Happy Monday, meal preppers! Hope you all had a great weekend and are ready for the week. After the craziness (or at least the feeling of craziness) of last week, I was incredibly happy to get outside for some sunshine therapy. I also took the time to get prepped for the week ahead – healthy food that I don’t have to think about all week is like a form of therapy in itself for me. Or at least it takes one major stressor off of me! For those of you that feel the same…here’s what’s on the menu this week:
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Beef Stir Fry
- Dinner: Olive Garden Salad with Chicken Tenderloins
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Butternut Squash and Asparagus
- Dinner: Beef Stir Fry
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Olive Garden Salad with Chicken Tenderloins
- Dinner: Air Fryer Chicken with Butternut Squash and Asparagus
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Beef Stir Fry
- Dinner: Olive Garden Salad with Chicken Tenderloins
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Butternut Squash and Asparagus
- Dinner: Beef Stir Fry
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white omelet
- Lunch: Olive Garden Salad with Chicken Tenderloins
- Dinner: Air Fryer Chicken with Butternut Squash and Asparagus
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 ON Gold Standard Plant Based Protein Powder, (72 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%)
I changed up the veggies a little bit from this recipe – instead of the asparagus and bell pepper I used one of those grab and go stir fry veggie bags with broccoli, snow peas, and carrots.
Beef Stir Fry
Servings: servings
Ingredients
- 1 1/4 lb grass fed flank steak, sliced thinly against the grain
- 2 cups asparagus, chopped, (250 grams)
- 2 cups snow peas, (170 grams)
- 3 medium carrots, sliced, (110 grams)
- 1 medium bell pepper, sliced, (120 grams)
- 2 cloves garlic, minced, (8 grams)
- 1 tbsp grated ginger, (20 grams)
- 1/2 tbsp olive oil, (1/4 oz)
- 1 tsp sesame oil, (0.17 oz)
- 1/4 tsp crushed red pepper flakes
Sauce
- 1/4 cup beef bone broth, (2 oz)
- 2 tbsp honey, (1 oz)
- 1 tbsp oyster sauce, (1/2 oz)
- 1 tbsp rice wine vinegar, (1/2 oz)
- 1 tbsp arrowroot flour, (8 grams)
- 1 tsp sesame oil, (0.17 oz)
Marinade
- 3 tbsp low sodium soy sauce, (1 1/2 oz)
- 1 tbsp sriracha, (1/2 oz)
- 1 tbsp grated ginger, (20 grams)
- 1 tsp oyster sauce, (0.17 oz)
- 2 cloves garlic, minced, (8 grams)
Instructions
- Whisk together marinade ingredients and pour over sliced flank steak. Marinate in refrigerator for at least 1 hour.
- Whisk together sauce ingredients and set aside.
- Heat sesame oil over medium-high heat in a wok. Add garlic, ginger, and red pepper flakes and sauté until fragrant.
- Add asparagus, snow peas, carrots, and bell pepper and sauté for 3-4 minutes until tender crisp. If you don’t have a wok, use a large skillet instead. After adding the veggies and tossing them with the garlic, add 2 tbsp water and cover for about 2 minutes to help them cook. Set aside.
- Add olive oil to wok, then add flank steak and sear on one side for about 1 minute. Flip the steak and sear on 2nd side for about 1 minute. Add sauce and bring it to a boil for 1-2 minutes to thicken it.
- Return veggies to wok and toss with steak and sauce. Serve over your favorite rice.
Tips & Tricks
I didn’t include the rice in the recipe/nutrition info since I know many people have a favorite type of rice that they’ll want to use. I was feeling lazy and used a packet of 90-second brown basmati rice.
Nutrition Information
Calories: 285kcal (14%), Carbohydrates: 20g (7%), Protein: 29g (58%), Fat: 11g (17%), Cholesterol: 50mg (17%), Sodium: 617mg (27%), Potassium: 357mg (10%), Fiber: 3g (13%), Sugar: 9g (10%)
Air Fryer Chicken and Asparagus with Butternut Squash Mash
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 1 bunch asparagus, trimmed, (300 grams)
- 3 1/2 cups butternut squash, cubed, (568 grams)
- 1/4 cup light coconut milk, (2 oz)
- 1 tbsp olive oil, (1/2 oz)
- 1/2 tbsp unsalted butter, (1/4 oz)
- 1 tbsp Flavor God Garlic Lover's Seasoning
- Salt and pepper to taste
Instructions
- Pound thicker end of chicken down so that the breasts are an even thickness throughout.
- Brine chicken breast overnight in a salt solution like in this recipe.
- Pat chicken dry with a paper towel, then rub with 1 tsp olive oil. Season with salt, pepper, and 1 tsp Flavor God Garlic Lover's Seasoning.
- Pre-heat the air fryer to 380 degrees. Add chicken to the basket in a single layer and air fry for 10-12 minutes or until cooked through, flipping halfway through cooking.
- Add asparagus to a large, microwave safe dish. Cover dish with a very damp paper towel. Microwave for 2-3 minutes or until asparagus is bright green and tender-crisp. Immediately transfer asparagus to an ice bath to stop cooking, then pat dry and cut into 2″ pieces. Set aside.
- Add butternut squash to a medium pot and cover with water. Bring to a boil over high heat, then lower heat to medium and continue boiling for 10-12 minutes or until squash mashes easily with a fork.
- Drain water from squash using a colander, then return it to the pot. Add coconut milk, butter, and 1 tsp Flavor God seasoning. Mash until the squash reaches desired consistency.
- Slice chicken before serving alongside asparagus and butternut squash mash.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 240kcal (12%), Carbohydrates: 19g (6%), Protein: 28g (56%), Fat: 6g (9%), Cholesterol: 75mg (25%), Sodium: 84mg (4%), Potassium: 500mg (14%), Fiber: 5g (21%), Sugar: 6g (7%)
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. 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%)
