Happy Monday, meal preppers! Hope you all had a great weekend. I worked all weekend, but still managed to get this meal prep post all done for ya 😉 Once I get home from this work trip, I’ve got some awesome meal prep ideas planned to share…all of it freezer-friendly! Subscribe by email or follow me on Instagram so you don’t miss out!
For anyone who’s new here, my meal prep posts go in this order: 1) meal plan (use any or all of it!), 2) snack ideas, 3) links to the containers you see here, and 4) recipes and nutrition info. You can jump straight to the recipes by clicking the “Jump to Recipes” link above. Otherwise, just keep scrolling down!
Here’s what’s on the menu:
The Meal Plan
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Spicy Garlic Shrimp and Asparagus
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Spicy Garlic Shrimp and Asparagus
- Dinner: Slow Cooker Chicken Pot Pie
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Spicy Garlic Shrimp and Asparagus
- Dinner: Turkey Taco Salad
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Spicy Garlic Shrimp and Asparagus
- Dinner: Slow Cooker Chicken Pot Pie
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Slow Cooker Chicken Pot Pie
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Slow Cooker Chicken Pot Pie
The Snack Ideas
- Deli turkey with crackers
- Apples with peanut butter
- Blueberries and strawberries
- Protein shakes
- Hard boiled eggs
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%)
Spicy Garlic Shrimp with Asparagus and Rice
Servings: servings
Ingredients
- 1 lb shrimp, peeled, deveined, and tail-off
- 1 bunch asparagus, ends trimmed, (200 grams)
- 2/3 cup Lundberg Organic Brown Jasmine Rice, cooked according to package directions, (120 grams)
- 1 tsp olive oil, (0.17 oz)
- 3 cloves garlic, minced
- 1/4 cup green onion, chopped
- 1 tsp Flavor God Garlic Lover’s Seasoning
Sauce
- 3 tbsp low sodium soy sauce, (1.5 oz)
- 2 tsp sesame oil, (0.35 oz)
- 1 tbsp sriracha, (0.5 oz)
- 1 tbsp honey, (0.5 oz)
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes
Instructions
- Cook rice according to package directions. Set aside.
- Add asparagus to a large, microwave safe bowl. Cover bowl with a 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.
- In a small bowl, whisk together all sauce ingredients. Set aside.
- Heat olive oil over medium-high heat in a large skillet. Add garlic and saute until fragrant. Add shrimp, season with Flavor God seasoning, and cook for about 1 minute or until partly opaque. Drain any liquid from the skillet.
- Add sauce and bring to a boil. Continue boiling until liquid is reduced and shrimp are cooked through. Remove from heat and add green onion.
- Serve shrimp over rice and asparagus.
Tips & Tricks
Nutrition Information
Calories: 287kcal (14%), Carbohydrates: 31g (10%), Protein: 28g (56%), Fat: 6g (9%), Cholesterol: 170mg (57%), Sodium: 587mg (26%), Potassium: 113mg (3%), Fiber: 2g (8%), Sugar: 7g (8%)
Slow Cooker Chicken Pot Pie.
Servings: servings
Ingredients
- 1 3/4 lb raw chicken breast
- 2 cups celery, chopped, (300 grams)
- 2 cups carrots, chopped, (300 grams)
- 1 1/2 cups frozen peas, (255 grams)
- 1 1/2 cups frozen corn, (200 grams)
- 1 small onion, chopped, (100 grams)
- 4 cloves garlic, minced, (16 grams)
- 1 3/4 cups Swanson Chicken Cooking Stock, (14 oz)
- 1 cup light coconut milk, (8 oz)
- 2 oz unsalted butter
- 1/4 cup all purpose flour, (30 grams)
- 1 1/2 tbsp homemade brine mix, (generous)
- 1 tsp Flavor God Garlic Lover's Seasoning
- 2 dried bay leaves
Instructions
- Season chicken breast with brine mix* and Flavor God Garlic Lover's Seasoning. Add onions to the bottom of the slow cooker, then layer chicken breast on top. Add carrots, garlic, celery, bay leaves, and chicken stock to the slow cooker.
- Cook on high for 3 hours, then remove chicken breasts and allow to rest while preparing the roux.
- Add butter to a medium pan and melt over medium high heat. Gradually add about half of the flour while continuously whisking, then add about half of the coconut milk to keep lumps from forming. Continue gradually adding the remaining flour while whisking.
- Whisk roux into the slow cooker, then add frozen peas and corn. Shred chicken with two forks, then return to slow cooker. Continue cooking on high for 30 more minutes.
- Top with a baked biscuit of choice before serving.
Tips & Tricks
*If you don’t have any of my Homemade Brine Mix already prepared, you can instead use: 2 tsp kosher salt, 1 1/2 tsp Italian seasoning blend (including thyme and rosemary), and 1 tsp sugar.
I topped my pot pie with Pillsbury Golden Layers Butter Tastin’ Bisquits, which adds about 180 calories per serving. I left them off the nutrition info here so you could pick your favorite biscuits and just add those macros on top of the base recipe.
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 1.75cups, Calories: 325kcal (16%), Carbohydrates: 24g (8%), Protein: 30g (60%), Fat: 12g (18%), Cholesterol: 89mg (30%), Sodium: 932mg (41%), Potassium: 283mg (8%), Fiber: 4g (17%), Sugar: 8g (9%)
Ground Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 1/2 cup Frontera New Mexico Taco Skillet Sauce, (120 grams)
- 8 cups romaine lettuce, chopped, (260 grams)
- 1 cup cherry tomatoes, halved, (120 grams)
- 1 cup low sodium black beans, drained and rinsed, (260 grams)
- 1 cup frozen corn kernels, thawed, (120 grams)
- 1 tsp olive oil
Recommended Toppings (Not Included in Nutrition Info)
- salsa (I like avocado salsa)
- guacamole
- tortilla strips (find them in the salad toppings aisle)
- plain Greek yogurt or sour cream
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in 4 serving dishes.
- 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 desired toppings before serving.
Tips & Tricks
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 256kcal (13%), Carbohydrates: 23g (8%), Protein: 31g (62%), Fat: 3g (5%), Cholesterol: 55mg (18%), Sodium: 342mg (15%), Potassium: 487mg (14%), Fiber: 4g (17%), Sugar: 6g (7%)
