Hey meal preppers! It’s Monday. It’s a weird Monday. But even though a lot of people’s worlds are all out of whack right now, I’m hoping you can stick to at least some of your routine. For me, that means scraping together a meal prep with whatever ingredients are available. I debated even sharing this here today, but I figured that at least some of you will be looking for recipe/prep inspiration. I found all these ingredients at the store, so hopefully you can too! Good luck out there and stay healthy!
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Tuna Salad with Pita Bread and Grapes
- Dinner: Olive Garden Salad with Chicken
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Teriyaki Chicken with Broccoli and Rice
- Dinner: Tuna Salad with Pita Bread and Grapes
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Olive Garden Salad with Chicken
- Dinner: Teriyaki Chicken with Broccoli and Rice
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Tuna Salad with Pita Bread and Grapes
- Dinner: Olive Garden Salad with Chicken
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Teriyaki Chicken with Broccoli and Rice
- Dinner: Tuna Salad with Pita Bread and Grapes
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white omelet
- Lunch: Olive Garden Salad with Chicken
- Dinner: Teriyaki Chicken with Broccoli and Rice
The Snack Ideas
- Flavored tuna packets with protein chips
- Apples with peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries and raspberries
- 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%)
Tuna Salad
Servings: servings (approx. 1/2 cup per serving)
Ingredients
- 14 oz drained chunk light tuna, (This is the drained weight – the package weight will vary depending on if you buy cans or pouches)
- 4 oz drained chunk white albacore tuna, (This is also the drained weight)
- 1/2 cup Hellman’s Olive Oil Mayonnaise, (4 oz)
- 1/4 cup celery, chopped, (35 grams)
- 1/4 cup red onion, chopped, (35 grams)
- 2 tbsp pickle relish or chopped pickle, (1 oz)
- 1 tbsp Dijon mustard, (0.5 oz)
- 1 tsp lemon zest
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
Instructions
- Add all ingredients to a bowl and mix until well combined.
Nutrition Information
Calories: 213kcal (11%), Carbohydrates: 5g (2%), Protein: 24g (48%), Fat: 10g (15%), Cholesterol: 50mg (17%), Sodium: 489mg (21%), Potassium: 363mg (10%), Sugar: 2g (2%)
Teriyaki Chicken with Broccoli and Rice
Servings: servings
Ingredients
- 1 lb raw chicken breast, cut into 1" pieces
- 2/3 cup Lundberg Organic Brown Jasmine Rice, (120 grams)
- 5 cups broccoli florets, (460 grams)
Teriyaki Sauce
- 3 tbsp light brown sugar, (36 grams)
- 2 tbsp hoisin sauce, (34 grams)
- 2 tbsp rice wine vinegar
- 1 1/2 tbsp low sodium soy sauce, (0.75 fl oz)
- 1 tbsp ginger paste, (16 grams)
- 1/2 tbsp sesame oil, (7 grams)
- 3 garlic cloves, minced, (12 grams)
Instructions
- Add all sauce ingredients to a small pot and bring to a boil over medium heat. Lower heat to a simmer for another 10 minutes. Allow to cool slightly.
- Marinate chicken in 1/3 of the teriyaki sauce for at least 1 hour. Reserve remaining sauce in the refrigerator.
- Cook rice according to package directions.  Divide evenly among 4 serving dishes. Set aside.
- Add broccoli to a large microwave safe bowl. Cover with a very damp paper towel and microwave for 2 minutes or until broccoli is bright green. Divide evenly among serving dishes. Set aside.
- Heat skillet over medium-high heat again. Â Add marinated chicken (with the marinade) and cook covered for 2-3 minutes. Â Remove cover and flip chicken, covering again for about 1 minute. Â Uncover and allow marinade to reduce as chicken finishes cooking through. Â Add remaining teriyaki sauce on top of chicken and mix.
- Divide chicken evenly among serving dishes. Â Top with sesame seeds, if desired.
Nutrition Information
Calories: 280kcal (14%), Carbohydrates: 32g (11%), Protein: 29g (58%), Fat: 4g (6%), Cholesterol: 67mg (22%), Sodium: 424mg (18%), Potassium: 704mg (20%), Fiber: 4g (17%), Sugar: 16g (18%)
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. Â 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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