Happy Monday and happy MLK day! I just finished up re-reading his “Letter from Birmingham Jail,” which has become something of a tradition for me on this day. It’s not a short read, but it’s incredible how much of what he wrote is still so relevant today (in both a horribly disappointing and simultaneously prophetic way). I encourage you to give it a read (yes, the whole thing) and a good think. But for now, let’s get to the meal prep!
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 this week:
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: One Pot Mushroom and Spinach Chicken Orzo
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Spaghetti Squash Chow Mein
- Dinner: One Pot Mushroom and Spinach Chicken Orzo
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Spaghetti Squash Chow Mein
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: One Pot Mushroom and Spinach Chicken Orzo
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Spaghetti Squash Chow Mein
- Dinner: One Pot Mushroom and Spinach Chicken Orzo
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Spaghetti Squash Chow Mein
The Snack Ideas
- Deli turkey with crackers
- Apples with peanut butter
- Blueberries and strawberries
- Protein shakes
- Hard boiled eggs
The Containers
Note: These are Amazon Affiliate links.
The Recipes
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%)
Spaghetti Squash Chow Mein
Servings: servings
Ingredients
- 1.25 lb boneless skinless chicken breasts, sliced into very thin strips
- 1 large spaghetti squash, (750 grams flesh)
- 2 tsp olive oil, divided
- 1 medium red bell pepper, sliced, (170 grams)
- 8 oz shredded cabbage, (227 grams)
- 6 oz snow peas, trimmed, (170 grams)
- 2/3 cup matchstick carrots, (100 grams)
- 1/3 cup green onions, (20 grams)
- 1 medium shallot, diced, (45 grams)
- 1 tbsp ginger, grated
- 1/2 tsp Flavor God Garlic Lover's Seasoning
Sauce
- 1/3 cup no salt added chicken broth
- 1/4 cup oyster sauce
- 2 tbsp low sodium soy sauce
- 1 tbsp sesame oil
- 1/2 tbsp light brown sugar
- 1 tbsp corn starch
Instructions
- Whisk sauce ingredients and set aside.
- Pre-heat oven to 400 degrees. Cut spaghetti squash in half and scoop out seeds. Rub cut sides with 1 tsp olive oil and season with Flavor God seasoning. Bake for 35-40 minutes until flesh flakes away easily with a fork.
- Heat remaining olive oil in a large pan over medium high heat. Sauté shallot and ginger until fragrant, then add chicken. Sauté until cooked through. Remove from pan and set aside.
- Add bell pepper, snow peas, carrots, and green onions to pan and saute. After about 1 minute, add 1 tbsp of water and cover the pan. Continue sautéing covered for 2-3 more minutes until veggies are tender crisp. Add cabbage to the pan, cover, and sauté for 1 more minute.
- Return chicken to the pan, then add noodles and sauce. Mix to combine and coat noodles evenly. After about 2 minutes, remove from heat and divide evenly into 5 serving dishes.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 277kcal (14%), Carbohydrates: 27g (9%), Protein: 29g (58%), Fat: 7g (11%), Cholesterol: 80mg (27%), Sodium: 807mg (35%), Potassium: 487mg (14%), Fiber: 6g (25%), Sugar: 14g (16%)
One-Pot Mushroom and Spinach Chicken Orzo
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (350 grams)
- 1 cup whole wheat orzo
- 1 1/4 cups light coconut milk
- 1 1/4 cup no salt added chicken stock
- 1/2 cup dry white wine, (I used Sauvignon Blanc)
- 2 cups baby spinach
- 12 oz rainbow cherry tomatoes, halved, (340 grams)
- 8 oz sliced Baby Bella mushrooms
- 1/2 cup onion, chopped
- 1/4 cup fresh basil, chopped
- 4 cloves garlic, minced and divided
- 1/2 tbsp ghee
- 1 tsp olive oil
- 1 tsp Oh My Spice! Lemon Pepper Seasoning
- Salt and pepper to taste
- Optional 1/2 cup grated parmesan cheese OR 1 tbsp nutritional yeast for dairy-free
Instructions
- Pre-heat oven to 450 degrees. Line a small baking sheet with aluminum foil.
- Toss halved tomatoes with olive oil and half of the garlic. Arrange in a single layer on lined baking sheet. Bake for 20 minutes and set aside.
- Heat a large pot over medium-high heat. Add ghee and melt, then add onion and garlic. Sauté for 1-2 minutes, then add mushrooms and continue to sauté for another 3 minutes.
- Add coconut milk, chicken stock, wine, and Oh My Spice seasoning. Cover and bring to a boil, then add orzo, salt and pepper. Stir until orzo is covered, then lower heat to a simmer for 7 minutes.
- Remove pot from heat and stir in chicken, spinach, roasted tomatoes, basil, and parmesan cheese. Cover and allow to rest for about 5 minutes or until chicken is heated through, orzo is cooked al dente, and spinach is wilted.
- Serve with fresh lemon zest, basil, and more parmesan cheese, if desired.
Tips & Tricks
- I left the parmesan cheese as optional in case you need to make it dairy-free using nutritional yeast. For macro-tracking purposes, the cheese is not included in the nutrition info.
- Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 425kcal (21%), Carbohydrates: 44g (15%), Protein: 36g (72%), Fat: 9g (14%), Cholesterol: 66mg (22%), Sodium: 191mg (8%), Potassium: 532mg (15%), Fiber: 10g (42%), Sugar: 5g (6%)
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%)
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