It’s that time again…Meal Prep Monday! Admittedly, this is not my most exciting meal prep. All of these recipes are regulars in my meal preps and they are truly simple and easy. That’s pretty much what I’ve been going for since I brought home a new puppy 😉 Her name is Lulu and you can check her out on IG @peanutbutterpatches. Happy Monday!
The Meal Plan
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Pesto Salmon with Asparagus and Sweet Potatoes
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Mixed Veggies
- Dinner: Pesto Salmon with Asparagus and Sweet Potatoes
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Pesto Salmon with Asparagus and Sweet Potatoes
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Mixed Veggies
- Dinner: Pesto Salmon with Asparagus and Sweet Potatoes
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Mixed Veggies
- Dinner: Turkey Taco Salad
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Mixed Veggies
- Dinner: Turkey Taco Salad
The Snack Ideas
- Smoked salmon and everything bagel pretzel crisps
- 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%)
Basil Pesto Salmon with Sweet Potatoes and Asparagus
Servings: servings
Ingredients
- 1.2 lb wild atlantic salmon, skin on, (yields ~1lb without skin)
- 1 bunch asparagus, trimmed, (200 grams)
- 1 large sweet potatoes, cubed, (300 grams)
- 1/4 cup HEB Basil Pesto, (50 grams)
- 1 tsp olive oil
- 1 tsp Flavor God Garlic Lover’s Seasoning
- Salt and pepper to taste
Instructions
- Pre-heat oven to 400 degrees. Line a large baking sheet with foil.
- Toss sweet potatoes in olive oil and arrange in a single layer on lined baking sheet. Season with 1/2 tsp Flavor God Garlic Lover's Seasoning. Bake for 20 minutes or until desired tenderness is reached.
- As sweet potatoes bake, line a second baking sheet with foil and arrange 4 salmon filets on sheet, skin down. Season with remaining Flavor God Garlic Lover's Seasoning. Bake for 12 minutes or until salmon flakes easily with a fork.
- Add asparagus to a microwave safe glass dish (I like using a rectangular Pyrex dish). Cover with a very damp paper towel and microwave for 2 to 2 1/2 minutes or until asparagus is bright green and tender crisp. Immediately remove to an ice bath to stop the cooking, then pat dry and chop into large pieces.
- Serve salmon, sweet potatoes, and asparagus with 1 tbsp pesto per serving.
Nutrition Information
Calories: 285kcal (14%), Carbohydrates: 18g (6%), Protein: 25g (50%), Fat: 12g (18%), Cholesterol: 64mg (21%), Sodium: 150mg (7%), Potassium: 910mg (26%), Fiber: 4g (17%), Sugar: 4g (4%)
Chicken Tenders with Asian Vegetable Medley
Servings: servings
Ingredients
- 1 lb chicken tenderloins
- 2 10.8 oz bags Birds Eye Steamfresh Asian Medley, (in the frozen section)
- 1 tsp olive oil
- 1/2 tsp Montreal Steak Seasoning
Instructions
- Cook vegetable medley according to package directions. Divide evenly into 4 containers.
- Heat olive oil over medium high heat in a large skillet. Season chicken (both sides) with Montreal Steak Seasoning and add to skillet, then cover. Cook about 3 minutes per side or until cooked through.
Nutrition Information
Calories: 240kcal (12%), Carbohydrates: 17g (6%), Protein: 27g (54%), Fat: 5g (8%), Cholesterol: 340mg (113%), Sodium: 598mg (26%), Fiber: 4g (17%), Sugar: 9g (10%)
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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