Hello Monday, my old friend. Well, more like frenemy really. I like Mondays because you guys really dig my Meal Prep Monday posts, plus it’s awesome to have a refrigerator full of prepped meals. I seriously love that feeling. But at the same time, Monday is just the worst. Even more so now that the weather is gorgeous here in Texas. Although I think there’s a big ass storm coming this week…at least it’ll wash all the pollen off my car. Now that you’ve heard my ramblings this morning, here’s what’s on the menu for the week:
The Meal Plan:
Day 1
- Breakfast: PB&J Overnight Oats
- Lunch: Slow Cooker Thai Chicken
- Dinner: Ginger and Kale Chicken Salad
Day 2
- Breakfast: PB&J Overnight Oats
- Lunch: Steak and Quinoa Burrito Bowl
- Dinner: Slow Cooker Thai Chicken
Day 3
- Breakfast: PB&J Overnight Oats
- Lunch: Ginger and Kale Chicken Salad
- Dinner: Steak and Quinoa Burrito Bowl
Day 4
- Breakfast: PB&J Overnight Oats
- Lunch: Slow Cooker Thai Chicken
- Dinner: Ginger and Kale Chicken Salad
Day 5
- Breakfast: Protein Pancakes
- Lunch: Steak and Quinoa Burrito Bowl
- Dinner: Slow Cooker Thai Chicken
Day 6
- Breakfast: Protein Pancakes
- Lunch: Ginger and Kale Chicken Salad
- Dinner: Steak and Quinoa Burrito Bowl
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Cinnamon brown rice cakes with peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
- Lions pack protein cookie dough (I may be addicted)
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%)
Thai Slow Cooker Chicken
Servings: servings
Ingredients
- 1 1/2 lbs chicken breast
- 6 cups butternut squash, cubed
- 1 medium zucchini, chopped
- 1 cup sweet peppers, sliced into rings
- 1/2 cup onion, chopped
- 13.5 oz can light coconut milk
- 1 cup brown jasmine rice, cooked according to package directions
- 2 limes juiced
- 3 tbsp red curry paste
- 2 cloves garlic, minced
- 2 tbsp Thai basil, chopped
- 1 1/2 tbsp coconut sugar
- 1 tbsp ginger paste
- 1 tsp fish sauce
Instructions
- Add onion and chicken to the bottom of a slow cooker. Top with butternut squash.
- Mix coconut milk, lime juice, red curry paste, garlic, coconut sugar, ginger paste, and fish sauce. Pour over top of butternut squash.
- Set slow cooker on low for 6 1/2 hours.
- Once slow cooker is done, remove chicken and pour butternut squash and sauce into a large blender or food processor, leaving a top vent open to release steam. Blend just until smooth, then return to slow cooker.
- Shred chicken with two forks and return to slow cooker. Add zucchini, sweet peppers, and Thai basil and return to low heat for 30 minutes.
- Serve butternut squash and chicken mixture with rice.
Nutrition Information
Calories: 355kcal (18%), Carbohydrates: 47g (16%), Protein: 31g (62%), Fat: 6g (9%), Cholesterol: 66mg (22%), Sodium: 354mg (15%), Potassium: 804mg (23%), Fiber: 6g (25%), Sugar: 9g (10%)
Steak and Quinoa Burrito Bowl
Servings: servings
Ingredients
- 1 lb grass fed flank steak, trimmed
- 4 cups shredded Romaine lettuce hearts
- 1 cup roasted corn
- 1 cup low sodium black beans, rinsed and drained
- 1 cup pico de gallo, (I used the pre-made Whole Foods kind)
- 1/3 cup dry tri-color quinoa, cooked according to package directions
- 1 cup cilantro, loosely packed
- 1/4 cup fat free plain Greek yogurt
- 2 limes, juiced
- 4 cloves garlic
- 2 tbsp olive oil
- 1/2 tbsp Flavor God Spicy Everything Seasoning
Instructions
- Add cilantro, olive oil, juice of 2 limes, garlic and Flavor God seasoning to a blender. Pulse until mostly smooth.
- Remove half of the cilantro mixture and pour over steak in a resealable container. Marinate for 3 hours or overnight.
- Add Greek yogurt and honey to reserved cilantro mixture. Set aside to use as dressing later.
- Arrange cooked quinoa, lettuce, black beans, corn, and pico de gallo in a serving dish.
- Grill flank steak until cooked to desired temperature. Allow to rest for 5-10 minutes before slicing thinly against the grain. Serve on top of burrito bowl and top with cilantro lime dressing.
Tips & Tricks
Grass fed flank steak is typically leaner than regular steak.
Check out the YouTube video demo here!
Nutrition Information
Calories: 399kcal (20%), Carbohydrates: 41g (14%), Protein: 34g (68%), Fat: 13g (20%), Cholesterol: 50mg (17%), Sodium: 318mg (14%), Potassium: 571mg (16%), Fiber: 8g (33%), Sugar: 10g (11%)
Chicken and Kale Ginger Salad
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (350 grams)
- 8 cups kale
- 1/3 cup crystalized ginger, cut into small chunks
- 1/4 cup reduced sugar dried cranberries
- 1/4 cup roasted pumpkin seeds
- 3 tbsp slivered almonds
Honey Mustard Dressing
- 3 tbsp Dijon mustard
- 3 tbsp apple cider vinegar
- 2 tbsp olive oil
- 2 tbsp honey
- 1 tsp garlic powder
Instructions
- Whisk dressing ingredients together and set aside.
- Gently massage kale with a small amount of oil until it is bright green. Divide into 4 serving bowls and top with chicken, ginger, dried cranberries, pumpkin seeds, slivered almonds, and dressing.
Tips & Tricks
The crystallized ginger isn’t pictured here. I don’t recommend putting it in the refrigerator – it will get soggy.
Nutrition Information
Calories: 352kcal (18%), Carbohydrates: 21g (7%), Protein: 30g (60%), Fat: 17g (26%), Cholesterol: 78mg (26%), Sodium: 583mg (25%), Potassium: 480mg (14%), Fiber: 5g (21%), Sugar: 13g (14%)
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