Happy Monday, meal preppers! I’m still enjoying a little bit of summer vacay, but I’m bringing you this prep from a few weeks back. I’ve got mostly classic PBF meal prep recipes here, but some are updated a bit. Here’s what’s on the menu:
The Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Spicy Garlic Shrimp
- Dinner: Olive Garden Salad with Chicken
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Southwest Turkey Lettuce Wraps
- Dinner: Spicy Garlic Shrimp
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Olive Garden Salad with Chicken
- Dinner: Spicy Garlic Shrimp
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Southwest Turkey Lettuce Wraps
- Dinner: Spicy Garlic Shrimp
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Olive Garden Salad with Chicken
- Dinner: Southwest Turkey Lettuce Wraps
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Olive Garden Salad with Chicken
- Dinner: Southwest Turkey Lettuce Wraps
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Cinnamon brown rice cakes with peanut butter
- Deli turkey (nitrate and nitrite free)
- Strawberries and blueberries
- Protein shakes
- Hard boiled egg whites
The Containers:
Note: I used the 24 oz 6 Pack Fitness containers for the Spicy Garlic Shrimp, but they are currently out of stock on Amazon. I linked the 20 oz size here.
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%)
Spicy Garlic Shrimp with Asparagus and Rice
Servings: servings
Ingredients
- 1 lb shrimp, peeled, deveined, and tail-off
- 1 bunch asparagus, ends trimmed, (200 grams)
- 2/3 cup Lundberg Organic Brown Jasmine Rice, cooked according to package directions, (120 grams)
- 1 tsp olive oil, (0.17 oz)
- 3 cloves garlic, minced
- 1/4 cup green onion, chopped
- 1 tsp Flavor God Garlic Lover’s Seasoning
Sauce
- 3 tbsp low sodium soy sauce, (1.5 oz)
- 2 tsp sesame oil, (0.35 oz)
- 1 tbsp sriracha, (0.5 oz)
- 1 tbsp honey, (0.5 oz)
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes
Instructions
- Cook rice according to package directions. Set aside.
- Add asparagus to a large, microwave safe bowl. Cover bowl with a damp paper towel. Microwave for 2-3 minutes or until asparagus is bright green and tender-crisp. Immediately transfer asparagus to an ice bath to stop cooking, then pat dry and cut into 2″ pieces. Set aside.
- In a small bowl, whisk together all sauce ingredients. Set aside.
- Heat olive oil over medium-high heat in a large skillet. Add garlic and saute until fragrant. Add shrimp, season with Flavor God seasoning, and cook for about 1 minute or until partly opaque. Drain any liquid from the skillet.
- Add sauce and bring to a boil. Continue boiling until liquid is reduced and shrimp are cooked through. Remove from heat and add green onion.
- Serve shrimp over rice and asparagus.
Tips & Tricks
Nutrition Information
Calories: 287kcal (14%), Carbohydrates: 31g (10%), Protein: 28g (56%), Fat: 6g (9%), Cholesterol: 170mg (57%), Sodium: 587mg (26%), Potassium: 113mg (3%), Fiber: 2g (8%), Sugar: 7g (8%)
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%)
Southwestern Turkey Lettuce Wraps
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 8-16 iceberg lettuce leaves
- 1 cup low sodium black beans, rinsed and drained
- 1 cup corn kernels
- 1/2 cup HEB mild guacamole
- 1/2 cup Cocina Fresca Jalapeno Salsa
- 1/4 cup Frontera New Mexico Skillet Sauce
- 1 tsp olive oil
- 1 tsp Flavor God Taco Tuesday seasoning
Instructions
- Heat a large pan over medium-high heat. Add oil. Once oil is hot, add ground turkey and season with Flavor God seasoning.
- Continue cooking turkey, breaking it apart as it cooks. Add skillet sauce when turkey is about halfway cooked. Stir and continue cooking until turkey is opaque and cooked through.
- Layer 2 lettuce leaves on top of one another and fill with turkey, black beans, corn, guacamole, and salsa.
Nutrition Information
Calories: 320kcal (16%), Carbohydrates: 26g (9%), Protein: 33g (66%), Fat: 10g (15%), Cholesterol: 55mg (18%), Sodium: 604mg (26%), Potassium: 397mg (11%), Fiber: 10g (42%), Sugar: 5g (6%)
SaveSave
SaveSave
Leave a Reply