It’s that time again – time to get back to work, back to routines, and back to wearing pants. Oh, the humanity! I won’t give you a recap of the Oscars here, because I didn’t watch a single minute of them. Not because I’m taking a stance against them or anything. But after a full day of running around, blogging, and doing chores, I just wanted to veg to some random show while folding my laundry. Even though Netflix was my poison last night, I still managed to stumble upon this Nike commercial that gave me all the feels – definitely worth a watch :).
Here’s what’s on the menu this week:
The Meal Plan
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Instant Pot Thai Peanut Chicken
- Dinner: Baked Cod with Butternut Squash Mash and Sautéed Kale
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Roasted Butternut Squash and Kale Salad
- Dinner: Baked Cod with Butternut Squash Mash and Sautéed Kale
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Instant Pot Thai Peanut Chicken
- Dinner: Baked Cod with Butternut Squash Mash and Sautéed Kale
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Roasted Butternut Squash and Kale Salad
- Dinner: Baked Cod with Butternut Squash Mash and Sautéed Kale
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Instant Pot Thai Peanut Chicken
- Dinner:Roasted Butternut Squash and Kale Salada
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Instant Pot Thai Peanut Chicken
- Dinner:Roasted Butternut Squash and Kale Salad
The Snack Ideas
- Smoked salmon and everything bagel pretzel crisps
- Apples with peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries, strawberries, and grapes
- 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%)
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%)
Instant-Pot Thai Peanut Chicken
Servings: servings
Ingredients
- 1 1/4 lb raw chicken breast
- 1 medium red bell pepper, sliced, (130 grams)
- 4 cups HEB broccoli slaw, (340 grams)
- 1 cup Lundberg Organic Brown Jasmine Rice, cooked according to package directions, (180 grams dry measure)
- 1/3 cup green onions, chopped
- 2 tbsp fresh cilantro, chopped
- Optional: 1/4 cup crushed peanuts
Sauce
- 1 cup light coconut milk, (8 fl oz)
- 1/3 cup PB2 powdered peanut butter, (32 grams)
- 3 cloves garlic, minced, (12 grams)
- 2 tbsp Skippy Natural Creamy Peanut Butter, (32 grams)
- 2 tbsp low sodium soy sauce, (1 fl oz)
- 1 tbsp rice vinegar, (1/2 fl oz)
- 1 tbsp Thai Kitchen red curry paste, (15 grams)
- 1 tbsp ginger paste, (9 grams)
- 1 lime, juiced
Instructions
- In a small bowl, whisk all sauce ingredients except PB2 and peanut butter (they will burn if you put them in before cooking). Pour 1/2 of the sauce into the bottom of the Instant Pot. Add chicken, then add remaining sauce.
- Set Instant Pot to high pressure for 12-14 minutes (do 14 mins for thicker pieces of chicken), followed by manual release. Remove chicken, shred, and set aside. Pour the sauce into a bowl and whisk in PB2 and peanut butter.
- Set Instant Pot to sauté and add bell pepper and broccoli slaw. Sauté for 5 minutes or until pepper begins to soften slightly. Return sauce to the Instant Pot and mix.
- Return chicken to mixture and stir to coat. Add a little chicken stock if the sauce is too thick.
- Serve chicken mixture over a bed of rice and top with fresh cilantro, green onions, and peanuts (if desired).
Tips & Tricks
Nutrition Information
Calories: 390kcal (20%), Carbohydrates: 41g (14%), Protein: 36g (72%), Fat: 9g (14%), Cholesterol: 66mg (22%), Sodium: 473mg (21%), Potassium: 451mg (13%), Fiber: 4g (17%), Sugar: 6g (7%)
Roasted Butternut Squash and Kale Salad
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 8 cups kale, stems trimmed and chopped, (537 grams)
- 2 cups butternut squash, cubed, (325 grams)
- 1/2 cup 50% less sugar dried cranberries, (80 grams)
- 1/3 cup crumbled goat cheese, (37 grams)
- 1/3 cup Fresh Gourmet Honey Roasted Pecan Pieces, (37 grams)
- 1 tsp Flavor God Garlic Lover’s Seasoning
- 1 tbsp olive oil, divided
- Salt and pepper to taste
Honey Mustard Dressing
- 2 1/2 tbsp olive oil
- 2 tbsp Dijon mustard
- 2 tbsp honey
- 1 tbsp apple cider vinegar
- 1 tsp garlic powder
Instructions
- Pre-heat oven to 400 degrees. Add butternut squash to a foil-lined baking sheet, then drizzle with 1 tsp olive oil and 1/2 tsp Flavor God Seasoning. Toss until evenly coated, then bake for 20 minutes.
- Whisk together all vinaigrette ingredients and set aside.
- Gently massage kale with 1 tsp olive oil. Set aside.
- Season chicken with salt, pepper, and Flavor God seasoning on both sides.
- Heat a large skillet over medium high heat. Add remaining 1 tsp olive oil. Add chicken and sear for 3-5 minutes per side or until cooked through.
- Divide all ingredients except pecans evenly into 4 serving bowls and toss until evenly coated with dressing. Top with honey roasted pecans before serving.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 471kcal (24%), Carbohydrates: 43g (14%), Protein: 33g (66%), Fat: 21g (32%), Cholesterol: 74mg (25%), Sodium: 383mg (17%), Potassium: 678mg (19%), Fiber: 10g (42%), Sugar: 21g (23%)
Baked Cod Filets with Butternut Squash Mash and Sautéed Kale
Servings: servings
Ingredients
- 2 10 oz bags frozen Orca Bay Wild Caught Cod Fillets, (567 grams)
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
Butternut Squash Mash
- 5 cups butternut squash cubes, (750 grams)
- 1/3 cup coconut milk, (2.76 oz)
- 1/2 tbsp ghee, (0.25 oz)
- 1 tsp Oh My Spice! Lemon Pepper Seasoning
Sautéed Kale
- 8 cups kale chopped and stems removed, (130 grams)
- 1 tbsp Dijon mustard, (0.5 oz)
- 1 tsp olive oil, (0.17 oz)
Instructions
- Pre-heat oven to 375 degrees. Line a baking sheet with aluminum foil and spray with non-stick cooking spray.
- Arrange cod filets in single layer on lined baking sheet. Season with Oh My Spice! seasoning and bake for 10-12 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, cod, and sautéed kale evenly among 4 serving containers.
Nutrition Information
Calories: 256kcal (13%), Carbohydrates: 26g (9%), Protein: 28g (56%), Fat: 5g (8%), Cholesterol: 50mg (17%), Sodium: 231mg (10%), Potassium: 835mg (24%), Fiber: 5g (21%), Sugar: 5g (6%)
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