Happy Monday, meal preppers! Hopefully you’re all staying safe and healthy out there. It’s been 3 1/2 months since I’ve stepped foot in my office (yikes) and it looks like it will be a while longer here in Texas. So. Strange. Despite working from home, I’m still keeping up with my meal prep – it really helps keep me on track and avoid too many snacks or unhealthy meals. Who else is still prepping?!
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Blackened Mahi Mahi with Mango Salsa
- Dinner: Olive Garden Salad with Chicken
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Blackened Mahi Mahi with Mango Salsa
- Dinner: Turkey Spinach Meatballs over Zoodles
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Blackened Mahi Mahi with Mango Salsa
- Dinner: Olive Garden Salad with Chicken
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Blackened Mahi Mahi with Mango Salsa
- Dinner: Turkey Spinach Meatballs over Zoodles
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Olive Garden Salad with Chicken
- Dinner: Turkey Spinach Meatballs over Zoodles
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white omelet
- Lunch: Olive Garden Salad with Chicken
- Dinner: Turkey Spinach Meatballs over Zoodles
The Snack Ideas
- Popcorn
- Apples with peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
The Containers
The Recipes
Mixed Berry Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops PEScience Select Vegan Plant Based Protein Powder, Vanilla Indulgence, (60 grams)
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 3/4 cup unsweetened applesauce, (6 oz)
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
- 1/2 cup blueberries, (75 grams)
- 1/2 cup strawberries, chopped, (75 grams)
- 1/2 cup blackberries, (75 grams)
- 1/4 cup maple syrup, (2 oz)
- 2 egg whites
- 1 1/2 tbsp Skippy Natural Creamy Peanut Butter, (24 grams)
- 1/2 tsp vanilla extract
Instructions
- Pre-heat oven to 350 degrees. Arrange 7 jumbo silicone baking cups on a baking sheet.
- Mix all dry ingredients, then add wet ingredients and mix until combined. Divide evenly into 7 baking cups.
- Bake for 35 minutes or until tops of muffins begin to brown slightly. Allow to cool slightly before removing from silicone cups and serving.
Tips & Tricks
- Click here or scan the barcode below to log this food in My Fitness Pal.
- I recommend these jumbo silicone baking cups!
- You can replace the plant based protein with whey if you’d prefer – just sub it out with the same amount of powder but decrease the amount of almond milk to 1/2 cup.
Nutrition Information
Calories: 209kcal (10%), Carbohydrates: 32g (11%), Protein: 12g (24%), Fat: 4g (6%), Sodium: 116mg (5%), Potassium: 125mg (4%), 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%)
Blackened Mahi Mahi with Mango Salsa
Servings: servings
Ingredients
Blackened Mahi Mahi
- 1 lb mahi mahi fillets
- 1 tbsp avocado oil, (1/2 oz)
- 1 tsp each: chili powder, garlic powder, oregano
- 1/2 tsp each: smoked paprika, cumin, salt, pepper
Mango Salsa
- 1 cup mango, chopped, (170 grams)
- 1 roma tomato, diced, (148 grams)
- 1/4 cup red onion, chopped, (40 grams)
- 1/2 small jalapeño, diced, (10 grams)
- 3 tbsp cilantro, chopped
- 1 lime, juiced
- 1/2 tsp salt
- 1/4 tsp pepper
Instructions
- Combine mango, tomato, onion, lime juice, jalapeño, and cilantro. Add salt and pepper, then mix and set aside.
- Gently pat mahi mahi dry with a paper towel to remove excess moisture. Set aside.
- Combine spices in a shallow bowl. Coat both sides of the mahi mahi fillets with the blackening spices.
- In a cast iron skillet, heat avocado oil over medium-high heat. Carefully add seasoned mahi mahi fillets and cook for 3-4 minutes per side or until fish flakes apart easily with a fork.
- Serve mahi mahi with mango salsa over a bed of rice, if desired.
Nutrition Information
Calories: 190kcal (10%), Carbohydrates: 9g (3%), Protein: 28g (56%), Fat: 5g (8%), Cholesterol: 107mg (36%), Sodium: 134mg (6%), Potassium: 180mg (5%), Fiber: 1g (4%), Sugar: 7g (8%)
Turkey Spinach Meatballs with Zucchini Noodles and Arrabiata Sauce
Servings: servings
Ingredients
- 1 1/4 lb 99% extra lean ground turkey, (20 oz)
- 10 oz frozen chopped spinach, thawed and drained
- 1 large egg
- 1 tsp Flavor God Garlic Lover’s Seasoning
- 1 tsp oregano
- 1/2 cup finely chopped onion, (80 grams)
- 1/2 cup whole wheat Italian breadcrumbs, (60 grams)
- 4 cloves garlic, minced, (16 grams)
- 1/4 cup grated parmesan cheese, (25 grams)
- 4 small zucchini, ends trimmed
- 1 24 oz jar Nonna’s Nature’s Way Arrabiata Sauce
Instructions
- Preheat oven to 400 degrees and line a baking sheet with SILPAT.
- Dump thawed and drained spinach onto two sheets of paper towel. Gather the paper towel around the spinach and squeeze out excess moisture over the sink.
- Add ground turkey and drained spinach to a large bowl, breaking apart spinach as it is added. Add egg, spices, onion, breadcrumbs, garlic gloves and parmesan cheese. Mix with your hands until ingredients are just combined (do not overwork the meat).
- Roll the mixture into balls, about 1.5 inches in diameter, and place onto lined baking sheet.
- Lightly spray some olive oil or non-stick cooking spray on top of the meatballs. Bake for 20 minutes or until cooked through.
- Spiralize zucchini into noodles and place into a microwavable bowl. Microwave the zucchini noodles, covered with a damp paper towel, for 2 minutes (alternatively, you can sauté them with a bit of olive oil).
- Heat marinara sauce to desired temperature before serving over zucchini noodles and meatballs. Garnish with fresh chopped basil, if desired.
Nutrition Information
Calories: 315kcal (16%), Carbohydrates: 28g (9%), Protein: 37g (74%), Fat: 9g (14%), Cholesterol: 59mg (20%), Sodium: 746mg (32%), Potassium: 626mg (18%), Fiber: 6g (25%), Sugar: 8g (9%)
Olive Garden Salad with Chicken Tenderloins
Servings: servings
Ingredients
- 1 lb raw chicken tenderloins
- 8 cups romaine lettuce, sliced, (340 grams)
- 1/2 cup red onion, sliced, (73 grams)
- 24 low sodium pitted black olives, (72 grams)
- 1 cup Olive Garden Garlic & Romano Seasoned Croutons, (56 grams)
- 1/4 cup shredded Parmesan cheese, (20 grams)
- 1/2 cup Light Olive Garden Italian salad dressing, (4 oz)
- 2 Roma tomatoes, chopped, (124 grams)
- 9 Pepperoncini peppers, sliced, (90 grams)
- 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 or meal prep containers, setting aside croutons, cheese, and dressing until ready to serve. Top with cooked, sliced chicken.
Nutrition Information
Calories: 295kcal (15%), Carbohydrates: 21g (7%), Protein: 30g (60%), Fat: 11g (17%), Cholesterol: 69mg (23%), Sodium: 1030mg (45%), Potassium: 106mg (3%), Fiber: 3g (13%), Sugar: 6g (7%)
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