Hey hey, meal preppers! This week I’ve got a few new recipes coming at you – chimichurri grilled chicken (which you may have seen hit the blog on Saturday), mixed berry oatmeal muffins (from yesterday), and my take on a chicken cobb salad. Happy prepping!
The Meal Plan:
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Chimichurri Grilled Chicken with Corn and Zucchini
- Dinner: Chicken Cobb Salad with Creamy Avocado Dressing
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Taco Ground Turkey with Sautéed Green Beans and Onions
- Dinner: Chimichurri Grilled Chicken with Corn and Zucchini
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Chicken Cobb Salad with Creamy Avocado Dressing
- Dinner: Taco Ground Turkey with Sautéed Green Beans and Onions
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Chimichurri Grilled Chicken with Corn and Zucchini
- Dinner: Chicken Cobb Salad with Creamy Avocado Dressing
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Taco Ground Turkey with Sautéed Green Beans and Onions
- Dinner: Chimichurri Grilled Chicken with Corn and Zucchini
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Chicken Cobb Salad with Creamy Avocado Dressing
- Dinner: Taco Ground Turkey with Sautéed Green Beans and Onions
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Cinnamon brown rice cakes with peanut butter
- Deli turkey (nitrate and nitrite free)
- Cherries, blackberries, 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:
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%)
Taco Ground Turkey with Sautéed Green Beans and Rice
Servings: servings
Ingredients
- 2 lb extra lean ground turkey (99%)
- 8 cups green beans
- 1 cup Basmati brown rice
- 1 cup no salt added chicken broth
- 1/2 red onion, sliced
- 1 packet Simply Organic Spicy Taco Seasoning
- 1 1/2 tbsp olive oil
- Optional: 1 tbsp ghee
Instructions
- Cook rice according to package directions, but replace half of the water that is called for with chicken broth. Divide evenly into 8 containers.
- Heat a large skillet over medium-high heat. Add ghee if desired, then red onion slices to begin to caramelize onions. Add green beans and toss.
- Continue to sauté, covered, until green onions are tender crisp. Divide green beans evenly into 8 containers.
- In same skillet, heat olive oil, then add ground turkey and taco seasoning. Cook turkey, continuing to break apart with a wooden spoon. Once cooked, divide evenly into 8 containers.
Nutrition Information
Calories: 286kcal (14%), Carbohydrates: 28g (9%), Protein: 29g (58%), Fat: 5g (8%), Cholesterol: 49mg (16%), Sodium: 267mg (12%), Potassium: 317mg (9%), Fiber: 5g (21%), Sugar: 5g (6%)
Note: I divided this recipe in half and used wild rice instead of brown rice this time around.
Chicken Cobb Salad with Creamy Avocado Dressing
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 3 hearts of romaine lettuce, chopped, (255 grams)
- 5 strips uncured, no sugar added bacon
- 2 medium Roma tomatoes, (200 grams)
- 4 hard boiled egg whites, chopped
- 1 tsp Flavor God Garlic Lover’s Seasoning
Creamy Avocado Dressing
- 1 small avocado, skin and seed removed, (120 grams)
- 1/4 cup light coconut milk
- 1 tbsp Flavor God Ranch Seasoning
- Juice of 1 lime
Instructions
- Combine dressing ingredients in a food processor or blender. Blend until smooth. Set aside.
- Season chicken with Flavor God Garlic Lover’s Seasoning and grill or pan fry about 5 minutes per side or until cooked through. Allow chicken to rest for 5 minutes before slicing.
- Cook bacon on a griddle or pan over medium-high heat until it reaches desired doneness. Place on a paper towel lined plate and blot the grease from the bacon. Allow to cool, then chop the bacon.
- Arrange lettuce, tomatoes, hard boiled egg, chopped bacon, and sliced chicken on a serving dish or bowl. Top with dressing before serving.
Nutrition Information
Calories: 283kcal (14%), Carbohydrates: 9g (3%), Protein: 34g (68%), Fat: 11g (17%), Cholesterol: 72mg (24%), Sodium: 568mg (25%), Potassium: 566mg (16%), Fiber: 5g (21%), Sugar: 2g (2%)
Chimichurri Grilled Chicken
Servings: servings
Ingredients
- 1 1/2 lb raw chicken breast
- 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, generous
- 1/2 tsp salt, generous
- 1/2 tsp black pepper, generous
- 1/2 tsp Mexican oregano, generous
Instructions
- Place all ingredients except chicken in a a food processor and blend until leaves are chopped into about 1/8″ pieces (or desired size).
- Pour 1/2 of the chimichurri over the chicken in an airtight container or resealable bag. Marinate for at least 1 hr or overnight.
- Brush hot grill pan or grill grates with olive oil. Grill marinated chicken for about 5-8 minutes per side (depending on thickness) or until the chicken is cooked through.
- Serve chicken with remaining chimichurri.
Nutrition Information
Calories: 194kcal (10%), Carbohydrates: 1g, Protein: 26g (52%), Fat: 8g (12%), Cholesterol: 66mg (22%), Sodium: 80mg (3%), Potassium: 334mg (10%)
I served the Grilled Chimichurri Chicken with grilled corn and zucchini.
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