Another Monday, another meal prep! This week I decided to remake my easy Tofu Stir Fry recipe and then got a little wild with a Citrus Salmon Salad. Yes, you can totally prep fish ahead of time…my advice would be to eat one serving of it the day you prep it, then eat the other 3 servings over the next 3 days. That’s about as long as it will last in the fridge.
You may have noticed that I didn’t cook the broccoli that is paired up with roasted potatoes and chicken…I honestly just haven’t wanted anything to do with cooked broccoli lately. I don’t know why, but I just prefer it raw with some hummus. You could steam it or roast it if you’d rather not eat it raw. Anywho, I hope you have a great week! Here’s the rundown of the menu:
The Meal Plan
Day 1
- Breakfast: Mixed Berry Overnight Oats
- Lunch: Citrus Salmon Salad
- Dinner: Tofu Stir Fry
Day 2
- Breakfast: Mixed Berry Overnight Oats
- Lunch: Chicken with Roasted Potatoes and Broccoli
- Dinner: Citrus Salmon Salad
Day 3
- Breakfast: Mixed Berry Overnight Oats
- Lunch: Tofu Stir Fry
- Dinner: Citrus Salmon Salad
Day 4
- Breakfast: Mixed Berry Overnight Oats
- Lunch: Chicken with Roasted Potatoes and Broccoli
- Dinner: Citrus Salmon Salad
Day 5
- Breakfast: Mixed Berry Overnight Oats
- Lunch: Tofu Stir Fry
- Dinner: Chicken with Roasted Potatoes and Broccoli
Day 6
- Breakfast: Mixed Berry Overnight Oats
- Lunch: Tofu Stir Fry
- Dinner: Chicken with Roasted Potatoes and Broccoli
The Snack Ideas
- Veggies with hummus
- Hard boiled egg whites
- Protein shakes
- Tuna packets with plantain chips
- Strawberries and blueberries
- Grass-fed beef jerky sticks
The Containers
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%)
Salmon Citrus Salad
Servings: servings
Ingredients
- 1 lb wild sockeye salmon
- 8 cup arugula
- 1 small avocado, (100 g)
- 1/2 cup fennel bulb, sliced
- 1/2 grapefruit, sliced
- 1 small blood orange, sliced
- 1 small navel orange, sliced
- 3 tbsp shallots, sliced
Honey Mustard Vinaigrette
- 3 tbsp white wine vinegar
- 2 1/2 tbsp Dijon mustard
- 1 1/2 tbsp honey
- 1 tbsp olive oil
- 1/2 tsp Flavor God Garlic Lover’s Seasoning
Nutrition Information
Calories: 334kcal (17%), Carbohydrates: 22g (7%), Protein: 27g (54%), Fat: 16g (25%), Cholesterol: 60mg (20%), Sodium: 290mg (13%), Potassium: 803mg (23%), Fiber: 5g (21%), Sugar: 15g (17%)
Tofu Stir Fry
Servings: servings
Ingredients
- 16 oz extra firm tofu
- 8-10 mini sweet peppers, sliced, (120 grams)
- 2 cups zucchini, chopped, (400 grams)
- 15 spears asparagus, chopped, (175 grams)
- 2/3 cup brown jasmine rice, cooked according to package directions
- 1/2 tbsp olive oil
- 1/2 tsp arrowroot flour
- Optional toppings: sliced green onion and sesame seeds
Marinade
- 1 lime, juiced
- 2 tbsp low sodium soy sauce
- 1 tbsp rice vinegar
- 2 tsp freshly grated ginger
- 1 tsp honey
- 1 tsp sesame oil
- 1/2 tsp garlic powder
Instructions
- Line a dinner plate with paper towels and place block of tofu on top. Add another layer of paper towels on top of tofu and top with another dinner plate. Set aside in the refrigerator for 30-45 minutes.
- Cut drained tofu into approx. 1/2″ cubes.
- Whisk together all marinade ingredients. Pour half over sliced tofu and toss gently to coat. Set aside remaining marinade.
- Heat a large skillet or wok over high heat, then add olive oil and swirl around the pan. Add vegetables and toss to stir-fry for 4-5 minutes or until tender-crisp. Set aside on a baking sheet or large plate.
- Add tofu to the hot skillet or wok, tossing to sear all sides until lightly browned (5-6 minutes). Add the remaining marinade.
- As the tofu continues to cook, whisk arrowroot flour into 2 tbsp of water. Add mixture to wok or skillet and gently mix. Bring to a boil, then return veggies to the wok and toss until evenly coated.
- Serve with rice.
Tips & Tricks
Nutrition Information
Calories: 289kcal (14%), Carbohydrates: 35g (12%), Protein: 17g (34%), Fat: 10g (15%), Sodium: 304mg (13%), Potassium: 427mg (12%), Fiber: 5g (21%), Sugar: 6g (7%)
Chicken with Roasted Potatoes and Broccoli
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 4 cups broccoli
- 3 cups assorted baby potatoes, sliced, (750 grams)
- 1 tbsp olive oil
- 1 tsp Oh My Spice! Italian Seasoning
Instructions
- Preheat oven to 400 degrees. Line a baking sheet with foil or SILPAT. Set aside.
- Toss sliced potatoes with 1/2 tbsp olive oil and 1/2 tsp seasoning. Arrange in single layer on lined baking sheet. Bake for 20-25 minutes, flipping once halfway through.
- Heat remaining olive oil in a large skillet over medium-high heat. Season chicken with remaining seasoning (both sides) and add to hot skillet. Cover with a lid and cook for about 3-5 minutes per side, or until cooked through.
- Divide potatoes, chicken, and broccoli evenly into 4 containers.
Nutrition Information
Calories: 319kcal (16%), Carbohydrates: 34g (11%), Protein: 32g (64%), Fat: 5g (8%), Cholesterol: 66mg (22%), Sodium: 298mg (13%), Potassium: 1177mg (34%), Fiber: 6g (25%), Sugar: 4g (4%)
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