Time to face another Monday, meal preppers! This week I’ve got two new recipes coming at you and I definitely plan to use these ones again in a future meal prep. The first is a baked barramundi (found it in the freezer section at HEB) with butternut squash mash and sautéed kale. Yeah, I said it. I sautéed kale again and I really like it.
The second new dish is a super duper easy (even for a crowd) Chicken Fajita Bowl. Literally all you have to do is toss a few ingredients in a oven-safe dish, bake it off, serve it with rice, and top it off with guac and salsa. Trust me, you’ll want to try it. Here’s what else is on the menu this week:
The Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Fajita Bowl
- Dinner: Baked Barramundi with Butternut Squash and Sautéed Kale
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Summer Berry Chicken Salad with Lemon Poppyseed Dressing
- Dinner: Baked Barramundi with Butternut Squash and Sautéed Kale
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Fajita Bowl
- Dinner: Baked Barramundi with Butternut Squash and Sautéed Kale
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Summer Berry Chicken Salad with Lemon Poppyseed Dressing
- Dinner: Baked Barramundi with Butternut Squash and Sautéed Kale
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Fajita Bowl
- Dinner: Summer Berry Chicken Salad with Lemon Poppyseed Dressing
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Fajita Bowl
- Dinner: Summer Berry Chicken Salad with Lemon Poppyseed Dressing
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 Barramundi and Chicken 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%)
Summer Chicken Salad with Lemon Poppyseed Dressing
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 10 cups arugula
- 1 cup blackberries
- 6 medium strawberries, sliced
- 1/3 cup red onion, sliced
- 1 tsp Oh My Spice! Lemon Pepper Seasoning
- Optional: 1/3 cup goat cheese crumbles
Glazed Pecans
- 1/3 cup pecan halves
- 1 egg white
- 2 tbsp brown sugar
Lemon Poppyseed Dressing
- 1/4 cup lemon juice
- 2 tbsp olive oil
- 1 tbsp honey
- 1/2 tbsp Dijon mustard
- 1/2 tbsp white wine vinegar
- 2 tsp poppyseeds
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. Set aside to cool.
- Add all dressing ingredients except olive oil and poppyseeds to a wide mouth jar. Blend with an immersion blender while slowly pouring in the olive oil. Stir in poppyseeds and set aside.
- Season chicken with Lemon Pepper Seasoning, then grill until cooked through, about 5 minutes per side (depending on thickness). Allow chicken to rest for 5 minutes before slicing.
- Divide arugula, berries, onion, chicken, glazed pecans, and goat cheese (if desired) into 4 serving dishes. Top with Lemon Poppyseed Dressing before serving.
Nutrition Information
Calories: 327kcal (16%), Carbohydrates: 20g (7%), Protein: 30g (60%), Fat: 15g (23%), Cholesterol: 66mg (22%), Sodium: 155mg (7%), Potassium: 641mg (18%), Fiber: 4g (17%), Sugar: 15g (17%)
Baked Barramundi with Butternut Squash Mash and Sautéed Kale
Servings: serving
Ingredients
- 4 pieces barramundi filets, (672 grams)
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
Butternut Squash Mash
- 5 cups butternut squash cubes
- 1/3 cup coconut milk
- 1/2 tbsp ghee
- 1 tsp Oh My Spice! Lemon Pepper Seasoning
Sautéed Kale
- 8 cups kale, chopped and stems removed
- 1 tbsp Dijon mustard
- 1 tsp olive oil
Instructions
- Pre-heat oven to 400 degrees. Line a baking sheet with aluminum foil and spray with non-stick cooking spray.
- Arrange barramundi filets in single layer on lined baking sheet. Season with Oh My Spice! seasoning and bake for 15 minutes or until fish is cooked through and flakes easily with a fork.
- Add butternut squash to a large pot. Cover with water and bring to a boil for 10-15 minutes or until squash is tender. Drain water and add remaining squash mash ingredients. Mash until it reaches desired consistency.
- Heat olive oil over medium-high heat in a large skillet. Add kale and toss with Dijon mustard until kale is bright green and has softened to desired texture.
- Divide butternut squash mash, barramundi, and sautéed kale evenly among 4 serving containers.
Nutrition Information
Calories: 349kcal (17%), Carbohydrates: 25g (8%), Protein: 37g (74%), Fat: 12g (18%), Cholesterol: 35mg (12%), Sodium: 255mg (11%), Potassium: 773mg (22%), Fiber: 5g (21%), Sugar: 5g (6%)
Chicken Fajita Bowls
Servings: servings
Ingredients
- 2 lb chicken breast, sliced thinly into strips
- 1 cup Lundberg Basmati Brown Rice, cooked according to package directions
- 1 8-oz bag Frontera Green Chile Enchilada Sauce
- 1 cup HEB Mild Guacamole
- 1 cup Cocina Fresca Mild Jalapeno Salsa
- 1 red bell pepper, sliced, (120 grams)
- 1 green bell pepper, sliced, (120 grams)
- 1/2 medium yellow onion, sliced, (50 grams)
- 3 cloves garlic, minced
- 1 tsp Oh My Spice! Sriracha Lime Seasoning
Instructions
- Pre-heat oven to 400 degrees.
- Add chicken, enchilada sauce, bell pepper, onion, garlic, and seasoning to a large oven safe dish. Mix together with your hands and bake for 30-35 minutes or until chicken is cooked through.
- Serve chicken fajitas over rice with guacamole and salsa.
Nutrition Information
Calories: 307kcal (15%), Carbohydrates: 27g (9%), Protein: 30g (60%), Fat: 9g (14%), Cholesterol: 66mg (22%), Sodium: 628mg (27%), Potassium: 355mg (10%), Fiber: 6g (25%), Sugar: 3g (3%)
Leave a Reply