Alright meal preppers, you know what time it is! Time for another meal prep Monday, of course. And yes, it’s also time to drag yourself out of bed and get back to work for yet another work week :/ I know, I know…I don’t want to do it either, but alas…responsibility calls. Here’s what’s on my menu this week:
The Meal Plan:
Day 1
- Breakfast: Apple Cinnamon Oatmeal Bars with egg white slices
- Lunch: Chicken Protein Pasta with Zucchini
- Dinner: Shrimp Buddha Bowl
Day 2
- Breakfast: Apple Cinnamon Oatmeal Bars with egg white slices
- Lunch: Roasted Butternut Squash and Kale Salad with Candied Pecans
- Dinner: Shrimp Buddha Bowl
Day 3
- Breakfast: Apple Cinnamon Oatmeal Bars with egg white slices
- Lunch: Chicken Protein Pasta with Zucchini
- Dinner: Shrimp Buddha Bowl
Day 4
- Breakfast: Apple Cinnamon Oatmeal Bars with egg white slices
- Lunch: Roasted Butternut Squash and Kale Salad with Candied Pecans
- Dinner: Shrimp Buddha Bowl
Day 5
- Breakfast: Apple Cinnamon Oatmeal Bars with egg white slices
- Lunch: Chicken Protein Pasta with Zucchini
- Dinner: Roasted Butternut Squash and Kale Salad with Candied Pecans
Day 6
- Breakfast: Apple Cinnamon Oatmeal Bars with egg white slices
- Lunch: Chicken Protein Pasta with Zucchini
- Dinner: Roasted Butternut Squash and Kale Salad with Candied Pecans
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Trail mix
- Deli turkey (nitrate and nitrite free)
- Strawberries and blueberries
- Protein shakes
- Hard boiled egg whites
The Containers:
Note: I used the 24 oz 6 Pack Fitness containers for the Taco Ground Turkey, but they are currently out of stock on Amazon. I linked the 20 oz size here.
The Recipes:
Apple Cinnamon Oatmeal Bars
Servings: bars
Ingredients
- 2 cups rolled oats
- 2 scoops ON Gold Standard Plant Based Protein Vanilla
- 1 1/2 tsp cinnamon, divided
- 1/2 tsp baking powder
- 1/2 tsp arrowroot flour
- 2 medium apples, peeled and sliced, (300 grams)
- 1 cup unsweetened applesauce
- 1/2 cup unsweetened vanilla almond milk
- 1 egg
- 1 egg white
- 3 tbsp maple syrup, divided
- 1 tbsp lemon juice
- 1/2 tsp vanilla extract
Instructions
- Preheat oven to 350 degrees. Line a 8×8″ baking dish with parchment paper.
- Add sliced apples, 1/2 tsp cinnamon, lemon juice, and 1 tbsp maple syrup to a pan and bring to a boil over medium heat. Lower heat to a simmer for about 8-10 minutes. The apples should be tender but not soft.
- Whisk 1/2 tsp arrowroot flour with 2 tbsp of cold water. Pour into apple mixture and stir immediately. Bring mixture back to a boil, then remove from heat, stirring occasionally. Set aside.
- Mix remaining dry ingredients, then add wet ingredients and mix until combined.
- Pour 3/4 of oat mixture into lined baking dish and spread evenly. Top with apple slices, then add spoonfuls of remaining oat mixture on top of apples. Bake for 30-35 minutes or until top begins to turn golden brown.
- Allow bars to cool for at least 10 minutes, then remove to a cutting board using parchment paper. Slice into 9 pieces.
- Top with peanut butter or maple syrup before serving, if desired.
Tips & Tricks
If you’d prefer to use whey protein instead of plant-based, reduce the amount of almond milk you use by half.
Nutrition Information
Calories: 154kcal (8%), Carbohydrates: 25g (8%), Protein: 9g (18%), Fat: 2g (3%), Cholesterol: 21mg (7%), Sodium: 74mg (3%), Potassium: 60mg (2%), Fiber: 3g (13%), Sugar: 10g (11%)
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%)
Roasted Butternut Squash and Kale Salad with Candied Pecans
Servings: servings
Ingredients
- 1 lb raw chicken breast, thinly sliced
- 8 cups chopped kale
- 2 cups butternut squash, cubed
- 1/3 cup 50% less sugar dried cranberries
- 1 tsp Flavor God Garlic Lover’s Seasoning
- Salt and pepper to taste
- Optional: 1/3 cup reduced fat feta cheese
Candied Pecans
- 1/3 cup pecan halves
- 1 egg white
- 2 tbsp light brown sugar
Honey Mustard Vinaigrette
- 3 tbsp Dijon mustard
- 3 tbsp apple cider vinegar
- 1 1/2 tbsp olive oil
- 1 tbsp honey
- 1 tsp garlic powder
Instructions
- Preheat oven to 300 degrees. Line a baking sheet with SILPAT.
- Add brown sugar to a plastic bag and set aside. Whisk egg white until frothy, then mix with pecan halves. Add to plastic bag and toss to coat evenly. Arrange in single layer on lined baking sheet and bake for 40 minutes, flipping halfway.
- Whisk together all vinaigrette ingredients, then set aside in refrigerator.
- Gently massage kale with a small amount of olive oil if desired. Set aside.
- Once candied pecans are done, increase heat in oven to 400 degrees. Add butternut squash to a baking sheet and bake for 20 minutes.
- Season chicken with salt, pepper, and Flavor God seasoning on both sides.
- Heat a large skillet over medium high heat. Add coconut or olive oil if desired. Add chicken and sear for 3-5 minutes per side or until cooked through.
- Divide all ingredients evenly into 4 serving bowls.
Nutrition Information
Calories: 364kcal (18%), Carbohydrates: 35g (12%), Protein: 30g (60%), Fat: 14g (22%), Cholesterol: 66mg (22%), Sodium: 363mg (16%), Potassium: 752mg (21%), Fiber: 7g (29%), Sugar: 18g (20%)
Shrimp Buddha Bowl
Servings: servings
Ingredients
- 1 1/2 lb raw shrimp, peeled and deveined, tail off
- 1/2 cup dry tri-color quinoa, cooked according to package directions, (90 grams)
- 1 1/2 cups butternut squash, cubed, (215 grams)
- 1 bunch asparagus, trimmed, (200 grams)
- 6 cups kale, chopped
- 2 tsp olive oil, divided
- 1/2 tbsp dijon mustard
- 2 tsp Oh My Spice! Lemon Pepper Seasoning, divided
- 1/2 tsp smoked paprika
Honey Mustard Dressing
- 3 tbsp dijon mustard
- 3 tbsp apple cider vinegar
- 1 1/2 tbsp olive oil
- 1 tbsp honey
- 1 tsp garlic powder
Instructions
- Pre-heat oven to 400 degrees. Line a baking sheet with aluminum foil.
- Toss butternut squash cubes with 1/2 tsp olive oil and 1/2 tsp Lemon Pepper Seasoning. Arrange in single layer on lined baking sheet and roast for 20 minutes. Set aside.
- Add trimmed asparagus to a shallow, microwave safe dish. Lay a very damp paper towel over top of the dish and microwave for 2 1/2 minutes. Place steamed asparagus immediately into an ice bath to stop the cooking. Pay dry and cut into bite size pieces. Set aside.
- Heat 1/2 tsp olive oil over medium-high heat in a skillet. Add kale and drizzle with dijon mustard. Sauté kale, turning continuously with tongs until it turns bright green and tender (about 3-5 minutes). Set aside.
- Whisk all dressing ingredients and set aside.
- Rinse shrimp in a colander, then pat dry. Season with remaining Lemon Pepper Seasoning and smoked paprika on both sides.
- Heat remaining olive oil over medium-high heat (aim for the higher side of medium-high) in a large skillet. Add shrimp in a single layer, being careful not to overcrowd the skillet. (You may have to do this in more than 1 batch.) Allow shrimp to cook for 2-3 minutes on one side, then flip and continue cooking until shrimp is opaque, another 2-3 minutes.
- Assemble bowls with quinoa, kale, butternut squash, asparagus, and shrimp. Top with dressing and serve.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 389kcal (19%), Carbohydrates: 29g (10%), Protein: 40g (80%), Fat: 13g (20%), Cholesterol: 255mg (85%), Sodium: 609mg (26%), Potassium: 416mg (12%), Fiber: 4g (17%), Sugar: 4g (4%)
Chicken Protein Pasta with Zucchini
Servings: servings
Ingredients
- 1.25 lb chicken breast, raw
- 1 8 oz box Ancient Harvest POW Pasta Green Lentil Penne
- 1 24 oz jar Nonna’s Natures Way Roasted Sweet Bell Peppers pasta sauce
- 2 baby zucchini, chopped, (300 grams)
- 2 tsp Oh My Spice! Italian Seasoning, divided
- 1/2 tbsp olive oil, divided
Instructions
- Season chicken on both sides with 1 tsp Italian Seasoning.
- Heat 1 tsp olive oil in large skillet over medium-high heat. Add chicken, cover, and sear for 3-5 minutes before flipping and repeating. Continue cooking, uncovered, until chicken is cooked through. Set aside.
- Heat remaining olive oil over medium-high heat in a small pot. Add chopped zucchini and toss occasionally until it is tender crisp. Add pasta sauce, stir, and remove from heat.
- Cook pasta very al dente, about 4-5 minutes for this brand. Rinse quickly with cold water to stop the cooking, then return to pot and immediately toss with 2/3 of pasta sauce and zucchini.
- Slice chicken and serve on top of pasta. Top with remaining sauce.
Tips & Tricks
If you’re unable to find this pasta sauce specifically, I recommend looking for a pasta sauce with less than 250 mg of sodium and less than 5 grams of sugar per serving.
Nutrition Information
Calories: 418kcal (21%), Carbohydrates: 43g (14%), Protein: 41g (82%), Fat: 9g (14%), Cholesterol: 66mg (22%), Sodium: 352mg (15%), Potassium: 565mg (16%), Fiber: 9g (38%), Sugar: 6g (7%)
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