Surprise, it’s Monday! I don’t have to work or go to school which means that this meal prep post is coming at you a little later than usual 😉 Not sure if you’ve noticed, but I’ve been digging the butternut squash mash and sautéed kale combo a lot lately. It’s delicious, nutritious, and super easy to make for meal prep. If you haven’t tried it yet, now’s the time!
Here’s what’s on the menu this week…
The Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Mahi with Green Beans, Rice, and Mango Salsa
- Dinner: Chicken Tenders with Butternut Squash and Sautéed Kale
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Mahi with Green Beans, Rice, and Mango Salsa
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Butternut Squash and Sautéed Kale
- Dinner: Mahi with Green Beans, Rice, and Mango Salsa
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Mahi with Green Beans, Rice, and Mango Salsa
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Butternut Squash and Sautéed Kale
- Dinner: Turkey Taco Salad
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Butternut Squash and Sautéed Kale
- Dinner: Turkey Taco 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 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%)
Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb Jennie-O extra lean ground turkey, 99%
- 1/2 cup Frontera New Mexico Taco Skillet Sauce
- 2 hearts romaine lettuce, chopped
- 1 cup cherry tomatoes, halved
- 1 cup black beans
- 1 cup corn kernels
- 1/2 cup Casa Sanchez Taqueria Style Avocado Salsa
- 1/4 cup Fage 0% plain Greek yogurt
- 1/2 cup tortilla strips
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in a meal prep container.
- Heat a large skillet over medium-high heat, then add about 1 tsp of olive oil. Add ground turkey and break apart with a wooden spatula until nearly cooked through, then add skillet sauce and finish cooking.
- Serve over veggies, then add Greek yogurt, avocado salsa and tortilla strips on top.
Nutrition Information
Calories: 322kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 56mg (19%), Sodium: 613mg (27%), Fiber: 6g (25%), Sugar: 8g (9%)
Mango Salsa Mahi-Mahi with Green Beans and Rice
Servings: servings
Ingredients
- 1 lb mahi mahi fillets
- 3 cups trimmed green beans
- 2/3 cup Lundberg Organic brown jasmine rice, cooked according to package directions
- 1 cup mango, chopped, (170 grams)
- 1 roma tomato, diced, (148 grams)
- 1/4 cup red onion, chopped, (40 grams)
- 1 lime, juiced
- 2 tbsp cilantro, chopped
Instructions
- Preheat oven to 400 degrees. Line a baking sheet with foil. Add mahi-mahi fillets to baking sheet and sprinkle with salt and pepper. Bake for 15-20 minutes or until fish is opaque and flakes easily with a fork.
- Add green beans to a microwave-safe bowl and cover with a damp paper towel. Microwave for 4-5 minutes until tender crisp. (Skip this step and microwave in the bag if you bought the green beans that steam in the bag.)
- Combine mango, tomato, onion, lime juice, and cilantro. Add salt and pepper if desired. Mix and set aside.
- Serve mahi-mahi over cooked rice and green beans. Top with mango salsa.
Nutrition Information
Calories: 261kcal (13%), Carbohydrates: 37g (12%), Protein: 26g (52%), Fat: 2g (3%), Cholesterol: 82mg (27%), Sodium: 110mg (5%), Potassium: 521mg (15%), Fiber: 5g (21%), Sugar: 10g (11%)
Chicken Tenders with Butternut Squash Mash and Sautéed Kale
Servings: servings
Ingredients
- 1 lb chicken tenderloins
- 1/2 tsp Montreal Steak Seasoning
- 1 tsp olive oil
Butternut Squash Mash
- 5 cups butternut squash cubes, (700 grams)
- 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, (125 grams)
- 1 tbsp Dijon mustard
- 1 tsp olive oil
Instructions
- 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 1 tsp 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.
- Heat remaining 1 tsp olive oil over medium-high heat in a large skillet. Season chicken on both sides with Montreal Steak Seasoning and add to skillet. Cover and cook on each side about 3-4 minutes or until cooked through.
- Divide butternut squash mash, chicken tenders, and sautéed kale evenly among 4 serving containers.
Nutrition Information
Calories: 285kcal (14%), Carbohydrates: 24g (8%), Protein: 29g (58%), Fat: 8g (12%), Cholesterol: 65mg (22%), Sodium: 302mg (13%), Potassium: 778mg (22%), Fiber: 5g (21%), Sugar: 5g (6%)
SaveSave
SaveSaveSaveSave
Leave a Reply