Happy meal prep Monday! This one is from several weeks back when I roasted up that amazing spatchcock chicken 🙂
Meal Plan:
Day 1
- Breakfast: Strawberry Peanut Butter Oatmeal Muffin with egg white slices
- Lunch: Mahi-mahi with Mango Salsa, Green Beans and Quinoa
- Dinner: Chinese Chicken Salad
Day 2
- Breakfast: Strawberry Peanut Butter Oatmeal Muffin with egg white slices
- Lunch: Chimichurri Chicken with Roasted Corn
- Dinner: Mahi-mahi with Mango Salsa, Green Beans and Quinoa
Day 3
- Breakfast: Strawberry Peanut Butter Oatmeal Muffin with egg white slices
- Lunch: Chinese chicken salad
- Dinner: Chimichurri Chicken with Roasted Corn
Day 4
- Breakfast: Strawberry Peanut Butter Oatmeal Muffin with egg white slices
- Lunch: Mahi-mahi with Mango Salsa, Green Beans and Quinoa
- Dinner: Chinese Chicken Salad
Day 5
- Breakfast: Strawberry Peanut Butter Oatmeal Muffin with egg white slices
- Lunch: Chimichurri Chicken with Roasted Corn
- Dinner: Mahi-mahi with Mango Salsa, Green Beans and Quinoa
Day 6
- Breakfast: Strawberry Peanut Butter Oatmeal Muffin with egg white slices
- Lunch: Chinese Chicken Salad
- Dinner: Chimichurri Chicken with Roasted Corn
Snacks I’m digging this week:
- Baby carrots and hummus
- Cherries
- Apple slices with 1/2 cup Greek yogurt, 2 tbsp PB2 and cinnamon
- Simply Protein protein bars
- Protein shakes
- Hard boiled egg whites
Strawberry Peanut Butter Oatmeal Muffins
Servings: muffins
Ingredients
- 2 cups rolled oats
- 1 1/2 scoops Cellucor Peanut Butter Marshmallow Whey Protein
- 2 tbsp PB2 powdered peanut butter
- 1/2 tsp baking powder
- 1/4 tsp cinnamon
- 1 cup chopped strawberries
- 1 cup unsweetened applesauce
- 1/4 cup unsweetened vanilla almond milk
- 2 egg whites
- 3 tbsp pure maple syrup
- 3 tbsp low sodium, low sugar peanut butter, melted
- 1 tsp vanilla extract
- Optional: Crushed peanuts for topping
Instructions
- Pre-heat oven to 350 degrees. Arrange 7 jumbo silicone baking cups on a baking sheet.
- In a large bowl, combine all dry ingredients. Add wet ingredients and mix until just combined.
- Divide batter evenly into 7 baking cups. Top with crushed peanuts if desired. Bake for 25-30 minutes or until a toothpick inserted into the center comes out clean.
Tips & Tricks
I recommend these silicone baking cups!
Nutrition Information
Calories: 211kcal (11%), Carbohydrates: 29g (10%), Protein: 12g (24%), Fat: 6g (9%), Cholesterol: 8mg (3%), Sodium: 100mg (4%), Potassium: 98mg (3%), Fiber: 4g (17%), Sugar: 11g (12%)
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%)
Chimichurri Spatchcock Chicken
Servings: servings
Ingredients
- 4 lb whole chicken
- Additional olive oil, salt and pepper for rubbing chicken
Chimichurri
- 1/2 cup curly leaf parsley, packed
- 1/2 cup cilantro, packed
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
- 3 cloves garlic
- 1 tsp red pepper flakes
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp Mexican oregano
Instructions
- Pre-heat oven to 500 degrees. Line a baking sheet with foil and place a cooling rack on top (or use a roasting pan).
- Add all chimichurri ingredients to a food processor and pulse until leaves are chopped into about 1/8″ pieces (or desired size). Set aside.
- Spatchcock chicken, pat it dry and rub it with about 1/2 tbsp olive oil, then generously season with salt and pepper. Top it with 1-2 tbsp chimichurri.
- Place spatchcocked chicken on top of cooling rack (or roasting pan) and tuck the wing tips under the bird so they don’t burn.
- Bake for 30-40 minutes, turning down temperature to 450 degrees if skin is getting dark around the 20-25 minute mark. The chicken is cooked when the middle of the chicken breast reads 165 degrees (and center of thigh reads 180 degrees) and juices run clear.
- Top chicken and serve with remaining chimichurri.
Tips & Tricks
Martha Stewart can teach you how to spatchcock a chicken, check it out here!
The nutrition info is going to be different for every chicken…I calculated it based off of weighing the meat after skin and bones were removed. Moral of the story: the nutrition info is just a ballpark for this recipe.
Nutrition Information
Calories: 307kcal (15%), Protein: 45g (90%), Fat: 14g (22%), Sodium: 6mg, Potassium: 35mg (1%)
I served the spatchcock chicken with some roasted corn, throw in some grilled zucchini too if you’d like.
Mahi-Mahi with Mango Salsa, Green Beans, and Quinoa
Servings: servings
Ingredients
- 1 lb mahi-mahi fillets
- 4 cups green beans
- 2/3 cup tri-color quinoa, cooked according to package directions
- 1 cup mango, chopped
- 1 roma tomato, diced
- 1/4 cup red onion, diced
- 1 lime, juiced
- 2 tbsp cilantro, chopped
Instructions
- Preheat oven to 400 degrees. Line a baking sheet with foil. Add mahi-mahi fillets to baking sheet and sprinkle with salt and pepper. Bake for 15-20 minutes or until fish is opaque and flakes easily with a fork.
- Add green beans to a microwave-safe bowl and cover with a damp paper towel. Microwave for 4-5 minutes until tender crisp. (Skip this step and microwave in the bag if you bought the green beans that steam in the bag.)
- Combine mango, tomato, onion, lime juice, and cilantro. Add salt and pepper if desired. Mix and set aside.
- Serve mahi-mahi over cooked quinoa and green beans. Top with mango salsa.
Nutrition Information
Calories: 280kcal (14%), Carbohydrates: 39g (13%), Protein: 27g (54%), Fat: 3g (5%), Cholesterol: 83mg (28%), Sodium: 114mg (5%), Potassium: 562mg (16%), Fiber: 6g (25%), Sugar: 12g (13%)
Get the recipe for the Chinese Chicken Salad in my 2nd eBook! It’s on sale right now for just $5 with code “CHICKEN“
Containers you see in this prep:
