Happy Monday, meal preppers! Here’s another quick and easy summer meal prep for ya…here’s what’s on the menu:
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Burrito Bowl
- Dinner: Strawberry Fields Chicken Salad
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Butternut Squash Mash and Asparagus
- Dinner: Turkey Burrito Bowl
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Strawberry Fields Chicken Salad
- Dinner: Air Fryer Chicken with Butternut Squash Mash and Asparagus
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Burrito Bowl
- Dinner: Strawberry Fields Chicken Salad
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Butternut Squash Mash and Asparagus
- Dinner: Turkey Burrito Bowl
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white omelet
- Lunch: Strawberry Fields Chicken Salad
- Dinner: Air Fryer Chicken with Butternut Squash Mash and Asparagus
The Snack Ideas
- Popcorn
- Apples with peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
The Containers
Mixed Berry Oatmeal 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
Egg White Slices
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
Nutrition Information
Strawberry Fields Chicken Salad
Ingredients
Juicy Air Fryer Chicken
- 1 lb raw chicken breast
- 3 tbsp homemade brine mix
- 1 tsp olive oil
- 1 tsp Oh My Spice! Lemon Pepper Seasoning
Salad
- 10 cups mixed baby greens, (170 grams)
- 2 cups strawberries, sliced, (330 grams)
- 1 medium avocado, sliced, (150 grams)
- 1/3 cup pecans, roughly chopped, (36 grams)
- Optional: 1/3 cup goat cheese crumbles
Lemon Poppyseed Dressing
- 1/4 cup lemon juice
- 2 tbsp olive oil
- 1 tbsp honey
- 1 tbsp Dijon mustard
- 1/2 tbsp white wine vinegar
- 1 tsp poppyseeds
Instructions
Dressing
- Add all dressing ingredients except olive oil and poppyseeds to a wide mouth jar. Â Blend with an immersion blender (or whisk vigorously) while slowly pouring in the olive oil. Â Stir in poppyseeds and set aside.
Juicy Air Fryer Chicken
- Bring 2 cups water to a boil. Add brine mix and stir until dissolved. Pour over ice in a flat bottomed resealable container. Add chicken, then add additional water until chicken is submerged. Brine for at least 5 hours or up to 12 hours.
- Remove chicken from brine and rinse with cold water. Pat dry on a paper towel, then pound down the thicker end of the chicken breast until they are even thickness across.Â
- Rub the chicken with 1 tsp olive oil until evenly coated. Season with salt, pepper, chili powder, and Oh My Spice! seasoning.
- Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through (sometimes I up the temp to 390 degrees after flipping the chicken for crispier edges). Set aside to cool for about 5 mintes before slicing.
Assemble
- Divide mixed baby greens, strawberries, pecans, chicken, and goat cheese (if desired) into 4 serving dishes. Â Top with Lemon Poppyseed Dressing before serving.
Tips & Tricks
Nutrition Information
Air Fryer Chicken and Asparagus with Butternut Squash Mash
Ingredients
- 1 lb chicken breast, raw
- 1 bunch asparagus, trimmed, (300 grams)
- 3 1/2 cups butternut squash, cubed, (568 grams)
- 1/4 cup light coconut milk, (2 oz)
- 1 tbsp olive oil, (1/2 oz)
- 1/2 tbsp unsalted butter, (1/4 oz)
- 1 tbsp Flavor God Garlic Lover's Seasoning
- Salt and pepper to taste
Instructions
- Pound thicker end of chicken down so that the breasts are an even thickness throughout.
- Brine chicken breast overnight in a salt solution like in this recipe.
- Pat chicken dry with a paper towel, then rub with 1 tsp olive oil. Season with salt, pepper, and 1 tsp Flavor God Garlic Lover's Seasoning.
- Pre-heat the air fryer to 380 degrees. Add chicken to the basket in a single layer and air fry for 10-12 minutes or until cooked through, flipping halfway through cooking.
- Add asparagus to a large, microwave safe dish. Cover dish with a very 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.
- Add butternut squash to a medium pot and cover with water. Bring to a boil over high heat, then lower heat to medium and continue boiling for 10-12 minutes or until squash mashes easily with a fork.
- Drain water from squash using a colander, then return it to the pot. Add coconut milk, butter, and 1 tsp Flavor God seasoning. Mash until the squash reaches desired consistency.
- Slice chicken before serving alongside asparagus and butternut squash mash.
Tips & Tricks
Nutrition Information
Ground Turkey Burrito Bowl
Ingredients
- 1 lb 99% lean ground turkey
- 2 10 oz bags frozen cauliflower rice
- 1 cup cherry tomatoes, halved, (183 grams)
- 1 cup low sodium black beans, rinsed and drained, (130 grams)
- 2/3 cup frozen corn kernels, (342 grams)
- 1/2 cup avocado salsa
- 1/2 cup Frontera Ground Beef Taco Skillet Sauce, (120 grams)
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Fajita Seasoning
Instructions
- Heat olive oil in a large skillet over medium high heat. Add ground turkey and season with Oh My Spice! seasoning. Continuously break apart ground turkey using a wooden spatula until turkey is mostly cooked through, then add Frontera skillet sauce.
- Toss turkey in sauce until evenly coated and continue cooking until turkey is opaque and cooked through. Set aside to cool.
- Cook cauliflower rice according to package directions, then divide into 4 serving bowls or meal prep dishes. Divide black beans, cherry tomatoes, and corn between serving bowls. Before serving, top with avocado salsa.
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