Happy Sunday, meal preppers! This week’s meal plan features a new recipe I just posted this past week – Green Goddess Power Bowls – plus I used the delicious Green Goddess Dressing in a 2nd recipe as sauce for the chicken and broccoli. Yum!
If you’ve never been here before, welcome! You can find all my meal prep tips and favorite containers here. My weekly meal plan posts go a little something like this: 1) meal plan (use any or all of it!), 2) snack ideas, 3) links to the containers you see here, and 4) recipes and nutrition info. You can jump straight to the recipes by clicking the “Jump to Recipes” link above, or click the direct link to the individual recipe you want below. Otherwise, just keep scrolling down!
Here’s a quick peek at this week’s recipes. Just click the button below to jump straight to the one you want! Note: the links in the meal plan below will take you to individual recipe pages (separate from this post), but the big teal buttons will take you to the recipe embedded in this post.
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Juicy Grilled Chicken with Roasted Butternut Squash, Broccoli, and Green Goddess Dressing
- Dinner: Green Goddess Power Bowl
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Big Mac Salad
- Dinner: Juicy Grilled Chicken with Roasted Butternut Squash, Broccoli, and Green Goddess Dressing
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Green Goddess Power Bowl
- Dinner: Big Mac Salad
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Juicy Grilled Chicken with Roasted Butternut Squash, Broccoli, and Green Goddess Dressing
- Dinner: Green Goddess Power Bowl
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Big Mac Salad
- Dinner: Juicy Grilled Chicken with Roasted Butternut Squash, Broccoli, and Green Goddess Dressing
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins
- Lunch: Green Goddess Power Bowl
- Dinner: Big Mac Salad
The Snack Ideas
- Carrots and hummus
- Cottage cheese with jam
- Apples with peanut butter
- Strawberries and blueberries
- Protein shakes
- Hard boiled eggs
The Containers
Here are the direct links to the containers you see pictured in this post. Note: these are Amazon Affiliate links.
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%)
Green Goddess Power Bowl
Servings: servings
Ingredients
- 1.25 lbs chicken breast, chopped into 1" pieces
- 1 cup Green Goddess Dressing, divided (recipe follows), (8 fl oz)
- 1 cup dry farro, cooked according to package directions, (180 grams)
- 1 cup English cucumber, sliced or chopped, (120 grams)
- 1 medium Haas avocado, sliced, (150 grams)
- 10 oz edamame, (283 grams)
- 3/4 cup pickled red onions, (120 grams)
- 1/2 cup radishes, sliced, (55 grams)
- 1 tbsp olive oil, (0.5 fl oz)
Optional Toppings
- 1 cup microgreens
- 1/2 cup green onions, chopped
- 1 tbsp everything but the bagel seasoning
Instructions
- Marinate chicken. Add cubed chicken breast and about 1/3 cup of Green Goddess Dressing to a resealable container. Massage dressing into chicken until evenly coated, then cover and refrigerate at least 2 hours. I prefer to marinate mine overnight.
- Cook chicken. In a large shallow pan or skillet, heat 1/2 tbsp olive oil over medium high heat. Once shimmery, add 1/2 of the marinated chicken, being careful of oil that may splatter. Cook for 1-2 minutes on first side, then flip. Continue cooking and flipping chicken until cooked through, about 2-3 more minutes, then remove to a bowl. Repeat with remaining oil and chicken.
- Assemble bowls. Add cooked farro, chicken, and remaining toppings to a serving dish or meal prep bowl and top with Green Goddess Dressing. Add any or all of the optional toppings before serving.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 460kcal (23%), Carbohydrates: 41g (14%), Protein: 38g (76%), Fat: 17g (26%), Cholesterol: 67mg (22%), Sodium: 171mg (7%), Potassium: 673mg (19%), Fiber: 8g (33%), Sugar: 5g (6%)
Green Goddess Dressing
Servings: servings (2 tbsp per serving)
Ingredients
- 1 cup fresh parsley, packed, (72 grams)
- 1/2 cup fresh cilantro, packed, (36 grams)
- 1/4 cup fresh basil, packed, (18 grams)
- 1 stalk green onion (greens only), (25 grams)
- 1 tbsp fresh dill
- 2 tbsp capers, (20 grams)
- 1 clove garlic, (4 grams)
- 1/2 cup water, (4 fl oz)
- 5 tbsp homemade tahini, (78 grams)
- 2 tbsp apple cider vinegar, (1 fl oz)
- 2 tbsp lemon juice, (1 fl oz)
- 1 tbsp dijon mustard, (1/2 fl oz)
- 1 tbsp honey, (1/2 fl oz)
Instructions
- Add all ingredients to a Vitamix blender and blend on medium-high until smooth.
Tips & Tricks
Yield = 1 1/2 cups
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 2tbsp, Calories: 51kcal (3%), Carbohydrates: 4g (1%), Protein: 1g (2%), Fat: 4g (6%), Sodium: 112mg (5%), Potassium: 91mg (3%), Fiber: 1g (4%), Sugar: 2g (2%)
Big Mac Salad
Servings: servings
Ingredients
Burger Mixture
- 1 lb 93/7 ground beef
- 2 tbsp ketchup, (1 fl oz)
- 1 tbsp low sodium soy sauce, (0.5 fl oz)
- 1 tbsp house burger seasoning, (recipe in notes)
- 1/2 tbsp olive oil, (0.25 fl oz)
Salad Ingredients
- 8 cups green leaf lettuce, chopped, (300 grams)
- 2 large Roma tomatoes, chopped, (300 grams)
- 1 cup pickles, chopped (I like Bread & Butter), (170 grams)
- 1/2 cup red onion, chopped, (80 grams)
- 1/2 cup extra sharp cheddar cheese, shredded, (56 grams)
- 1/2 cup low fat Thousand Island dressing, (4 fl oz)
Instructions
- Heat olive oil in a large skillet over medium-high heat. Once oil is shimmery and hot, add ground beef and season with burger seasoning. Break ground beef apart with a wooden spatula as it cooks.
- Once ground beef is almost completely cooked, drain excess fat from the skillet. Return to heat and add soy sauce and ketchup, mixing to coat the beef evenly. Continue cooking until beef is cooked through. Set aside.
- Assemble salad to serve. If meal prepping in a mason jar, add salad dressing to the bottom of the jar first, then add: beef, onions, tomatoes, pickles, cheese, and lettuce.
Tips & Tricks
House Burger Seasoning
- 1 tbsp Flavor God Garlic Lover’s Seasoning
- 1/2 tbsp smoked paprika
- 1/2 tbsp chili powder
- 1/2 tbsp Mexican oregano
- 1/2 tbsp ground mustard
- 3/4 tsp salt
- 3/4 tsp black pepper
Nutrition Information
Calories: 398kcal (20%), Carbohydrates: 24g (8%), Protein: 30g (60%), Fat: 21g (32%), Cholesterol: 93mg (31%), Sodium: 1059mg (46%), Potassium: 521mg (15%), Fiber: 3g (13%), Sugar: 13g (14%)
Juicy Air Fryer (or Grilled) Chicken
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 2 cups water
- 3 tbsp Homemade Brine Mix
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/4 tsp chili powder
- salt and pepper to taste
- water
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, chili powder, and Oh My Spice! seasoning.
- Pre-heat the air fryer to 400°F.
- Air fry the chicken at 400°F for 11-12 minutes, or until chicken reaches 160° in the thickest part of the chicken, flipping the chicken halfway through. Set aside to rest for about 3-5 mintes before slicing.
Tips & Tricks
Grill instructions: Follow the same instructions above through Step 3. Pre-heat grill to 400°. Grill chicken 6 minutes on first side, then flip and grill 4-5 minutes on other side until chicken reaches 160° in the thickest part of the breast. Allow chicken to rest for 3-5 minutes before slicing.
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 120kcal (6%), Protein: 25g (50%), Fat: 2g (3%), Cholesterol: 80mg (27%), Sodium: 153mg (7%)
Roasted Butternut Squash
Servings: servings (3/4 cup per serving)
Ingredients
- 2 1/2 cups cubed butternut squash, (330 grams)
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- 1/2 tsp salt
- 1/2 tsp ground pepper
Instructions
- Pre-heat oven to 425° and line a baking sheet with foil.
- Add cubed butternut squash to the lined baking sheet, then drizzle with olive oil and season with lemon pepper seasoning, salt, and pepper. Toss with your hands to coat evenly, then arrange butternut squash in a single layer on the baking sheet.
- Bake at 425° for 20-25 minutes.
Tips & Tricks
- I used a 1.3 lb butternut squash to yield 330 grams of cubed squash.
- Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 205grams, Calories: 114kcal (6%), Carbohydrates: 22g (7%), Protein: 2g (4%), Fat: 2g (3%), Sodium: 40mg (2%), Fiber: 7g (29%), Sugar: 4g (4%)
Leave a Reply