It’s Monday again and you know what that means! Time for another meal plan extravaganza. This week I’m featuring a new recipe that you may have seen here a few days ago (Balsamic Glazed Steak Roll-Ups), plus some of my favorite meal prep classics. Keep scrolling to the bottom for all the printable recipe cards and nutrition info.
Here’s what’s on the menu this week:
The Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Balsamic Glazed Steak Roll-Ups with Roasted Brussels Sprouts
- Dinner: Instant Pot Thai Peanut Chicken
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Grilled Chicken with Olive Garden Salad
- Dinner: Balsamic Glazed Steak Roll-Ups with Roasted Brussels Sprouts
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Instant Pot Thai Peanut Chicken
- Dinner: Grilled Chicken with Olive Garden Salad
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Balsamic Glazed Steak Roll-Ups with Roasted Brussels Sprouts
- Dinner: Instant Pot Thai Peanut Chicken
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Grilled Chicken with Olive Garden Salad
- Dinner: Balsamic Glazed Steak Roll-Ups with Roasted Brussels Sprouts
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Instant Pot Thai Peanut Chicken
- Dinner: Grilled Chicken with Olive Garden Salad
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Carrots with hummus
- Deli turkey (nitrate and nitrite free)
- Blueberries 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%)
Balsamic Glazed Steak Roll-Ups
Servings: servings
Ingredients
- 1 lb flank steak
- 1 medium bell pepper, sliced, (150 grams)
- 1 large carrot, julienned, (75 grams)
- 1 medium zucchini, julienned, (150 grams)
- 1/4 cup balsamic vinegar, (2 oz)
- 1/2 tbsp honey, (0.25 oz)
- 1/2 tbsp lemon juice, (0.25 oz)
- 1/2 tbsp olive oil, (0.25 oz)
- 1 tsp Montreal Steak Seasoning
Instructions
- Add balsamic vinegar, honey, and lemon juice to a small pan and bring to a boil over medium heat. Continue to boil for 10-12 minutes or until reduced by about half.
- Heat a large, oven-safe skillet over medium-high heat. Add 1/2 tsp of olive oil, if desired. Add vegetables and sauté until tender-crisp, about 5 minutes. Set aside.
- Cut flank steak against the grain into approximately 3″ wide strips. If each strip is more than about 1/4″ thick, use the smooth side of a meat tenderizer to flatten them out. Season with Montreal Steak Seasoning on both sides. Add vegetables across the center of the steak strips, then roll the strips and secure with a toothpick.
- Sear roll-ups in pan for about 3-5 minutes per side (seam side first), then place in 350 degree oven to finish cooking for 7-10 minutes. Adjust based on thickness of steak and desired temperature.
- Before serving, spoon balsamic reduction over steak roll ups.
Nutrition Information
Calories: 225kcal (11%), Carbohydrates: 9g (3%), Protein: 27g (54%), Fat: 9g (14%), Cholesterol: 50mg (17%), Sodium: 80mg (3%), Potassium: 301mg (9%), Fiber: 2g (8%), Sugar: 6g (7%)
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%)
Grilled Chicken with Olive Garden Salad
Servings: servings
Ingredients
- 1 lb raw chicken breast, thinly sliced
- 6 cups romaine lettuce, sliced
- 1/2 cup red onion, sliced
- 1/2 cup black olives, drained
- 1/2 cup Olive Garden croutons
- 1/4 cup shredded Parmesan cheese
- 1/4 cup Light Olive Garden Italian salad dressing
- 2 Roma tomatoes, chopped
- 9 Pepperoncini peppers, sliced
- 1 tsp olive oil
Instructions
- Heat a pan over medium-high heat. Add olive oil until hot, then add chicken breast and cook 3-5 minutes per side or until cooked through. Set aside.
- Layer salad ingredients in serving dishes, setting aside croutons, cheese, and dressing until ready to serve. Top with cooked, sliced chicken.
Nutrition Information
Calories: 262kcal (13%), Carbohydrates: 15g (5%), Protein: 31g (62%), Fat: 8g (12%), Cholesterol: 72mg (24%), Sodium: 560mg (24%), Potassium: 491mg (14%), Fiber: 3g (13%), Sugar: 2g (2%)
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