Hey guys! I’m on vacation this week but I’m still bringing you some meal prep ideas. I’ve got a couple of my regular recipes this week as well as a couple new ones. Here’s what’s on the menu this…
The Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Steak Fajita Bowls
- Dinner: Thai Red Curry Meatballs
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Roasted Butternut Squash and Kale Salad
- Dinner: Steak Fajita Bowls
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Thai Red Curry Meatballs
- Dinner: Roasted Butternut Squash and Kale Salad
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Steak Fajita Bowls
- Dinner: Thai Red Curry Meatballs
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Roasted Butternut Squash and Kale Salad
- Dinner: Steak Fajita Bowls
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Thai Red Curry Meatballs
- Dinner: Roasted Butternut Squash and Kale Salad
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 Steak Fajita Bowls, 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%)
Thai Curry Chicken Meatballs
Servings: servings
Ingredients
Meatballs
- 1 lb ground chicken
- 1 egg
- 1/4 cup red onion, chopped
- 1/4 cup grated carrots
- 2 tbsp almond flour, (or breadcrumbs)
- 2 cloves garlic, minced
- 1/2 tbsp ginger paste
- 1/4 tsp red chili flakes
Sauce
- 13.5 oz light coconut milk
- 3 tbsp Thai Kitchen red curry paste
- 1 lime, juiced
- 2 tbsp thai basil, chopped
- 2 cloves garlic, minced
- 1 tsp arrowroot flour
Other
- 1 medium red bell pepper, sliced, (120 grams)
- 10.7 oz butternut squash spirals, (307 grams)
- 10.7 oz zucchini spirals, (307 grams)
- 2 tsp olive oil
- Chopped cilantro for garnish
Instructions
- Pre-heat oven to 400 degrees. Line a baking sheet with SILPAT or aluminum foil.
- Add all meatball ingredients to a bowl and mix until just combined. Roll into approximately 1″ to 1 1/2″ meatballs and arrange on baking sheet. Mist the top of the meatballs with olive oil or coconut oil. Bake for 20 minutes or until cooked through.
- Heat 1 tsp olive oil in a large skillet over medium-high heat. Add garlic and sliced bell pepper and sauté for about 2-3 minutes until pepper has slightly softened and garlic is fragrant.
- Add curry paste, lime juice, and all but 1/4 cup of the coconut milk. Bring to a boil, then lower heat to a simmer for 10 minutes.
- Whisk remaining coconut milk with arrowroot flour, then slowly pour into sauce while continuously stirring sauce. Return sauce to a boil, then remove from heat and mix in Thai basil and cooked meatballs. Set aside.
- Heat remaining 1 tsp of olive oil in a large pan over medium-high heat. Add zucchini and butternut squash spirals and toss with olive oil. Sauté noodles until they reach desired tenderness (mine took about 5 minutes).
- Divide noodles evenly into 4 serving dishes. Top with meatballs and sauce. Garnish with cilantro before serving.
Nutrition Information
Calories: 325kcal (16%), Carbohydrates: 26g (9%), Protein: 27g (54%), Fat: 14g (22%), Cholesterol: 122mg (41%), Sodium: 398mg (17%), Potassium: 600mg (17%), Fiber: 7g (29%), Sugar: 11g (12%)
Roasted Butternut Squash and Kale Salad with Candied Pecans
Servings: servings
Ingredients
- 1 lb raw chicken breast, thinly sliced
- 8 cups chopped kale
- 2 cups butternut squash, cubed
- 1/3 cup 50% less sugar dried cranberries
- 1 tsp Flavor God Garlic Lover’s Seasoning
- Salt and pepper to taste
- Optional: 1/3 cup reduced fat feta cheese
Candied Pecans
- 1/3 cup pecan halves
- 1 egg white
- 2 tbsp light brown sugar
Honey Mustard Vinaigrette
- 3 tbsp Dijon mustard
- 3 tbsp apple cider vinegar
- 1 1/2 tbsp olive oil
- 1 tbsp honey
- 1 tsp garlic powder
Instructions
- Preheat oven to 300 degrees. Line a baking sheet with SILPAT.
- Add brown sugar to a plastic bag and set aside. Whisk egg white until frothy, then mix with pecan halves. Add to plastic bag and toss to coat evenly. Arrange in single layer on lined baking sheet and bake for 40 minutes, flipping halfway.
- Whisk together all vinaigrette ingredients, then set aside in refrigerator.
- Gently massage kale with a small amount of olive oil if desired. Set aside.
- Once candied pecans are done, increase heat in oven to 400 degrees. Add butternut squash to a baking sheet and bake for 20 minutes.
- Season chicken with salt, pepper, and Flavor God seasoning on both sides.
- Heat a large skillet over medium high heat. Add coconut or olive oil if desired. Add chicken and sear for 3-5 minutes per side or until cooked through.
- Divide all ingredients evenly into 4 serving bowls.
Nutrition Information
Calories: 364kcal (18%), Carbohydrates: 35g (12%), Protein: 30g (60%), Fat: 14g (22%), Cholesterol: 66mg (22%), Sodium: 363mg (16%), Potassium: 752mg (21%), Fiber: 7g (29%), Sugar: 18g (20%)
Steak Fajita Bowls
Servings: servings
Ingredients
- 1 lb raw grass-fed flank steak
- 2/3 cup Lundberg Organic Brown Jasmine Rice, cooked according to package directions
- 2/3 cup Badia Fajita Marinade
- 1 small yellow bell pepper, sliced, (120 grams)
- 1 small green bell pepper, sliced, (120 grams)
- 1/2 medium yellow onion, sliced, (50 grams)
- 3 cloves garlic, minced
- 1 tsp olive oil
- Optional toppings: guacamole and salsa
Instructions
- Place flank steak in an airtight container and marinate in refrigerator with fajita marinade overnight.
- Remove steak from marinade and grill over medium-high heat for 4-5 minutes per side or until it reaches desired temperature. Allow to rest for 5-10 minutes before slicing against the grain.
- Heat olive oil in a skillet over medium-high heat. Add peppers and onion and sauté until tender.
- Serve grilled steak over rice and veggies. Top with guacamole and salsa, if desired.
Nutrition Information
Calories: 398kcal (20%), Carbohydrates: 34g (11%), Protein: 35g (70%), Fat: 14g (22%), Sodium: 432mg (19%), Potassium: 544mg (16%), Fiber: 4g (17%), Sugar: 7g (8%)
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