Happy Monday, friends! I hope springing forward over the weekend isn’t messing you up too much this morning. I think I’m going to miss the sunshine early in the morning, but I’m happy to have the light later in the evening. Not to mention the spring weather here in San Antonio 🙂 After I meal prepped yesterday I still managed to get outside for an evening stroll to enjoy the warm weather and later sunset. Hopefully the good stuff will last for a while before the summer heat hits! Get ready for lots of spring recipes…
Here’s what’s on the menu this week:
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Chicken Tabouleh Bowl
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Mixed Veggies
- Dinner: Chicken Tabouleh Bowl
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Chicken Tenders with Mixed Veggies
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Chicken Tabouleh Bowl
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Mixed Veggies
- Dinner: Chicken Tabouleh Bowl
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Chicken Tenders with Mixed Veggies
The Snack Ideas
- Smoked salmon and everything bagel pretzel crisps
- Apples with peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries, strawberries, and grapes
- 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%)
Chicken Tabouleh Bowl
Servings: servings
Ingredients
- 1 1/2 lb raw chicken breast
- 1 cup Sabra Original Hummus
- 25 pitted kalamata olives, (63 grams)
- 2 tbsp lemon juice, (1 oz)
- 1 tbsp olive oil, (0.5 oz)
- 1 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/2 tsp dried parsley
Quinoa Tabouleh
- 1 cup cucumber, chopped, (150 grams)
- 2/3 cup tri-color quinoa, cooked according to package directions, (120 grams)
- 2 roma tomatoes, chopped, (270 grams)
- 1/2 sweet onion, diced, (55 grams)
- 1 cup parsley, chopped, (25 grams)
- 2 tbsp mint, chopped
- 1/4 cup olive oil, (2 oz)
- 1/3 cup lemon juice, (2.66 oz)
- 2 cloves garlic, minced, (8 grams)
- 1/4 tsp salt
Instructions
- Whisk together lemon juice, olive oil, Oh My Spice! seasoning, and dried parsley. Pour over chicken in a resealable container and flip chicken until all surfaces are coated with the marinade. Refrigerate at least 1 hour, but preferably overnight.
- Add all tabouleh ingredients to a bowl and mix until well combined. Set aside in the refrigerator.
- Remove chicken from refrigerator and grill or pan sear over medium-high heat for 3-5 minutes per side until cooked through (cook time will vary based on thickness and grill/stove settings). Allow to rest for 5 minutes before slicing.
- Divide chicken, tabouleh, hummus, and kalamata olives between 6 serving dishes.
Nutrition Information
Calories: 402kcal (20%), Carbohydrates: 24g (8%), Protein: 31g (62%), Fat: 19g (29%), Cholesterol: 66mg (22%), Sodium: 352mg (15%), Potassium: 487mg (14%), Fiber: 4g (17%), Sugar: 4g (4%)
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%)
Chicken Tenders with Mixed Spring Veggies
Servings: servings
Ingredients
- 1 lb raw chicken tenderloins
- 2 10 oz bags PictSweet Farms Frozen Spring Vegetables with Asparagus
- 1 tsp olive oil
- 1/2 tsp Montreal Steak Seasoning
Instructions
- Heat olive oil in a skillet over medium high heat. Season chicken tenderloins on both sides and add to hot skillet, then cover.
- Cook chicken for 4-5 minutes per side until cooked through. Divide among 4 containers.
- Prepare frozen vegetables according to package directions. I recommend microwaving them about 30 seconds to 1 minute less than recommended since if will be reheating them as part of your meal prep.
Nutrition Information
Calories: 180kcal (9%), Carbohydrates: 13g (4%), Protein: 25g (50%), Fat: 2g (3%), Cholesterol: 65mg (22%), Sodium: 325mg (14%), Fiber: 2g (8%), Sugar: 7g (8%)
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