You know what time of week it is! Time to get back to the grind, and I’m here to help with a new weekly meal prep plan. I trust that you all got plenty of sleep last night considering that the Super Bowl commercials were more exciting than the game itself. Is it just me or have those even gotten a little less exciting in the last few years? It seemed like a lot of movie/TV show previews and regular old product/service ads. There were still some good ones in my opinion – my faves were: Bud Light vs GOT, Stella Artois (with The Dude!), Amazon Alexa, Audi eTron, and the NFL Centennial. The Verizon first responder ones were pretty heartwarming too. Anywho, now that the Pats have as many Super Bowl championships as the Steelers, I’m hoping we’ll finally get to watch someone else play in the big game next year (preferably my Steelers 😉 ).
Here’s what’s on the menu this week:
The Meal Plan
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Spinach Meatballs with Red Lentil Pasta and Marinara
- Dinner: Roasted Butternut Squash and Kale Salad
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Fajita Bowl
- Dinner: Turkey Spinach Meatballs with Red Lentil Pasta and Marinara
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Roasted Butternut Squash and Kale Salad
- Dinner: Chicken Fajita Bowl
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Spinach Meatballs with Red Lentil Pasta and Marinara
- Dinner: Roasted Butternut Squash and Kale Salad
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Fajita Bowl
- Dinner: Turkey Spinach Meatballs with Red Lentil Pasta and Marinara
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Roasted Butternut Squash and Kale Salad
- Dinner: Chicken Fajita Bowl
The Snack Ideas
- Flavored tuna packets with plantain chips
- Celery and 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%)
Turkey Spinach Meatballs with Red Lentil Pasta and Marinara
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 10 oz frozen chopped spinach, thawed
- 8 oz Ancient Harvest Pow! Pasta Red Lentil Rotini, (227 grams)
- 25.5 oz Dave’s Gourmet Roasted Garlic & Sweet Basil Organic Pasta Sauce, (3 cups)
- 1/4 cup grated parmesan cheese, (25 grams)
- 1/4 cup Italian breadcrumbs, (24 grams)
- 1 egg
- 2 cloves garlic, minced, (8 grams)
- 1/2 tsp Flavor God Garlic Lover’s Seasoning
Instructions
- Pre-heat oven to 400 degrees. Line a baking sheet with SILPAT or aluminum foil.
- Add ground turkey, cheese, breadcrumbs, egg, garlic, and Flavor God seasoning to a bowl.
- Dump bag of thawed spinach onto a double layer of paper towels. Wrap the spinach up in the paper towels and squeeze excess water out of the spinach until it becomes difficult to get a lot more water out of the spinach. Add to bowl with the turkey mixture.
- Combine meatball mixture with your hands, then roll into 1″ to 1 1/2″ meatballs. Arrange on lined baking sheet and spray lightly with some olive or coconut oil. Bake for 20 minutes or until cooked through. Set aside.
- Cook lentil pasta very al dente according to package directions (no more than 6 minutes). Strain pasta from water, then divide evenly into four serving dishes.
- Top pasta with about half of the marinara, then add meatballs on top, then finish with remaining marinara.
Nutrition Information
Calories: 466kcal (23%), Carbohydrates: 52g (17%), Protein: 47g (94%), Fat: 10g (15%), Cholesterol: 61mg (20%), Sodium: 466mg (20%), Potassium: 203mg (6%), Fiber: 11g (46%), Sugar: 7g (8%)
Chicken Fajita Bowls
Servings: servings
Ingredients
- 2 lb chicken breast, sliced thinly into strips
- 1 cup Lundberg Basmati Brown Rice, cooked according to package directions
- 1 8-oz bag Frontera Green Chile Enchilada Sauce
- 1 cup HEB Mild Guacamole
- 1 cup Cocina Fresca Mild Jalapeno Salsa
- 1 red bell pepper, sliced, (120 grams)
- 1 green bell pepper, sliced, (120 grams)
- 1/2 medium yellow onion, sliced, (50 grams)
- 3 cloves garlic, minced
- 1 tsp Oh My Spice! Sriracha Lime Seasoning
Instructions
- Pre-heat oven to 400 degrees.
- Add chicken, enchilada sauce, bell pepper, onion, garlic, and seasoning to a large oven safe dish. Mix together with your hands and bake for 30-35 minutes or until chicken is cooked through.
- Serve chicken fajitas over rice with guacamole and salsa.
Nutrition Information
Calories: 307kcal (15%), Carbohydrates: 27g (9%), Protein: 30g (60%), Fat: 9g (14%), Cholesterol: 66mg (22%), Sodium: 628mg (27%), Potassium: 355mg (10%), Fiber: 6g (25%), Sugar: 3g (3%)
Roasted Butternut Squash and Kale Salad with Candied Pecans
Servings: servings
Ingredients
- 1 lb raw chicken breast, thinly sliced
- 8 cups chopped kale
- 2 cups butternut squash, cubed
- 1/3 cup 50% less sugar dried cranberries
- 1 tsp Flavor God Garlic Lover’s Seasoning
- Salt and pepper to taste
- Optional: 1/3 cup reduced fat feta cheese
Candied Pecans
- 1/3 cup pecan halves
- 1 egg white
- 2 tbsp light brown sugar
Honey Mustard Vinaigrette
- 3 tbsp Dijon mustard
- 3 tbsp apple cider vinegar
- 1 1/2 tbsp olive oil
- 1 tbsp honey
- 1 tsp garlic powder
Instructions
- Preheat oven to 300 degrees. Line a baking sheet with SILPAT.
- Add brown sugar to a plastic bag and set aside. Whisk egg white until frothy, then mix with pecan halves. Add to plastic bag and toss to coat evenly. Arrange in single layer on lined baking sheet and bake for 40 minutes, flipping halfway.
- Whisk together all vinaigrette ingredients, then set aside in refrigerator.
- Gently massage kale with a small amount of olive oil if desired. Set aside.
- Once candied pecans are done, increase heat in oven to 400 degrees. Add butternut squash to a baking sheet and bake for 20 minutes.
- Season chicken with salt, pepper, and Flavor God seasoning on both sides.
- Heat a large skillet over medium high heat. Add coconut or olive oil if desired. Add chicken and sear for 3-5 minutes per side or until cooked through.
- Divide all ingredients evenly into 4 serving bowls.
Nutrition Information
Calories: 364kcal (18%), Carbohydrates: 35g (12%), Protein: 30g (60%), Fat: 14g (22%), Cholesterol: 66mg (22%), Sodium: 363mg (16%), Potassium: 752mg (21%), Fiber: 7g (29%), Sugar: 18g (20%)
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