Happy Monday again, meal preppers! I am loving the spring weather we’re having in San Antonio right now…it’s been around 75 degrees and sunny most of the past week and change. Although I think summer is well on it’s way – it’s going to be 87 later this week. Ooof. Good reminder that now’s the time to stick to my macros and get ready for sunny pool days! Here’s what’s on the menu this week:
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Miso Sheet Pan Glazed Salmon and Veggies
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Parmesan Lentil Medley
- Dinner: Miso Sheet Pan Glazed Salmon and Veggies
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Miso Sheet Pan Glazed Salmon and Veggies
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Chicken with Parmesan Lentil Medley
- Dinner: Miso Sheet Pan Glazed Salmon and Veggies
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Air Fryer Chicken with Parmesan Lentil Medley
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white omelet
- Lunch: Turkey Taco Salad
- Dinner: Air Fryer Chicken with Parmesan Lentil Medley
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%)
Sheet Pan Miso Glazed Salmon
Servings: servings
Ingredients
- 1.1 lb salmon, (only 1 lb if using skinless)
- 18 oz rainbow baby carrots, (510 grams)
- 1 1/2 cups sugar snap peas, (255 grams)
- 1 large red bell pepper, chopped, (135 grams)
- 1/2 tbsp olive oil
- 1/2 tsp garlic powder
- Salt and pepper to taste
Miso Glaze
- 1 tbsp light brown sugar, (12 grams)
- 1 tbsp low sodium soy sauce, (1/2 oz)
- 1 tbsp mirin (or rice vinegar), (1/2 oz)
- 1/2 tbsp yellow or red miso paste, (7.5 grams)
- 1/2 tbsp fresh grated ginger
- 1/2 tsp garlic powder
Instructions
- Pre-heat oven to 400 degrees. Line a baking sheet with foil and set aside.
- Toss baby carrots with half of the olive oil and half of the garlic powder, then arrange in a single layer on the baking sheet. Bake for 18 minutes.
- While the carrots bake, add the glaze ingredients to a small pan and bring to a boil over medium-high heat. Lower heat to a simmer and stir until brown sugar is melted. Set aside to cool in the refrigerator.
- After the carrots have baked for 18 minutes, add sugar snap peas and red bell peppers and toss. Add the sliced salmon onto baking sheet and brush with half of the glaze, reserving the rest for after baking.
- Bake the salmon and veggies for an additional 12-14 minutes or until salmon is cooked through.
- Divide evenly into 4 servings and drizzle salmon and veggies with remaining glaze before serving.
Nutrition Information
Calories: 354kcal (18%), Carbohydrates: 23g (8%), Protein: 29g (58%), Fat: 16g (25%), Cholesterol: 72mg (24%), Sodium: 401mg (17%), Potassium: 932mg (27%), Fiber: 6g (25%), Sugar: 15g (17%)
Air Fryer Chicken
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 1/4 cup turkey brine mix
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- salt and pepper to taste
Instructions
- Bring 2 cups water to a boil. Add brine mix and stir until dissolved. Pour over ice in a flat bottomed resealable container. Add chicken, then add additional water until chicken is submerged. Brine for at least 5 hours or up to 12 hours.
- Remove chicken from brine and rinse with cold water. Pat dry on a paper towel, then pound down the thicker end of the chicken breast until they are even thickness across.
- Rub the chicken with 1 tsp olive oil until evenly coated. Season with salt, pepper, and Oh My Spice! seasoning.
- Air fry the chicken at 380 degrees for 10-12 minutes, flipping halfway through. Set aside to cool for about 5 mintes before slicing.
Nutrition Information
Calories: 120kcal (6%), Protein: 25g (50%), Fat: 2g (3%), Cholesterol: 80mg (27%), Sodium: 153mg (7%)
Parmesan Lentil Medley
Servings: servings (217 grams per serving)
Ingredients
- 1/2 cup green lentils, (70 grams)
- 1 10 oz bag frozen chopped spinach, thawed, (284 grams)
- 4 cups broccoli florets, (365 grams)
- 1 15.5 oz can Great Northern Beans, rinsed and drained, (439 grams)
- 1/4 cup farro, (50 grams)
- 1/4 cup whole wheat orzo pasta, (42 grams)
Garlic Parmesan Sauce
- 1 cup light cream, (8 oz)
- 1/2 cup grated Parmesan cheese, (58 grams)
- 1 small lemon, juiced
- 4 cloves garlic, minced, (16 grams)
- 1 tbsp fresh basil, chopped
- 1 tsp olive oil
- 1/2 tsp onion powder
- salt and pepper to taste
Instructions
- Cook lentils, farro, and orzo according to package directions. Drain and set aside.
- Drain water from thawed spinach and dump spinach out onto a double layered paper towel. Wrap the paper towel around the spinach and squeeze out excess moisture. Set aside.
- Place broccoli florets in a large, microwave safe bowl. Cover with a very damp paper towel and microwave for 2-3 minutes or until broccoli is bright green and tender-crisp. Set aside.
- Heat olive oil in a large sauté pan (with straight sides) over medium high heat. Add garlic and sauté until fragrant.
- Add remaining sauce ingredients except basil and stir until cheese begins to melt. Add spinach and broccoli, stirring to coat evenly, then add remaining ingredients and stir to coat.
- Divide into 7 servings and serve immediately or store in an airtight container and refrigerate.
Nutrition Information
Serving: 222grams, Calories: 268kcal (13%), Carbohydrates: 33g (11%), Protein: 12g (24%), Fat: 11g (17%), Cholesterol: 30mg (10%), Sodium: 457mg (20%), Potassium: 541mg (15%), Fiber: 10g (42%), Sugar: 4g (4%)
Ground Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 1/2 cup Frontera New Mexico Taco Skillet Sauce, (120 grams)
- 8 cups romaine lettuce, chopped, (260 grams)
- 1 cup cherry tomatoes, halved, (120 grams)
- 1 cup low sodium black beans, drained and rinsed, (260 grams)
- 1 cup frozen corn kernels, thawed, (120 grams)
- 1 tsp olive oil
Recommended Toppings (Not Included in Nutrition Info)
- salsa (I like avocado salsa)
- guacamole
- tortilla strips (find them in the salad toppings aisle)
- plain Greek yogurt or sour cream
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in 4 serving dishes.
- Heat a large skillet over medium-high heat, then add about 1 tsp of olive oil. Add ground turkey and break apart with a wooden spatula until nearly cooked through, then add skillet sauce and finish cooking.
- Serve over veggies, then add desired toppings before serving.
Tips & Tricks
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 256kcal (13%), Carbohydrates: 23g (8%), Protein: 31g (62%), Fat: 3g (5%), Cholesterol: 55mg (18%), Sodium: 342mg (15%), Potassium: 487mg (14%), Fiber: 4g (17%), Sugar: 6g (7%)
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