Happy Monday meal preppers! I know some of you got back to work after the new year last week, but for some of you today is like the ultimate Monday of Mondays. Your work email is sure to be full and the boss is sure to be up your ass about one of those emails hidden in the proverbial haystack. Why not get your meals planned and cooked for the week so you can focus on other things at night, like relaxing or hitting the gym or doing whatever it is you like to do?
Here’s what’s on my menu:
The Meal Plan
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Harvest Salmon Salad
- Dinner: Slow Cooker Chicken Pot Pie
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Harvest Salmon Salad
- Dinner: Chicken Tenders with Birds Eye Veggie Pasta
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Harvest Salmon Salad
- Dinner: Slow Cooker Chicken Pot Pie
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Harvest Salmon Salad
- Dinner: Chicken Tenders with Birds Eye Italian Protein Blend
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Birds Eye Veggie Pasta
- Dinner: Slow Cooker Chicken Pot Pie
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Birds Eye Italian Protein Blend
- Dinner: Slow Cooker Chicken Pot Pie
The Snack Ideas
- Flavored tuna packets with protein chips
- Apples with peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries and strawberries
- 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%)
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
- 1 1/2 cups unsalted chicken stock, (12 oz)
- 1 cup light coconut milk, (8 oz)
- 2 tbsp unsalted butter, (1 oz)
- 1/3 cup all purpose flour, (40 grams)
- 1 tsp Flavor God Garlic Lover's Seasoning
- 1 tsp salt
- 1/2 tsp dried thyme
- 2 dried bay leaves
Instructions
- Season chicken breast with salt 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
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.
Nutrition Information
Serving: 1.75cups, Calories: 302kcal (15%), Carbohydrates: 25g (8%), Protein: 30g (60%), Fat: 9g (14%), Cholesterol: 80mg (27%), Sodium: 165mg (7%), Potassium: 445mg (13%), Fiber: 5g (21%), Sugar: 8g (9%)
Harvest Salmon Salad
Servings: servings
Ingredients
- 1 lb Atlantic salmon, skin on, (see notes below)
- 10 cups chopped kale, stems removed, (160 grams)
- 3 cups butternut squash, cubed, (420 grams)
- 1/3 cup 50% reduced sugar Craisins, (53 grams)
- 1/3 cup roasted, salted pumpkin seeds, (40 grams)
- 1 tbsp olive oil, divided, (1/2 oz)
- 1 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
Honey Mustard Dressing
- 3 tbsp Dijon mustard, (1 1/2 oz)
- 2 tbsp honey, (1 oz)
- 2 tbsp olive oil, (1 oz)
- 2 tbsp apple cider vinegar, (1 oz)
- 1 tsp garlic powder
- Salt & pepper to taste
Instructions
- Preheat oven to 400 degrees. Line 2 baking sheets with aluminum foil.
- Arrange salmon, skin side down, on a lined baking sheet. Season with 1/2 tsp Lemon Pepper Seasoning. Bake at 400 degrees for 12 minutes or until it flakes apart easily. While still hot, remove salmon flesh from the skin.
- Add cubed butternut squash to another lined baking sheet. Drizzle with 1/2 tbsp olive oil and toss until coated, then season with remaining Lemon Pepper seasoning. Bake at 400 degrees for 20 minutes.
- Add kale to a large bowl and pour remaining olive oil into your hands. Massage kale until it is dark green (it should take about 5 minutes for the whole bowl).
- Arrange salad by layering kale at the bottom of a serving bowl. Top with butternut squash and dried cranberries. Place salmon on top, then pour dressing over the salad. Finish with roasted pumpkin seeds.
Tips & Tricks
When you’re buying salmon, there are a few things to consider. First, double check to make sure that it’s sustainable salmon. Next, figure out what you want in terms of flavor and nutrition. Wild caught salmon from the Pacific Northwest are usually less fatty, but are stronger in taste and less tender than Atlantic varieties. This site has a good breakdown of the fat content of the different types.
Nutrition Information
Calories: 354kcal (18%), Carbohydrates: 37g (12%), Protein: 29g (58%), Fat: 12g (18%), Cholesterol: 62mg (21%), Sodium: 228mg (10%), Potassium: 1189mg (34%), Fiber: 8g (33%), Sugar: 17g (19%)
Chicken Tenders with Bird’s Eye Italian Style Protein Blend
Servings: servings
Ingredients
- 1 lb raw chicken tenderloins
- 2 11.5 oz bags Birds Eye Steamfresh Protein Blends Italian Style
- 1 tsp olive oil
- 1/2 tsp Montreal Steak Seasoning
Instructions
- Heat olive oil in a skillet over medium high heat. Season chicken tenderloins on both sides and add to hot skillet, then cover.
- Cook chicken for 4-5 minutes per side until cooked through. Divide among 4 containers.
- Prepare frozen Protein Blends according to package directions. I recommend microwaving them about 30 seconds to 1 minute less than recommended if you will be reheating them as part of your meal prep.
Nutrition Information
Calories: 320kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 6g (9%), Cholesterol: 83mg (28%), Sodium: 445mg (19%), Fiber: 9g (38%), Sugar: 2g (2%)
Chicken Tenders with Bird’s Eye Veggie Pasta
Servings: servings
Ingredients
- 1 lb raw chicken tenderloins
- 1 10 oz bags Birds Eye Steamfresh Veggie Made Spaghetti Style Marinara
- 1 tsp olive oil
- 1/2 tsp Montreal Steak Seasoning
Instructions
- Heat olive oil in a skillet over medium high heat. Season chicken tenderloins on both sides and add to hot skillet, then cover.
- Cook chicken for 4-5 minutes per side until cooked through. Divide among 4 containers.
- Prepare frozen pasta according to package directions. I recommend microwaving it about 30 seconds to 1 minute less than recommended if you will be reheating them as part of your meal prep.
Nutrition Information
Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 6g (9%), Cholesterol: 83mg (28%), Sodium: 445mg (19%), Fiber: 9g (38%), Sugar: 2g (2%)
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