Happy Monday PBF’ers! I hope you all had a fun and/or productive weekend. I had a decent mix of both, although I leaned a little further toward the fun side this weekend. I still managed to squeeze in a meal prep and a little bit of studying though 😉 This week’s menu has two new recipes plus one of my new favorite salads. Here’s what we’ve got:
The Meal Plan:
Day 1
- Breakfast: Blueberry Banana Oatmeal Muffins with egg white slices
- Lunch: Southwestern Turkey Lettuce Wraps
- Dinner: One-Pot Mushroom and Spinach Chicken Orzo
Day 2
- Breakfast: Blueberry Banana Oatmeal Muffins with egg white slices
- Lunch: Butternut Squash and Kale Salad with Candied Pecans
- Dinner: Southwestern Turkey Lettuce Wraps
Day 3
- Breakfast: Blueberry Banana Oatmeal Muffins with egg white slices
- Lunch: One-Pot Mushroom and Spinach Chicken Orzo
- Dinner: Butternut Squash and Kale Salad with Candied Pecans
Day 4
- Breakfast: Blueberry Banana Oatmeal Muffins with egg white slices
- Lunch: Southwestern Turkey Lettuce Wraps
- Dinner: One-Pot Mushroom and Spinach Chicken Orzo
Day 5
- Breakfast: Blueberry Banana Oatmeal Muffins with egg white slices
- Lunch: Butternut Squash and Kale Salad with Candied Pecans
- Dinner: Southwestern Turkey Lettuce Wraps
Day 6
- Breakfast: Blueberry Banana Oatmeal Muffins with egg white slices
- Lunch: One-Pot Mushroom and Spinach Chicken Orzo
- Dinner: Butternut Squash and Kale Salad with Candied Pecans
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Cinnamon brown rice cakes with peanut butter
- Deli turkey (nitrate and nitrite free)
- Strawberries and blueberries
- Mango
- Protein shakes
- Hard boiled egg whites
The Containers:
The Recipes:
Blueberry Banana Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats
- 2 scoops Optimum Nutrition Plant-Based Vanilla Protein Powder
- 1 cup blueberries, (150 grams)
- 3/4 cup unsweetened vanilla almond milk
- 1/2 cup mashed bananas, (135 grams)
- 1/2 cup unsweetened applesauce, (122 grams)
- 2 egg whites
- 1 1/2 tbsp Legendary Foods Blueberry Cinnamon Bun Almond Butter, (24 grams)
- 1 tsp vanilla extract
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 1/4 tsp salt
- Squeeze of lemon juice
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 stir until combined. Scoop into baking cups.
- Bake for 35 minutes and cool before serving.
Tips & Tricks
If using whey protein instead of plant based protein, decrease amount of almond milk to 1/2 cup.
I recommend these jumbo silicone baking cups!
Nutrition Information
Calories: 199kcal (10%), Carbohydrates: 30g (10%), Protein: 12g (24%), Fat: 4g (6%), Sodium: 106mg (5%), Potassium: 242mg (7%), Fiber: 5g (21%), Sugar: 6g (7%)
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%)
One-Pot Mushroom and Spinach Chicken Orzo
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (350 grams)
- 1 cup whole wheat orzo
- 1 1/4 cups light coconut milk
- 1 1/4 cup no salt added chicken stock
- 1/2 cup dry white wine, (I used Sauvignon Blanc)
- 2 cups baby spinach
- 12 oz rainbow cherry tomatoes, halved, (340 grams)
- 8 oz sliced Baby Bella mushrooms
- 1/2 cup onion, chopped
- 1/4 cup fresh basil, chopped
- 4 cloves garlic, minced and divided
- 1/2 tbsp ghee
- 1 tsp olive oil
- 1 tsp Oh My Spice! Lemon Pepper Seasoning
- Salt and pepper to taste
- Optional 1/2 cup grated parmesan cheese OR 1 tbsp nutritional yeast for dairy-free
Instructions
- Pre-heat oven to 450 degrees. Line a small baking sheet with aluminum foil.
- Toss halved tomatoes with olive oil and half of the garlic. Arrange in a single layer on lined baking sheet. Bake for 20 minutes and set aside.
- Heat a large pot over medium-high heat. Add ghee and melt, then add onion and garlic. Sauté for 1-2 minutes, then add mushrooms and continue to sauté for another 3 minutes.
- Add coconut milk, chicken stock, wine, and Oh My Spice seasoning. Cover and bring to a boil, then add orzo, salt and pepper. Stir until orzo is covered, then lower heat to a simmer for 7 minutes.
- Remove pot from heat and stir in chicken, spinach, roasted tomatoes, basil, and parmesan cheese. Cover and allow to rest for about 5 minutes or until chicken is heated through, orzo is cooked al dente, and spinach is wilted.
- Serve with fresh lemon zest, basil, and more parmesan cheese, if desired.
Tips & Tricks
- I left the parmesan cheese as optional in case you need to make it dairy-free using nutritional yeast. For macro-tracking purposes, the cheese is not included in the nutrition info.
- Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 425kcal (21%), Carbohydrates: 44g (15%), Protein: 36g (72%), Fat: 9g (14%), Cholesterol: 66mg (22%), Sodium: 191mg (8%), Potassium: 532mg (15%), Fiber: 10g (42%), Sugar: 5g (6%)
Roasted Butternut Squash and Kale Salad with Candied Pecans
Servings: servings
Ingredients
- 1 lb raw chicken breast, thinly sliced
- 8 cups chopped kale
- 2 cups butternut squash, cubed
- 1/3 cup 50% less sugar dried cranberries
- 1 tsp Flavor God Garlic Lover’s Seasoning
- Salt and pepper to taste
- Optional: 1/3 cup reduced fat feta cheese
Candied Pecans
- 1/3 cup pecan halves
- 1 egg white
- 2 tbsp light brown sugar
Honey Mustard Vinaigrette
- 3 tbsp Dijon mustard
- 3 tbsp apple cider vinegar
- 1 1/2 tbsp olive oil
- 1 tbsp honey
- 1 tsp garlic powder
Instructions
- Preheat oven to 300 degrees. Line a baking sheet with SILPAT.
- Add brown sugar to a plastic bag and set aside. Whisk egg white until frothy, then mix with pecan halves. Add to plastic bag and toss to coat evenly. Arrange in single layer on lined baking sheet and bake for 40 minutes, flipping halfway.
- Whisk together all vinaigrette ingredients, then set aside in refrigerator.
- Gently massage kale with a small amount of olive oil if desired. Set aside.
- Once candied pecans are done, increase heat in oven to 400 degrees. Add butternut squash to a baking sheet and bake for 20 minutes.
- Season chicken with salt, pepper, and Flavor God seasoning on both sides.
- Heat a large skillet over medium high heat. Add coconut or olive oil if desired. Add chicken and sear for 3-5 minutes per side or until cooked through.
- Divide all ingredients evenly into 4 serving bowls.
Nutrition Information
Calories: 364kcal (18%), Carbohydrates: 35g (12%), Protein: 30g (60%), Fat: 14g (22%), Cholesterol: 66mg (22%), Sodium: 363mg (16%), Potassium: 752mg (21%), Fiber: 7g (29%), Sugar: 18g (20%)
Southwestern Turkey Lettuce Wraps
Servings: servings
Ingredients
- 1 lb 99% extra lean ground turkey
- 8-16 iceberg lettuce leaves
- 1 cup low sodium black beans, rinsed and drained
- 1 cup corn kernels
- 1/2 cup HEB mild guacamole
- 1/2 cup Cocina Fresca Jalapeno Salsa
- 1/4 cup Frontera New Mexico Skillet Sauce
- 1 tsp olive oil
- 1 tsp Flavor God Taco Tuesday seasoning
Instructions
- Heat a large pan over medium-high heat. Add oil. Once oil is hot, add ground turkey and season with Flavor God seasoning.
- Continue cooking turkey, breaking it apart as it cooks. Add skillet sauce when turkey is about halfway cooked. Stir and continue cooking until turkey is opaque and cooked through.
- Layer 2 lettuce leaves on top of one another and fill with turkey, black beans, corn, guacamole, and salsa.
Nutrition Information
Calories: 320kcal (16%), Carbohydrates: 26g (9%), Protein: 33g (66%), Fat: 10g (15%), Cholesterol: 55mg (18%), Sodium: 604mg (26%), Potassium: 397mg (11%), Fiber: 10g (42%), Sugar: 5g (6%)
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