My first meal plan and prep post of 2021! It seems like a lot of people are bucking the “new year, new me” and endless resolutions trend this year, which is pretty awesome if you ask me. I didn’t make a single resolution this year. Or last year for that matter. I will say that I have every intention of getting back to healthier eating this month though. I ate a whole lot of cookies (and whatever else I wanted) over the holidays and I physically feel like crap at this point. I even had a couple of stomach “episodes” in December, which I haven’t had for months. When those happen, I basically end up with horrible stomach pain that keeps me awake most of the night no matter what I do. No fun and pretty disruptive to normal life.
Anywho, if you’re with me and eating a little healthier in January is something you’d like to do, then let’s rock out this meal prep together! If you’ve never been here before, welcome! My meal prep posts go a little something like this: 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: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Egg Roll in a Bowl
- Dinner: Roasted Butternut Squash & Kale Salad
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Tuscan White Bean & Spaghetti Squash Skillet
- Dinner: Egg Roll in a Bowl
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Roasted Butternut Squash & Kale Salad
- Dinner: Tuscan White Bean & Spaghetti Squash Skillet
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Egg Roll in a Bowl
- Dinner: Roasted Butternut Squash & Kale Salad
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Tuscan White Bean & Spaghetti Squash Skillet
- Dinner: Egg Roll in a Bowl
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Roasted Butternut Squash & Kale Salad
- Dinner: Tuscan White Bean & Spaghetti Squash Skillet
The Snack Ideas
- Pretzel crisps with lox and hard boiled eggs
- Apples with peanut butter
- Blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
The Containers
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%)
Tuscan White Bean & Spaghetti Squash Skillet
Servings: servings
Ingredients
- 1 1/4 lb raw chicken breast, thinly sliced
- 1 medium spaghetti squash, (500 grams flesh)
- 1 15.5 oz can cannelini beans, drained
- 4 cups kale, trimmed and roughly chopped, (270 grams)
- 2 oz sun dried tomatoes, sliced
- 1 1/4 cup light coconut milk
- 1 cup low sodium chicken broth
- 1/2 cup dry white wine (I like Sauvignon Blanc)
- 1/2 medium onion, chopped, (55 grams)
- 2 tbsp white whole wheat flour, (6 grams)
- 3 tbsp unsalted butter, (1 1/2 oz)
- 2 tsp olive oil, (0.33 oz)
- 4 cloves garlic, minced, (16 grams)
- 2 tsp Oh My Spice! Lemon Pepper Dill Seasoning
- 1/2 tsp ground mustard
- 1/4 tsp red pepper flakes
Instructions
- Optional (but recommended): Brine chicken breasts for 5-12 hours. Get recipe/instructions here.
- 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 1/2 tsp lemon pepper seasoning. Bake for 35-40 minutes until flesh flakes away easily with a fork.
- Heat remaining olive oil in a large skillet over medium-high heat. Season chicken breast on both sides with salt, pepper, and 1/2 tsp lemon pepper seasoning, then add to skillet and brown on each side for 1-2 minutes, then set chicken aside.
- Add butter to skillet until melted and hot, then add onion and garlic and sauté until tender. Stir in flour until it is absorbed, then gradually whisk in wine, chicken broth, and coconut milk.
- Add sun dried tomatoes and remaining spices to skillet. Stir well, then add cannelini beans to the skillet and stir to combine. Return chicken to skillet and spoon sauce over chicken. Lower heat to a simmer for 10-15 minutes until chicken is cooked through. Stir the kale in during the last 5-10 minutes of cooking, then remove from heat.
- Remove chicken from skillet and allow to rest for a few minutes before slicing. While the chicken rests, add spaghetti squash to skillet and stir until well combined and heated through.
- Divide into 5 servings and add sliced chicken on top. Top with parmesan cheese before serving, if desired.
Tips & Tricks
Click here or scan the barcode below to log this meal into My Fitness Pal.
Nutrition Information
Calories: 386kcal (19%), Carbohydrates: 27g (9%), Protein: 35g (70%), Fat: 15g (23%), Cholesterol: 85mg (28%), Sodium: 323mg (14%), Potassium: 1189mg (34%), Fiber: 8g (33%), Sugar: 5g (6%)
Egg Roll in a Bowl
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 1 lb ground pork
- 1 13.5 oz bag coleslaw mix (no dressing), (397 grams)
- 1 12 oz bag broccoli slaw, (340 grams)
- 1 6 oz bag snow peas, sliced, (170 grams)
- 5 cloves garlic, minced, (20 grams)
- 1 1/2 tbsp fresh grated ginger
- 1 tbsp sesame oil, divided, (1/2 oz)
Sauces
- 6 tbsp low sodium soy sauce, (3 oz)
- 2 tbsp rice wine vinegar, (1 oz)
- 1 tbsp sriracha sauce, (1/2 oz)
- 1 tbsp hoisin sauce, (1/2 oz)
Optional Toppings (Not Included in Nutrition Info)
- sriracha mayo
- wonton strips
- green onion, chopped
- sesame seeds
Instructions
- Heat 1 tsp sesame oil in a large sauté pan over medium high heat. Add broccoli slaw and snow peas, tossing to distribute the oil. Cover and sauté for 3-5 minutes or until broccoli is tender crisp (add 1-2 tbsp of water to help it along if needed). Add to a large bowl and set aside to cool.
- Heat remaining sesame oil in the same large sauté pan over medium high heat. Add garlic and sauté until it becomes fragrant, about 1 minute.
- Add ground turkey, ground pork, sriracha, and ginger to the sauté pan. Break meat apart with wooden spatula as it cooks, ensuring sriracha and ginger are distributed throughout the meat chunks.
- When meat is mostly cooked through but still has spots of pink, add soy sauce, rice wine vinegar, and hoisin sauce. Continue stirring and breaking apart meat until cooked through, about 7-10 minutes total.
- Once meat is cooked, add coleslaw and mix until combined with meat. Add broccoli slaw and snow peas back into sauté pan and mix until combined.
- Divide mixture evenly into 6 serving dishes or meal prep containers. Top with and desired optional toppings before serving.
Tips & Tricks
- If you don’t have hoisin sauce on hand or can’t find it, use 1/2 tbsp brown sugar instead. It doesn’t have the same flavor, but will lend some of the same sweetness.
- For a lower fat version, use only lean ground turkey.
- Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 312kcal (16%), Carbohydrates: 12g (4%), Protein: 33g (66%), Fat: 15g (23%), Cholesterol: 83mg (28%), Sodium: 719mg (31%), Potassium: 632mg (18%), Fiber: 3g (13%), Sugar: 7g (8%)
Roasted Butternut Squash and Kale Salad
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 8 cups kale, stems trimmed and chopped, (537 grams)
- 2 cups butternut squash, cubed, (325 grams)
- 1/2 cup 50% less sugar dried cranberries, (80 grams)
- 1/3 cup crumbled goat cheese, (37 grams)
- 1/3 cup Fresh Gourmet Honey Roasted Pecan Pieces, (37 grams)
- 1 tsp Flavor God Garlic Lover’s Seasoning
- 1 tbsp olive oil, divided
- Salt and pepper to taste
Honey Mustard Dressing
- 2 1/2 tbsp olive oil
- 2 tbsp Dijon mustard
- 2 tbsp honey
- 1 tbsp apple cider vinegar
- 1 tsp garlic powder
Instructions
- Pre-heat oven to 400 degrees. Add butternut squash to a foil-lined baking sheet, then drizzle with 1 tsp olive oil and 1/2 tsp Flavor God Seasoning. Toss until evenly coated, then bake for 20 minutes.
- Whisk together all vinaigrette ingredients and set aside.
- Gently massage kale with 1 tsp olive oil. Set aside.
- Season chicken with salt, pepper, and Flavor God seasoning on both sides.
- Heat a large skillet over medium high heat. Add remaining 1 tsp olive oil. Add chicken and sear for 3-5 minutes per side or until cooked through.
- Divide all ingredients except pecans evenly into 4 serving bowls and toss until evenly coated with dressing. Top with honey roasted pecans before serving.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 471kcal (24%), Carbohydrates: 43g (14%), Protein: 33g (66%), Fat: 21g (32%), Cholesterol: 74mg (25%), Sodium: 383mg (17%), Potassium: 678mg (19%), Fiber: 10g (42%), Sugar: 21g (23%)
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