You guessed it! Time for another #MealPrepMonday. I am already dragging this morning and I didn’t even stay up late to watch the Grammy’s! Instead I binge finished binge watching The Handmaid’s Tale and went to bed at a normal time. I had started watching the show a while back but it started so sloooooooow that I stopped. Glad I picked it back up again because now I like it even better than the book. Can’t wait for season 3!
Anywho, here’s what’s on the menu this week…just a reminder that all the recipe cards and MFP barcodes are down at the bottom of the post – just keep scrolling!
The Meal Plan:
- Breakfast: Blueberry Almond Oatmeal Muffins with garden egg white slices
- Lunch: Korean Chicken Thighs with Baby Bok Choy and Rice
- Dinner: Baked Barramundi with Butternut Squash Mash and Sautéed Kale
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with garden egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Baked Barramundi with Butternut Squash Mash and Sautéed Kale
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with garden egg white slices
- Lunch: Korean Chicken Thighs with Baby Bok Choy and Rice
- Dinner: Baked Barramundi with Butternut Squash Mash and Sautéed Kale
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with garden egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Baked Barramundi with Butternut Squash Mash and Sautéed Kale
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with garden egg white slices
- Lunch: Korean Chicken Thighs with Baby Bok Choy and Rice
- Dinner: Turkey Taco Salad
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with garden egg white slices
- Lunch: Korean Chicken Thighs with Baby Bok Choy and Rice
- Dinner: Turkey Taco Salad
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Celery and peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
The Containers:
The Recipes:
Blueberry Almond Baked Protein Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats
- 2 scoops Cellucor Whipped Vanilla whey protein
- 1 cup applesauce
- 1/4 cup maple syrup
- 2 egg whites
- 1 tsp almond extract
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 1/2 cup unsweetened vanilla almond milk
- 1 1/2 tbsp almond butter
- 3 tbsp almond slivers
- 1 cup blueberries
Instructions
- Pre-heat oven to 350 degrees.
- Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.
- Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.
- Add remaining wet ingredients and stir until just combined, then fold in blueberries.
- Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet. Top with almond slivers.
- Bake at 350 degrees for 35 minutes or until the tops begin to get golden brown and do not collapse when touched (they will get firmer as they cool).
Tips & Tricks
Try scooping with a 4-oz disher and baking with these jumbo silicone baking cups for best results.
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 237kcal (12%), Carbohydrates: 35g (12%), Protein: 13g (26%), Fat: 5g (8%), Cholesterol: 10mg (3%), Sodium: 84mg (4%), Fiber: 5g (21%), Sugar: 13g (14%)
Garden Fresh Egg White Slices
Servings: slices
Ingredients
- 3 cups egg whites, (24 oz)
- 6 mini sweet peppers, sliced, (100 grams)
- 1/2 cup cherry tomatoes, halved, (100 grams)
- 2 tbsp shallot, diced, (13 grams)
- 1 tsp olive oil, (0.17 oz)
Instructions
- Heat olive oil over medium high heat in a medium sauté pan. Add peppers, tomatoes, and shallot and sauté for 3-4 minutes or until fragrant. Set aside and allow the pan to cool.
- Pour egg whites over the sautéed veggies in the cooled pan. Cover and turn heat to just above medium.
- 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.
Nutrition Information
Calories: 73kcal (4%), Carbohydrates: 3g (1%), Protein: 13g (26%), Fat: 1g (2%), Sodium: 188mg (8%), Potassium: 41mg (1%), Sugar: 2g (2%)
Korean Chicken Thighs
Servings: servings
Ingredients
- 1 lb boneless, skinless chicken thighs, excess fat trimmed
- 2 1/2 tbsp low sodium soy sauce, (1.25 oz)
- 2 tbsp gochuchang, (1 oz)
- 2 tbsp water, (1 oz)
- 1 tbsp brown sugar, (12 grams)
- 1 tbsp grated ginger, (7 grams)
- 1/2 tbsp sesame oil, (0.25 oz)
- 1 tsp olive oil, (0.17 oz)
- 1/2 tsp gochugaru (red pepper powder)
- Optional toppings: chopped green onion, sesame seeds
Instructions
- Whisk together all ingredients except chicken and olive oil.
- Add chicken to a resealable bag or container and add marinade. Massage marinade into chicken, then place in refrigerator to marinate overnight.
- Heat olive oil in a large pan over medium-high heat. Add chicken thighs (rough side down) and cover. Cook for about 6 minutes on one side, then remove cover, and continue cooking for about 2 minutes.
- Flip chicken and continue cooking for about 4 minutes on the other side (uncovered). Adjust cooking time to ensure chicken is cooked through and flip more often if the marinade begins to burn.
- Serve over rice and steamed bok choy, if desired.
Nutrition Information
Calories: 219kcal (11%), Carbohydrates: 5g (2%), Protein: 26g (52%), Fat: 11g (17%), Cholesterol: 95mg (32%), Sodium: 385mg (17%), Potassium: 9mg, Sugar: 4g (4%)
Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb Jennie-O extra lean ground turkey, 99%
- 1/2 cup Frontera New Mexico Taco Skillet Sauce
- 2 hearts romaine lettuce, chopped
- 1 cup cherry tomatoes, halved
- 1 cup black beans
- 1 cup corn kernels
- 1/2 cup Casa Sanchez Taqueria Style Avocado Salsa
- 1/4 cup Fage 0% plain Greek yogurt
- 1/2 cup tortilla strips
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in a meal prep container.
- Heat a large skillet over medium-high heat, then add about 1 tsp of olive oil. Add ground turkey and break apart with a wooden spatula until nearly cooked through, then add skillet sauce and finish cooking.
- Serve over veggies, then add Greek yogurt, avocado salsa and tortilla strips on top.
Nutrition Information
Calories: 322kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 56mg (19%), Sodium: 613mg (27%), Fiber: 6g (25%), Sugar: 8g (9%)
Baked Barramundi with Butternut Squash Mash and Sautéed Kale
Servings: serving
Ingredients
- 4 pieces barramundi filets, (672 grams)
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
Butternut Squash Mash
- 5 cups butternut squash cubes
- 1/3 cup coconut milk
- 1/2 tbsp ghee
- 1 tsp Oh My Spice! Lemon Pepper Seasoning
Sautéed Kale
- 8 cups kale, chopped and stems removed
- 1 tbsp Dijon mustard
- 1 tsp olive oil
Instructions
- Pre-heat oven to 400 degrees. Line a baking sheet with aluminum foil and spray with non-stick cooking spray.
- Arrange barramundi filets in single layer on lined baking sheet. Season with Oh My Spice! seasoning and bake for 15 minutes or until fish is cooked through and flakes easily with a fork.
- Add butternut squash to a large pot. Cover with water and bring to a boil for 10-15 minutes or until squash is tender. Drain water and add remaining squash mash ingredients. Mash until it reaches desired consistency.
- Heat olive oil over medium-high heat in a large skillet. Add kale and toss with Dijon mustard until kale is bright green and has softened to desired texture.
- Divide butternut squash mash, barramundi, and sautéed kale evenly among 4 serving containers.
Nutrition Information
Calories: 349kcal (17%), Carbohydrates: 25g (8%), Protein: 37g (74%), Fat: 12g (18%), Cholesterol: 35mg (12%), Sodium: 255mg (11%), Potassium: 773mg (22%), Fiber: 5g (21%), Sugar: 5g (6%)
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