Happy Monday, meal preppers! If you haven’t heard, my new book is now up for purchase! This one is available in both paperback and eBook format – click here or the “Books” tab in the menu to get your copy and get all the details!
I’m feeling exhausted this morning, how about all of you? This weekend I drug my feet on meal prepping, debated even doing it, but finally got it done last night just in time to watch the terrible Sunday night football game (I’m a Steelers fan for those who don’t know). Anyway, waking up this morning I’m so glad I just knocked out my meal prep so I don’t even have to think about it tonight and can get other stuff done after hitting the gym!
Here’s what’s on the menu:
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Egg Roll in a Bowl
- Dinner: Olive Garden Salad
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Butternut Squash Mash and Asparagus
- Dinner: Egg Roll in a Bowl
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Olive Garden Salad
- Dinner: Air Fryer Chicken with Butternut Squash Mash and Asparagus
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Egg Roll in a Bowl
- Dinner: Olive Garden Salad
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Butternut Squash Mash and Asparagus
- Dinner: Egg Roll in a Bowl
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Olive Garden Salad
- Dinner: Air Fryer Chicken with Butternut Squash Mash and Asparagus
The Snack Ideas
- Pretzel crisps with lox and hard boiled eggs
- Apples with peanut butter
- Blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
The Containers
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%)
Egg Roll in a Bowl
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 1 lb ground pork
- 1 13.5 oz bag coleslaw mix (no dressing), (397 grams)
- 1 12 oz bag broccoli slaw, (340 grams)
- 1 6 oz bag snow peas, sliced, (170 grams)
- 5 cloves garlic, minced, (20 grams)
- 1 1/2 tbsp fresh grated ginger
- 1 tbsp sesame oil, divided, (1/2 oz)
Sauces
- 6 tbsp low sodium soy sauce, (3 oz)
- 2 tbsp rice wine vinegar, (1 oz)
- 1 tbsp sriracha sauce, (1/2 oz)
- 1 tbsp hoisin sauce, (1/2 oz)
Optional Toppings (Not Included in Nutrition Info)
- sriracha mayo
- wonton strips
- green onion, chopped
- sesame seeds
Instructions
- Heat 1 tsp sesame oil in a large sauté pan over medium high heat. Add broccoli slaw and snow peas, tossing to distribute the oil. Cover and sauté for 3-5 minutes or until broccoli is tender crisp (add 1-2 tbsp of water to help it along if needed). Add to a large bowl and set aside to cool.
- Heat remaining sesame oil in the same large sauté pan over medium high heat. Add garlic and sauté until it becomes fragrant, about 1 minute.
- Add ground turkey, ground pork, sriracha, and ginger to the sauté pan. Break meat apart with wooden spatula as it cooks, ensuring sriracha and ginger are distributed throughout the meat chunks.
- When meat is mostly cooked through but still has spots of pink, add soy sauce, rice wine vinegar, and hoisin sauce. Continue stirring and breaking apart meat until cooked through, about 7-10 minutes total.
- Once meat is cooked, add coleslaw and mix until combined with meat. Add broccoli slaw and snow peas back into sauté pan and mix until combined.
- Divide mixture evenly into 6 serving dishes or meal prep containers. Top with and desired optional toppings before serving.
Tips & Tricks
- If you don’t have hoisin sauce on hand or can’t find it, use 1/2 tbsp brown sugar instead. It doesn’t have the same flavor, but will lend some of the same sweetness.
- For a lower fat version, use only lean ground turkey.
- Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 312kcal (16%), Carbohydrates: 12g (4%), Protein: 33g (66%), Fat: 15g (23%), Cholesterol: 83mg (28%), Sodium: 719mg (31%), Potassium: 632mg (18%), Fiber: 3g (13%), Sugar: 7g (8%)
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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