It’s that time again, guys! Monday has arrived. Time to get back to the work routine and time to get back on track if you fell off the bandwagon over the weekend – like me! Sunday brunch + cocktail recipe testing yesterday led to a super late meal prep and not enough exercise or veggies. BUT I had a great day with loved ones, and that’s what counts. Plus I now have a gorgeous and delicious cocktail recipe to share with you soon 😉
Here’s what’s on the menu this week:
The Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Bruschetta Baked Cod with Broccolini
- Dinner: Thai Slow Cooker Chicken
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Bruschetta Baked Cod with Broccolini
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Thai Slow Cooker Chicken
- Dinner: Bruschetta Baked Cod with Broccolini
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Bruschetta Baked Cod with Broccolini
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Thai Slow Cooker Chicken
- Dinner: Turkey Taco Salad
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Thai Slow Cooker Chicken
- Dinner: Turkey Taco Salad
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Celery and peanut butter
- 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%)
Thai Slow Cooker Chicken
Servings: servings
Ingredients
- 1 1/2 lbs chicken breast
- 6 cups butternut squash, cubed
- 1 medium zucchini, chopped
- 1 cup sweet peppers, sliced into rings
- 1/2 cup onion, chopped
- 13.5 oz can light coconut milk
- 1 cup brown jasmine rice, cooked according to package directions
- 2 limes juiced
- 3 tbsp red curry paste
- 2 cloves garlic, minced
- 2 tbsp Thai basil, chopped
- 1 1/2 tbsp coconut sugar
- 1 tbsp ginger paste
- 1 tsp fish sauce
Instructions
- Add onion and chicken to the bottom of a slow cooker. Top with butternut squash.
- Mix coconut milk, lime juice, red curry paste, garlic, coconut sugar, ginger paste, and fish sauce. Pour over top of butternut squash.
- Set slow cooker on low for 6 1/2 hours.
- Once slow cooker is done, remove chicken and pour butternut squash and sauce into a large blender or food processor, leaving a top vent open to release steam. Blend just until smooth, then return to slow cooker.
- Shred chicken with two forks and return to slow cooker. Add zucchini, sweet peppers, and Thai basil and return to low heat for 30 minutes.
- Serve butternut squash and chicken mixture with rice.
Nutrition Information
Calories: 355kcal (18%), Carbohydrates: 47g (16%), Protein: 31g (62%), Fat: 6g (9%), Cholesterol: 66mg (22%), Sodium: 354mg (15%), Potassium: 804mg (23%), Fiber: 6g (25%), Sugar: 9g (10%)
Bruschetta Baked Cod with Broccolini
Servings: servings
Ingredients
- 24 oz Alaskan Leader Frozen Wild Caught Alaska Cod, (680 grams)
- 10-12 stocks broccolini, (340 grams)
- 1 cup cherry tomatoes, halved, (200 grams)
- 2 tbsp basil, chopped
- 2 cloves garlic, minced
- 1 tbsp unsalted butter, (0.5 oz)
- 1 tbsp balsamic vinegar, (0.5 oz)
- 1/2 tbsp olive oil, (0.25 oz)
- 1/2 tsp Oh My Spice! Italian Seasoning
- Salt and pepper to taste
Instructions
- Add tomatoes, garlic, basil, olive oil, and balsamic vinegar to a resealable container. Toss and refrigerate at least 1 hour before serving.
- Pre-heat oven to 375 degrees. Line a baking sheet with aluminum foil and set aside.
- Place thawed cod fillets on baking sheet and season with Oh My Spice! seasoning. Bake for 15 minutes or until fish flakes apart easily with a fork.
- If desired, steam broccolini in the microwave covered with a damp paper towel for 1-2 minutes. Then melt butter in a large skillet over medium-high heat. Add broccolini and sauté until cooked through and tender-crisp.
- Serve cod and broccolini with bruschetta on top.
Nutrition Information
Calories: 210kcal (11%), Carbohydrates: 10g (3%), Protein: 32g (64%), Fat: 5g (8%), Cholesterol: 103mg (34%), Sodium: 125mg (5%), Potassium: 602mg (17%), Fiber: 5g (21%), Sugar: 4g (4%)
Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb Jennie-O extra lean ground turkey, 99%
- 1/2 cup Frontera New Mexico Taco Skillet Sauce
- 2 hearts romaine lettuce, chopped
- 1 cup cherry tomatoes, halved
- 1 cup black beans
- 1 cup corn kernels
- 1/2 cup Casa Sanchez Taqueria Style Avocado Salsa
- 1/4 cup Fage 0% plain Greek yogurt
- 1/2 cup tortilla strips
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in a meal prep container.
- 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 Greek yogurt, avocado salsa and tortilla strips on top.
Nutrition Information
Calories: 322kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 56mg (19%), Sodium: 613mg (27%), Fiber: 6g (25%), Sugar: 8g (9%)
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