Happy Monday, meal preppers! Hope you all have a great week ahead. Here’s what’s on the menu this week:
The Meal Plan
Day 1
- Breakfast: Zucchini Chocolate Chip Oatmeal Muffins with egg white slices
- Lunch: Tuna Salad with Pretzel Crisps and Grapes
- Dinner: Olive Garden Salad with Chicken
Day 2
- Breakfast: Zucchini Chocolate Chip Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Butternut Squash Mash and Asparagus
- Dinner: Tuna Salad with Pretzel Crisps and Grapes
Day 3
- Breakfast: Zucchini Chocolate Chip Oatmeal Muffins with egg white slices
- Lunch: Olive Garden Salad with Chicken
- Dinner: Air Fryer Chicken with Butternut Squash Mash and Asparagus
Day 4
- Breakfast: Zucchini Chocolate Chip Oatmeal Muffins with egg white slices
- Lunch: Tuna Salad with Pretzel Crisps and Grapes
- Dinner: Olive Garden Salad with Chicken
Day 5
- Breakfast: Zucchini Chocolate Chip Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Butternut Squash Mash and Asparagus
- Dinner: Tuna Salad with Pretzel Crisps and Grapes
Day 6
- Breakfast: Zucchini Chocolate Chip Oatmeal Muffins with egg white slices
- Lunch: Olive Garden Salad with Chicken
- Dinner: Air Fryer Chicken with Butternut Squash Mash and Asparagus
The Snack Ideas
- Carrots and hummus
- Apples with peanut butter
- Deli turkey (nitrate and nitrite free)
- Fruit salad
- Protein shakes
- Hard boiled egg whites
The Containers
Zucchini Chocolate Chunk Oatmeal Muffins
Servings: muffins
Ingredients
Dry Ingredients
- 1 3/4 cups rolled oats, (168 grams)
- 2 scoops PE Science Select Vegan Vanilla Protein Powder, (56 grams)
- 3 oz Guittard 64% baking chocolate, chopped, (90 grams)
- 1/4 cup white whole wheat flour, (30 grams)
- 1 tsp cinnamon
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
Wet Ingredients
- 1 1/4 cup zucchini, grated, (190 grams)
- 5 oz unsweetened vanilla almond milk
- 1/4 cup light brown sugar, packed, (50 grams)
- 3 tbsp Skippy Natural Creamy Peanut Butter, melted, (48 grams)
- 2 tbsp maple syrup, (1 oz)
- 1 large egg, room temperature
- 1 tsp vanilla extract
Instructions
- Pre-heat oven to 350 degrees. Line a muffin tin with non-stick (parchment) cupcake liners. Set aside.
- Add all dry ingredients except chocolate chunks to a medium bowl and mix. Set aside.
- Add brown sugar, maple syrup, vanilla extract, and melted peanut butter to a large bowl. Whisk until well combined, then add egg and almond milk and whisk until smooth.
- Add pre-mixed dry ingredients to the wet ingredients and mix until just combined. Fold in chocolate chips, then spoon into cupcake liners, filling them to the top of the cupcake liner.
- Bake muffins for 21-24 minutes or until a toothpick inserted into the center of a muffin comes out clean.
- Store in a sealed container on the counter for 2-3 days or in the refrigerator for up to a week.
Tips & Tricks
If you’d prefer to use whey instead of vegan protein powder, I’d recommend cutting the amount of almond milk in half.
Nutrition Information
Calories: 179kcal (9%), Carbohydrates: 23g (8%), Protein: 8g (16%), Fat: 7g (11%), Cholesterol: 16mg (5%), Sodium: 230mg (10%), Potassium: 127mg (4%), 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%)
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%)
Air Fryer Chicken and Asparagus with Butternut Squash Mash
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 1 bunch asparagus, trimmed, (300 grams)
- 3 1/2 cups butternut squash, cubed, (568 grams)
- 1/4 cup light coconut milk, (2 oz)
- 1 tbsp olive oil, (1/2 oz)
- 1/2 tbsp unsalted butter, (1/4 oz)
- 1 tbsp Flavor God Garlic Lover's Seasoning
- Salt and pepper to taste
Instructions
- Pound thicker end of chicken down so that the breasts are an even thickness throughout.
- Brine chicken breast overnight in a salt solution like in this recipe.
- Pat chicken dry with a paper towel, then rub with 1 tsp olive oil. Season with salt, pepper, and 1 tsp Flavor God Garlic Lover's Seasoning.
- Pre-heat the air fryer to 380 degrees. Add chicken to the basket in a single layer and air fry for 10-12 minutes or until cooked through, flipping halfway through cooking.
- Add asparagus to a large, microwave safe dish. Cover dish with a very damp paper towel. Microwave for 2-3 minutes or until asparagus is bright green and tender-crisp. Immediately transfer asparagus to an ice bath to stop cooking, then pat dry and cut into 2″ pieces. Set aside.
- Add butternut squash to a medium pot and cover with water. Bring to a boil over high heat, then lower heat to medium and continue boiling for 10-12 minutes or until squash mashes easily with a fork.
- Drain water from squash using a colander, then return it to the pot. Add coconut milk, butter, and 1 tsp Flavor God seasoning. Mash until the squash reaches desired consistency.
- Slice chicken before serving alongside asparagus and butternut squash mash.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 240kcal (12%), Carbohydrates: 19g (6%), Protein: 28g (56%), Fat: 6g (9%), Cholesterol: 75mg (25%), Sodium: 84mg (4%), Potassium: 500mg (14%), Fiber: 5g (21%), Sugar: 6g (7%)
Olive Garden Salad with Chicken Tenderloins
Servings: servings
Ingredients
- 1 lb raw chicken tenderloins
- 8 cups romaine lettuce, sliced, (340 grams)
- 1/2 cup red onion, sliced, (73 grams)
- 24 low sodium pitted black olives, (72 grams)
- 1 cup Olive Garden Garlic & Romano Seasoned Croutons, (56 grams)
- 1/4 cup shredded Parmesan cheese, (20 grams)
- 1/2 cup Light Olive Garden Italian salad dressing, (4 oz)
- 2 Roma tomatoes, chopped, (124 grams)
- 9 Pepperoncini peppers, sliced, (90 grams)
- 1 tsp olive oil
Instructions
- Heat a pan over medium-high heat. Add olive oil until hot, then add chicken breast and cook 3-5 minutes per side or until cooked through. Set aside.
- Layer salad ingredients in serving dishes or meal prep containers, setting aside croutons, cheese, and dressing until ready to serve. Top with cooked, sliced chicken.
Nutrition Information
Calories: 295kcal (15%), Carbohydrates: 21g (7%), Protein: 30g (60%), Fat: 11g (17%), Cholesterol: 69mg (23%), Sodium: 1030mg (45%), Potassium: 106mg (3%), Fiber: 3g (13%), Sugar: 6g (7%)
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