 grams)
- 3 tbsp apple cider vinegar
- 2 tbsp maple syrup
- 2 tbsp dijon mustard
- 1 1/2 tbsp bacon drippings, (22 grams)
Instructions
- Pan fry bacon according to package directions. Once the bacon has cooked, remove the pan from heat and add shallots to sauté until softened and fragrant. Add remaining dressing ingredients and whisk until smooth. Set aside with dressing in pan to stay warm.
- Cook chicken breast as desired. I prefer to brine mine and air fry. Get the directions here.
- Assemble salad with baby spinach, canteloupe, chicken, bacon, burrata cheese, pecans, and warm bacon dressing.
Nutrition Information
Calories: 368kcal (18%), Carbohydrates: 17g (6%), Protein: 36g (72%), Fat: 17g (26%), Cholesterol: 16mg (5%), Sodium: 470mg (20%), Potassium: 731mg (21%), Fiber: 4g (17%), Sugar: 14g (16%)
Red Thai Curry
Servings: servings
Ingredients
- 1 lb chicken breast, thinly sliced
- 2 large carrots, sliced, (150 grams)
- 1 medium zucchini, sliced, (120 grams)
- 1/2 red bell pepper, sliced, (90 grams)
- 1/2 medium onion, chopped, (50 grams)
- 1 cup coconut milk, (add more for a saucier curry)
- 1/2 cup low sodium chicken broth, (4 oz)
- 3 tbsp Thai red curry paste, (1.5 oz)
- 1/2 tbsp fish sauce, (0.25 oz)
- 1/2 tbsp olive oil, (0.25 oz)
- 1/2 tbsp coconut sugar, (6 grams)
- 1/2 tbsp arrowroot flour, (4.5 grams)
- 1/4 cup Thai basil leaves, chopped
- 2/3 cup Lundberg Organics Brown Jasmine Rice, (120 grams)
Instructions
- Cook rice according to package directions.
- Heat olive oil in a large skillet or pot with flat sides over medium-high heat. Add onion and sauté until fragrant and tender. Add red curry and mix to coat onions.
- Add sliced chicken breast and mix, then add carrot slices. Sauté for 3-4 minutes or until chicken is partly cooked through, then add ¾ cup coconut milk and chicken broth. Bring to a boil.
- While mixture is coming to a boil, whisk the remaining ¼ cup coconut milk with arrowroot flour. Pour into the skillet and mix well. Lower heat to a simmer for 5 minutes.
- Add zucchini, pepper, fish sauce, coconut sugar and basil leaves. Simmer for another 5 minutes and remove from heat. The residual heat will continue to soften the vegetables before serving over rice.
Tips & Tricks
Nutrition Information
Calories: 391kcal (20%), Carbohydrates: 37g (12%), Protein: 32g (64%), Fat: 14g (22%), Cholesterol: 65mg (22%), Sodium: 584mg (25%), Potassium: 318mg (9%), Fiber: 4g (17%), Sugar: 7g (8%)
Ground Turkey Burrito Bowl
Servings: servings
Ingredients
- 1 lb 99% lean ground turkey
- 2 10 oz bags frozen cauliflower rice
- 1 cup cherry tomatoes, halved, (183 grams)
- 1 cup low sodium black beans, rinsed and drained, (130 grams)
- 2/3 cup frozen corn kernels, (342 grams)
- 1/2 cup avocado salsa
- 1/2 cup Frontera Ground Beef Taco Skillet Sauce, (120 grams)
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Fajita Seasoning
Instructions
- Heat olive oil in a large skillet over medium high heat. Add ground turkey and season with Oh My Spice! seasoning. Continuously break apart ground turkey using a wooden spatula until turkey is mostly cooked through, then add Frontera skillet sauce.
- Toss turkey in sauce until evenly coated and continue cooking until turkey is opaque and cooked through. Set aside to cool.
- Cook cauliflower rice according to package directions, then divide into 4 serving bowls or meal prep dishes. Divide black beans, cherry tomatoes, and corn between serving bowls. Before serving, top with avocado salsa.
Nutrition Information
Calories: 308kcal (15%), Carbohydrates: 33g (11%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 55mg (18%), Sodium: 654mg (28%), Potassium: 582mg (17%), Fiber: 6g (25%), Sugar: 11g (12%)
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