Happy Monday, meal preppers! Here are some meal prep ideas to get you through your week. These are some of my go-to meals for when I need something easy that I don’t have to think too much about. Enjoy!
The Meal Plan
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: BBQ Chicken with Sautéed Kale and Sweet Potato
- Dinner: Roasted Butternut Squash and Kale Salad
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Asian Veggie Medley
- Dinner: BBQ Chicken with Sautéed Kale and Sweet Potato
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Roasted Butternut Squash and Kale Salad
- Dinner: Chicken Tenders with Bird’s Eye Italian Style Protein Blend
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: BBQ Chicken with Sautéed Kale and Sweet Potato
- Dinner: Roasted Butternut Squash and Kale Salad
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Asian Veggie Medley
- Dinner: BBQ Chicken with Sautéed Kale and Sweet Potato
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Roasted Butternut Squash and Kale Salad
- Dinner: Chicken Tenders with Bird’s Eye Italian Style Protein Blend
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%)
Roasted Butternut Squash and Kale Salad
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 8 cups kale, stems trimmed and chopped, (537 grams)
- 2 cups butternut squash, cubed, (325 grams)
- 1/2 cup 50% less sugar dried cranberries, (80 grams)
- 1/3 cup crumbled goat cheese, (37 grams)
- 1/3 cup Fresh Gourmet Honey Roasted Pecan Pieces, (37 grams)
- 1 tsp Flavor God Garlic Lover’s Seasoning
- 1 tbsp olive oil, divided
- Salt and pepper to taste
Honey Mustard Dressing
- 2 1/2 tbsp olive oil
- 2 tbsp Dijon mustard
- 2 tbsp honey
- 1 tbsp apple cider vinegar
- 1 tsp garlic powder
Instructions
- Pre-heat oven to 400 degrees. Add butternut squash to a foil-lined baking sheet, then drizzle with 1 tsp olive oil and 1/2 tsp Flavor God Seasoning. Toss until evenly coated, then bake for 20 minutes.
- Whisk together all vinaigrette ingredients and set aside.
- Gently massage kale with 1 tsp olive oil. Set aside.
- Season chicken with salt, pepper, and Flavor God seasoning on both sides.
- Heat a large skillet over medium high heat. Add remaining 1 tsp olive oil. Add chicken and sear for 3-5 minutes per side or until cooked through.
- Divide all ingredients except pecans evenly into 4 serving bowls and toss until evenly coated with dressing. Top with honey roasted pecans before serving.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 471kcal (24%), Carbohydrates: 43g (14%), Protein: 33g (66%), Fat: 21g (32%), Cholesterol: 74mg (25%), Sodium: 383mg (17%), Potassium: 678mg (19%), Fiber: 10g (42%), Sugar: 21g (23%)
BBQ Chicken with Roasted Butternut Squash and Sautéed Kale
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 1/2 cup Stubbs Sweet Heat BBQ Sauce
- 6 cups kale, chopped and stems removed
- 3 1/2 cups butternut squash, cubed, (595 grams)
- 2 tbsp Dijon mustard
- 1 tbsp olive oil, divided
- 2 tsp Oh My Spice! Everything Seasoning, divided
Instructions
- Pour 1/3 of the BBQ sauce in the bottom of a slow cooker. Add chicken and top with remaining BBQ sauce. Cook on low for 8 hours, then shred and toss with remaining sauce.
- Pre-heat oven to 425 degrees. Toss butternut squash with 1/2 tbsp olive oil and arrange in a single layer on a lined baking sheet. Season with 1 tsp Oh My Spice! Everything Seasoning. Bake for 15-20 minutes.
- Toss kale with Dijon mustard, remaining olive oil, and Oh My Spice! seasoning. Heat a large pan over medium heat and add kale to sauté. Toss kale occasionally until it is partially wilted but still has some texture.
- Divide chicken, squash, and kale evenly into 4 containers.
Nutrition Information
Calories: 314kcal (16%), Carbohydrates: 37g (12%), Protein: 32g (64%), Fat: 6g (9%), Cholesterol: 66mg (22%), Sodium: 441mg (19%), Potassium: 1297mg (37%), Fiber: 7g (29%), Sugar: 13g (14%)
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%)
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%)
