Happy Monday everyone! It’s a short week for me this week (yayyyy), but this is a prep I did a while back. Here’s what’s on the menu:
The Meal Plan:
Day 1
- Breakfast: Mixed Berry Oatmeal Bake with egg white slices
- Lunch: Buffalo Chicken Lettuce Wraps
- Dinner: Pesto Salmon with Asparagus and Sweet Potatoes
Day 2
- Breakfast: Mixed Berry Oatmeal Bake with egg white slices
- Lunch: Grilled Chicken with Olive Garden Salad
- Dinner: Pesto Salmon with Asparagus and Sweet Potatoes
Day 3
- Breakfast: Mixed Berry Oatmeal Bake with egg white slices
- Lunch: Buffalo Chicken Lettuce Wraps
- Dinner: Pesto Salmon with Asparagus and Sweet Potatoes
Day 4
- Breakfast: Mixed Berry Oatmeal Bake with egg white slices
- Lunch: Grilled Chicken with Olive Garden Salad
- Dinner: Pesto Salmon with Asparagus and Sweet Potatoes
Day 5
- Breakfast: Mixed Berry Oatmeal Bake with egg white slices
- Lunch: Buffalo Chicken Lettuce Wraps
- Dinner: Grilled Chicken with Olive Garden Salad
Day 6
- Breakfast: Mixed Berry Oatmeal Bake with egg white slices
- Lunch: Buffalo Chicken Lettuce Wraps
- Dinner: Grilled Chicken with Olive Garden Salad
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Carrots with hummus
- Deli turkey (nitrate and nitrite free)
- Blueberries, strawberries, and raspberries
- Protein shakes
- Hard boiled egg whites
The Containers:
The Recipes:
Mixed Berry Oatmeal Bake
Servings: servings
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops Optimum Nutrition Vanilla Plant Based Protein Powder, (76 grams)
- 1/2 tsp baking powder, (2 grams)
- 1/2 tsp cinnamon
- 1/4 tsp salt
- 1 cup unsweetened vanilla almond milk, (8 oz)
- 2/3 cup unsweetened applesauce, (163 grams)
- 2/3 cup strawberries, chopped, (100 grams)
- 2/3 cup blueberries, (100 grams)
- 2/3 cup raspberries, (85 grams)
- 3 tbsp pure maple syrup, (1.5 oz)
- 2 tbsp Skippy Natural Peanut Butter, (32 grams)
- 1 egg
- 1 egg white
- 1 tsp vanilla extract
- Optional: almond slivers for topping
Instructions
- Pre-heat oven to 350 degrees. Grease an 8×11" baking dish with coconut oil and set aside.
- Combine all dry ingredients, then add wet ingredients and mix until just combined. Pour into prepared casserole dish and spread evenly.
- Bake at 350 degrees for 40-45 minutes or until a toothpick inserted into the center comes out clean. If desired, press almond slivers into the top of the mixture about halfway through the baking time.
- Allow to cool, then cut into 6 pieces for serving.
Tips & Tricks
Nutrition Information
Calories: 284kcal (14%), Carbohydrates: 40g (13%), Protein: 15g (30%), Fat: 7g (11%), Cholesterol: 31mg (10%), Sodium: 139mg (6%), Potassium: 285mg (8%), Fiber: 5g (21%), Sugar: 12g (13%)
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%)
Buffalo Chicken Lettuce Wraps
Servings: servings
Ingredients
Buffalo Chicken
- 1.25 lb chicken breast, raw
- 1/2 cup onion, chopped, (80 grams)
- 1/4 cup Frank’s Red Hot Sauce, (2 oz)
- 1/4 cup Stubb’s Sweet Heat BBQ Sauce, (2 oz)
- 2 tbsp Flavor God Ranch Seasoning
Wraps
- 10-12 lettuce leaves (I used butter lettuce), (50 grams)
- 2 medium carrots, julienned, (125 grams)
- 3 stalks celery, julienned, (120 grams)
- 3 tbsp chives, chopped
- Other optional toppings: guacamole or ranch dressing
Instructions
- Add chopped onion to the bottom of a slow cooker. Rub chicken in ranch seasoning and place on top of onion.
- Mix BBQ sauce and hot sauce and pour over chicken. Slow cook on low for 6-7 hours or until chicken easily shreds with a fork.
- Remove chicken from slow cooker, shred with two forks, then return to slow cooker and mix chicken with juices.
- Serve chicken on top of lettuce leaves with julienned celery and carrots. Add additional hot sauce just before serving, if desired. Top with guacamole or ranch dressing, if desired, and garnish with chives.
Nutrition Information
Calories: 162kcal (8%), Carbohydrates: 9g (3%), Protein: 27g (54%), Fat: 1g (2%), Cholesterol: 66mg (22%), Sodium: 871mg (38%), Potassium: 455mg (13%), Fiber: 1g (4%), Sugar: 6g (7%)
Grilled Chicken with Olive Garden Salad
Servings: servings
Ingredients
- 1 lb raw chicken breast, thinly sliced
- 6 cups romaine lettuce, sliced
- 1/2 cup red onion, sliced
- 1/2 cup black olives, drained
- 1/2 cup Olive Garden croutons
- 1/4 cup shredded Parmesan cheese
- 1/4 cup Light Olive Garden Italian salad dressing
- 2 Roma tomatoes, chopped
- 9 Pepperoncini peppers, sliced
- 1 tsp olive oil
Instructions
- Heat a pan over medium-high heat. Add olive oil until hot, then add chicken breast and cook 3-5 minutes per side or until cooked through. Set aside.
- Layer salad ingredients in serving dishes, setting aside croutons, cheese, and dressing until ready to serve. Top with cooked, sliced chicken.
Nutrition Information
Calories: 262kcal (13%), Carbohydrates: 15g (5%), Protein: 31g (62%), Fat: 8g (12%), Cholesterol: 72mg (24%), Sodium: 560mg (24%), Potassium: 491mg (14%), Fiber: 3g (13%), Sugar: 2g (2%)
Basil Pesto Salmon with Sweet Potatoes and Asparagus
Servings: servings
Ingredients
- 1.2 lb wild atlantic salmon, skin on, (yields ~1lb without skin)
- 1 bunch asparagus, trimmed, (200 grams)
- 1 large sweet potatoes, cubed, (300 grams)
- 1/4 cup HEB Basil Pesto, (50 grams)
- 1 tsp olive oil
- 1 tsp Flavor God Garlic Lover’s Seasoning
- Salt and pepper to taste
Instructions
- Pre-heat oven to 400 degrees. Line a large baking sheet with foil.
- Toss sweet potatoes in olive oil and arrange in a single layer on lined baking sheet. Season with 1/2 tsp Flavor God Garlic Lover's Seasoning. Bake for 20 minutes or until desired tenderness is reached.
- As sweet potatoes bake, line a second baking sheet with foil and arrange 4 salmon filets on sheet, skin down. Season with remaining Flavor God Garlic Lover's Seasoning. Bake for 12 minutes or until salmon flakes easily with a fork.
- Add asparagus to a microwave safe glass dish (I like using a rectangular Pyrex dish). Cover with a very damp paper towel and microwave for 2 to 2 1/2 minutes or until asparagus is bright green and tender crisp. Immediately remove to an ice bath to stop the cooking, then pat dry and chop into large pieces.
- Serve salmon, sweet potatoes, and asparagus with 1 tbsp pesto per serving.
Nutrition Information
Calories: 285kcal (14%), Carbohydrates: 18g (6%), Protein: 25g (50%), Fat: 12g (18%), Cholesterol: 64mg (21%), Sodium: 150mg (7%), Potassium: 910mg (26%), Fiber: 4g (17%), Sugar: 4g (4%)
