I feel a little bit like a broken record when I say this, but really…speed was the name of the meal prep game once again this week. The most time intensive part of the prep was either cooking the meat or cutting up the 4 vegetables that needed to be cut. I think in total it took me just shy of 3 hours to cook, organize, photograph, and clean up. Of course, you can shave some time off of that pretty easily if you skip the part where you act like a paparazzi. No crap, it takes me like 20 photos just to make sure I’ll end up with a few that I like. Good thing we’ve moved past film cameras and into the world of digital!
Happy prepping! Here’s what’s on the menu:
The Meal Plan:
Day 1
- Breakfast: PB&J Overnight Oats
- Lunch: Mediterranean Chicken Wrap with Grapes
- Dinner: Chipotle Chicken Salad
Day 2
- Breakfast: PB&J Overnight Oats
- Lunch: Taco Ground Turkey with Broccoli and Potatoes
- Dinner: Mediterranean Chicken Wrap with Grapes
Day 3
- Breakfast: PB&J Overnight Oats
- Lunch: Chipotle Chicken Salad
- Dinner: Taco Ground Turkey with Broccoli and Potatoes
Day 4
- Breakfast: PB&J Overnight Oats
- Lunch: Mediterranean Chicken Wrap with Grapes
- Dinner: Chipotle Chicken Salad
Day 5
- Breakfast:
- Lunch: Taco Ground Turkey with Broccoli and Potatoes
- Dinner: Mediterranean Chicken Wrap with Grapes
Day 6
- Breakfast:
- Lunch: Chipotle Chicken Salad
- Dinner: Taco Ground Turkey with Broccoli and Potatoes
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Cinnamon brown rice cakes with peanut butter
- Apple slices with 1/2 cup Greek yogurt, 2 tbsp PB2 and cinnamon
- Blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
The Containers:
Side note – I actually use Tupperware FridgeSmart containers for my fresh blueberries and grapes, but I got them several years ago and there are new (much cheaper) options available now. I recommend checking out the Rubbermaid FreshWorks produce savers you see linked above.
The Recipes:
Dairy Free PB&J Overnight Oats
Servings: servings
Ingredients
- 2 cups unsweetened vanilla almond milk
- 1 1/3 cups rolled oats
- 3/4 cup PB2 powdered peanut butter, (72 grams)
- 4 scoops Sports Research collagen peptides, (44 grams)
- 2 cups frozen strawberries
- 4 tsp chia seeds
Instructions
- Whisk almond milk, PB2, and collagen until smooth. Pour evenly into 4 containers.
- Add 1/3 cup rolled oats to each of the 4 containers and mix until oats are submerged in liquid.
- Place strawberries in a microwave safe bowl. Microwave for 1 minute at a time until strawberries can be mashed to a chunky consistency. Mix in chia seeds.
- Divide strawberry mixture evenly into the 4 containers of oats. Refrigerate overnight before serving.
Nutrition Information
Calories: 284kcal (14%), Carbohydrates: 36g (12%), Protein: 23g (46%), Fat: 7g (11%), Sodium: 282mg (12%), Potassium: 261mg (7%), Fiber: 10g (42%), Sugar: 5g (6%)
Mediterranean Chicken Wrap
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 4 La Tortilla Factory gluten free tortillas
- 2 cups romaine hearts, sliced
- 2/3 cup cucumber, sliced
- 2/3 cup cherry tomatoes, sliced
- 1/2 cup Sabra original hummus
- 1/2 cup plain non-fat Greek yogurt
- 1/4 cup red onion, sliced
- 1/2 tbsp olive oil
- 1/2 tsp rosemary
- Juice of 1 lemon
Instructions
- Marinate chicken in olive oil, rosemary, and lemon juice for at least 1 hour.
- Sear chicken breast in pan for 3-5 minutes per side (depending on thickness) until cooked through. Set aside.
- Spread Greek yogurt and hummus onto tortilla. Add lettuce, cucumbers, tomatoes, and red onion.
- Slice chicken and add to wrap before serving.
Nutrition Information
Calories: 358kcal (18%), Carbohydrates: 26g (9%), Protein: 35g (70%), Fat: 11g (17%), Cholesterol: 68mg (23%), Sodium: 387mg (17%), Potassium: 522mg (15%), Fiber: 4g (17%), Sugar: 3g (3%)
Chipotle Pulled Chicken Salad
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 7 oz can chipotles in adobo sauce
- 2-3 heads romaine hearts, chopped, (yields about 8 cups)
- 1 cup black beans, drained and rinsed
- 1 cup corn
- 2/3 cup cherry tomatoes, halved (16 tomatoes)
- 1/2 cup roasted tomatillo salsa, (I used HEB brand)
- 1/2 cup tortilla strips
Instructions
- Add chicken and chipotles in adobo to a slow cooker. Ensure chicken is coated in sauce all around. Slow cook on low for 7 1/2 to 8 hours until chicken shreds easily with a fork. Once shredded, return to slow cooker and toss with sauce. Set aside.
- Divide all ingredients into four servings. Top with tomatillo salsa and tortilla strips immediately before serving.
Nutrition Information
Calories: 321kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 8g (12%), Cholesterol: 66mg (22%), Sodium: 625mg (27%), Potassium: 936mg (27%), Fiber: 9g (38%), Sugar: 7g (8%)
Taco Ground Turkey with Broccoli and Potatoes
Servings: servings
Ingredients
- 1 lb extra lean ground turkey
- 4 cups broccoli florets
- 20 oz bag Earthbound Farm Roasted Red Potatoes (frozen)
- 1/4 cup Frontera New Mexico Taco Skillet Sauce
- 1 tsp olive oil
Instructions
- Heat oil in a pan over medium-high heat. Add ground turkey and break apart with a wooden spoon or spatula as it cooks.
- When turkey is mostly cooked through, add skillet sauce and mix until turkey is coated. Continue cooking until turkey is cooked through.
- Prepare potatoes according to package directions. Divide turkey, potatoes, and broccoli evenly into 4 containers.
Tips & Tricks
I ate the broccoli raw with some hummus.
Nutrition Information
Calories: 275kcal (14%), Carbohydrates: 32g (11%), Protein: 31g (62%), Fat: 3g (5%), Cholesterol: 55mg (18%), Sodium: 230mg (10%), Potassium: 72mg (2%), Fiber: 4g (17%), Sugar: 3g (3%)
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