Hey guys! Another Monday, another meal prep! I’m getting geared up to take a pretty big oral exam this week, so not much to say here other than that I need to get back to studying 😉 Enjoy!
Here’s what’s on the menu this week:
The Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Quinoa Burrito Bowl
- Dinner: Butternut Squash and Kale Salad
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Spinach Meatballs with Butternut Squash Noodles and Zoodles
- Dinner: Chicken Quinoa Burrito Bowl
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Butternut Squash and Kale Salad
- Dinner: Turkey Spinach Meatballs with Butternut Squash Noodles and Zoodles
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Quinoa Burrito Bowl
- Dinner: Butternut Squash and Kale Salad
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Spinach Meatballs with Butternut Squash Noodles and Zoodles
- Dinner: Chicken Quinoa Burrito Bowl
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Butternut Squash and Kale Salad
- Dinner: Turkey Spinach Meatballs with Butternut Squash Noodles and Zoodles
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
- Mango
- 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%)
Chicken and Quinoa Burrito Bowl
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (350 grams)
- 1 cup low sodium black beans, rinsed and drained
- 1 cup corn kernels
- 3/4 cup dry tricolor quinoa
- 1/2 cup guacamole
- 1/2 cup salsa
- 1 tsp Oh My Spice! Fajita Seasoning
Instructions
- Cook quinoa according to package directions.
- Divide all ingredients evenly into 4 containers.
Nutrition Information
Calories: 381kcal (19%), Carbohydrates: 42g (14%), Protein: 37g (74%), Fat: 7g (11%), Cholesterol: 67mg (22%), Sodium: 437mg (19%), Potassium: 125mg (4%), Fiber: 6g (25%), Sugar: 5g (6%)
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%)
Turkey Spinach Meatballs with Butternut Squash Noodles and Zoodles
Servings: servings
Ingredients
Meatballs
- 1 lb 99% extra lean ground turkey
- 9 oz frozen chopped spinach, thawed and extra juice squeezed out in a paper towel
- 1/2 cup yellow onion, chopped
- 1/4 cup Italian breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1 egg
- 2 cloves garlic, minced
- 1 tsp Flavor God Garlic Lover’s Seasoning
Noodles and Sauce
- 28 oz can crushed Italian tomatoes, no salt added
- 10.7 oz HEB Select Ingredients Butternut Squash Spirals, (304 grams)
- 10.7 oz HEB Select Ingredients Zucchini Spirals, (304 grams)
- 2 cloves garlic, minced
- 2 tsp olive oil
- 1/2 tsp Flavor God Garlic Lover’s Seasoning
Instructions
- Preheat oven to 400 degrees. Spray a large baking sheet with non-stick cooking spray, or use a baking mat to cover the baking sheet.
- Mix all meatball ingredients until combined, then roll into 1″-1 1/2″ meatballs and arrange on the baking sheet. Bake for 20 minutes or until cooked through.
- Heat 1 tsp olive oil over medium-high heat in a medium sauce pan. Add 2 minced garlic cloves and sauté until fragrant. Add crushed tomatoes and Flavor God Seasoning. Lower heat and simmer for 10-15 minutes. Set aside.
- In a large skillet, heat remaining 1 tsp of olive oil over medium high heat. Add butternut squash and zucchini noodles. Season as desired. Toss frequently until squash noodles are tender crisp.
- Serve meatballs over noodles topped with sauce.
Nutrition Information
Calories: 341kcal (17%), Carbohydrates: 33g (11%), Protein: 34g (68%), Fat: 7g (11%), Cholesterol: 107mg (36%), Sodium: 407mg (18%), Potassium: 688mg (20%), Fiber: 5g (21%), Sugar: 12g (13%)
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