Happy Sunday, meal preppers! It’s officially summer, so I had to share a super summery meal plan, complete with a no-heat lunch. If you’d like to see more meal prep friendly no-heat lunch ideas, check this post out! Just one quick note – in the photo above you see smaller Raspberry Lemon Oatmeal Muffins, but the recipe below is for jumbo sized muffins. Do whatever size you like!
If you’ve never been here before, welcome! My meal prep posts go a little something like this: 1) meal plan (use any or all of it!), 2) snack ideas, 3) links to the containers you see here, and 4) recipes and nutrition info. You can jump straight to the recipes by clicking the “Jump to Recipes” link above, or click the direct link to the individual recipe you want below. Otherwise, just keep scrolling down!
Here’s a quick peek at some of this week’s recipes. Just click the button below to jump straight to the one you want! Note: the links in the meal plan below will take you to individual recipe pages (separate from this post).
The Meal Plan
Day 1
- Breakfast: Raspberry Lemon Oatmeal Muffins
- Lunch: Sesame Soba Noodle Bowls
- Dinner: Grilled Adobo Chicken with Corn Relish and Zucchini
Day 2
- Breakfast: Raspberry Lemon Oatmeal Muffins
- Lunch: Turkey Taco Salad
- Dinner: Sesame Soba Noodle Bowls
Day 3
- Breakfast: Raspberry Lemon Oatmeal Muffins
- Lunch: Grilled Adobo Chicken with Corn Relish and Zucchini
- Dinner: Turkey Taco Salad
Day 4
- Breakfast: Raspberry Lemon Oatmeal Muffins
- Lunch: Sesame Soba Noodle Bowls
- Dinner: Grilled Adobo Chicken with Corn Relish and Zucchini
Day 5
- Breakfast: Raspberry Lemon Oatmeal Muffins
- Lunch: Turkey Taco Salad
- Dinner: Sesame Soba Noodle Bowls
Day 6
- Breakfast: Raspberry Lemon Oatmeal Muffins
- Lunch: Grilled Adobo Chicken with Corn Relish and Zucchini
- Dinner: Turkey Taco Salad
The Snack Ideas
- Trail mix
- Popcorn
- Celery with peanut butter
- Blueberries and strawberries
- Protein shakes
- Hard boiled eggs
The Containers
Here are the direct links to the containers you see pictured in this post. Note: these are Amazon Affiliate links.
Recipes
Lemon Raspberry Oatmeal Muffins
Servings: jumbo muffins
Ingredients
Dry Ingredients
- 2 cups rolled oats, (200 grams)
- 1 scoop Cellucor Whipped Vanilla Whey Protein powder, (32 grams)
- 1 scoop Dymatize Elite Vanilla Casein Protein Powder, (34 grams)
- 1 1/2 cups raspberries, (165 grams)
- 2 lemons, zested
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- pinch salt
Wet Ingredients
- 1 cup unsweetened applesauce, (244 grams)
- 1/4 cup unsweetened vanilla almond milk, (2 fl oz)
- 3 tbsp honey, (63 grams)
- 2 egg whites
- 2 tbsp Skippy Natural Creamy Peanut Butter, melted, (32 grams)
- 1/2 tsp vanilla extract
Instructions
- Pre-heat oven to 425°. Line a jumbo muffin tray with 6 parchment paper liners. Set aside.
- Mix dry ingredients in a large bowl, set aside. Whisk all wet ingredients together, then mix into dry ingredients until well combined. Divide batter evenly into 6 muffin cups.
- Bake at 425° for 5 minutes, then lower heat to 350 degrees and continue baking for 22-25 minutes until muffin tops are golden brown and resist collapsing when pressed lightly on top with your finger.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 129g, Calories: 270kcal (14%), Carbohydrates: 41g (14%), Protein: 15g (30%), Fat: 6g (9%), Cholesterol: 9mg (3%), Sodium: 249mg (11%), Potassium: 111mg (3%), Fiber: 3g (13%), Sugar: 14g (16%)
Sesame Soba Noodle Bowls
This no heat lunch features a creamy, tahini based dressing and plenty of protein! Make it vegetarian with tofu or add chicken.
Servings: servings
Ingredients
- 5 oz dry soba noodles, (140 grams)
- 14 oz extra firm tofu, drained, (397 grams)
- 1 1/2 cups frozen shelled edamame, thawed, (225 grams)
- 2 cups shredded red cabbage, (85 grams)
- 3 medium carrots, shaved into ribbons
- 1/4 cup Wegmans Organic Sesame Garlic Sauce, (2 fl oz)
- Optional: green onions and sesame seeds for garnish
Dressing
- 1/4 cup Roland Roasted Garlic Tahini
- 1/4 cup water
- 3 tbsp mirin
- 2 tbsp low sodium soy sauce
- 2 tbsp lime juice or rice vinegar
- 1/2 tbsp sesame oil
- 1/2 tbsp fresh grated ginger or ginger paste
- 1/2 tsp salt
Instructions
- Press tofu. Place tofu on a paper towel lined plate, then cover with another paper towel, and place another plate on top to press the excess liquid out of the tofu. Set aside in the refrigerator for 20 mins.
- Prepare dressing. Whisk together all dressing ingredients until smooth. Set aside.
- Bake tofu. After the tofu has been pressed, remove from refrigerator and cut into bite size chunks (about 1/2" square). Pre-heat oven to 425° and line a baking sheet with SILPAT (if desired). Toss tofu chunks with sesame garlic sauce and bake for 20 minutes at 425°. Flip tofu, then reduce heat to 350° and bake another 10-15 minutes or until crisp and edges of tofu are browned.
- Prepare noodles. Cook noodles according to package directions, ensuring you do not cook them beyond al dente. Drain immediately and rinse in cold water. Shake well to drain water, then toss with dressing to avoid sticking.
- Add edamame and carrot ribbons to noodle mixture and mix to coat everything evenly in sauce. Add to serving dish or meal prep container.
- Assemble. If meal prepping, lay down a layer of shredded red cabbage in 2nd compartment of meal prep container. Add baked tofu on top.
Tips & Tricks
- If meal prepping this dish, do not mix cabbage with noodles or everything will turn pink and the cabbage will get soggy.
- Scan the barcode below or search for “Peanut Butter and Fitness Sesame Soba Noodle Bowls” to log this food in My Fitness Pal.
Nutrition Information
Calories: 468kcal (23%), Carbohydrates: 46g (15%), Protein: 27g (54%), Fat: 19g (29%), Sodium: 430mg (19%), Potassium: 274mg (8%), Fiber: 5g (21%), Sugar: 9g (10%)
Grilled Adobo Chicken with Corn Relish
Servings: servings
Ingredients
- 1 lb chicken breast, thinly sliced
- 3.5 oz can chipotle peppers in adobo sauce
- 2 cups corn kernels, (270 grams)
- 1/2 cup red onion, sliced, (57 grams)
- 1/2 medium red bell pepper, diced, (58 grams)
- 1/4 cup cilantro, chopped
- 1 jalapeno pepper, seeded and diced, (15 grams)
- 2 cloves garlic, minced, (8 grams)
- 3/4 cup water, (6 oz)
- 1/2 cup apple cider vinegar
- 2 tbsp sugar, (25 grams)
- 1 tsp salt, (6 grams)
- 1/2 tsp Flavor God Garlic Lovers Seasoning
- 1/4 tsp black pepper
Instructions
- Add chicken breast and chipotles in adobo to a resealable container and massage until the chicken is coated in the sauce. Marinate for at least one hour, but preferably overnight.
- Add corn, red onion, bell pepper, jalapeno, and garlic to a bowl. Set aside.
- Bring water almost to a boil, then add sugar and salt and stir until dissolved. Add apple cider vinegar, Flavor God Garlic Lovers Seasoning, and black pepper and stir.
- Pour pickling liquid over corn mixture and mix, then push the corn mixture under the liquid as much as possible. Cover and marinate for at least 1 hour.
- Before serving corn relish, drain most of the pickling liquid out and stir in cilantro.
- Grill chicken, slice, and serve with corn relish and other sides, as desired.
Tips & Tricks
The corn relish recipe makes about twice what you see on top of the chicken in the pictures here, so you could easily stretch it to 6 or more servings instead of the 4 servings listed here. The nutrition info is for the entire corn relish recipe to be eaten in 4 servings.
Nutrition Information
Calories: 246kcal (12%), Carbohydrates: 24g (8%), Protein: 26g (52%), Fat: 4g (6%), Cholesterol: 72mg (24%), Sodium: 247mg (11%), Potassium: 214mg (6%), Fiber: 2g (8%), Sugar: 10g (11%)
Ground Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 1/2 cup Frontera New Mexico Taco Skillet Sauce, (120 grams)
- 8 cups romaine lettuce, chopped, (260 grams)
- 1 cup cherry tomatoes, halved, (120 grams)
- 1 cup low sodium black beans, drained and rinsed, (260 grams)
- 1 cup frozen corn kernels, thawed, (120 grams)
- 1 tsp olive oil
Recommended Toppings (Not Included in Nutrition Info)
- salsa (I like avocado salsa)
- guacamole
- tortilla strips (find them in the salad toppings aisle)
- plain Greek yogurt or sour cream
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in 4 serving dishes.
- 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 desired toppings before serving.
Tips & Tricks
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 256kcal (13%), Carbohydrates: 23g (8%), Protein: 31g (62%), Fat: 3g (5%), Cholesterol: 55mg (18%), Sodium: 342mg (15%), Potassium: 487mg (14%), Fiber: 4g (17%), Sugar: 6g (7%)
Leave a Reply