Happy Memorial Day! I hope you’re getting a chance to relax with loved ones this long weekend, but also reflecting back on the reason for this holiday. Today is all about remembering those who have paid the ultimate sacrifice for our freedom, not just the barbecues and fun in the sun. Go check out this video tribute if you’d like.
This week’s meal prep and plan are actually from a few weeks back when I was prepping for finals week, so I was going for serious speed! I picked up some frozen, pre-cooked chicken breast from my grocery store to use as 2 of 3 proteins, as well as some frozen, pre-seasoned veggies to use. It was definitely an effective way to get myself in and out of the kitchen quickly, but it can be hard to find pre-cooked stuff that isn’t high in sodium. You’ll see in the nutrition info below just how much sodium this stuff had in it – just something to be aware of in case you’re sensitive to it or already eat a lot of sodium! Since I hardly ever use this shortcut, I was okay with one week of higher sodium intake. Depending on where you shop, you may be able to find something much better for you.
Here’s what’s on the menu this week:
The Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Quick Chicken Caesar Wraps
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken with Mixed Tuscan Veggies
- Dinner: Quick Chicken Caesar Wraps
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Chicken with Mixed Tuscan Veggies
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Quick Chicken Caesar Wraps
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken with Mixed Tuscan Veggies
- Dinner: Quick Chicken Caesar Wraps
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Chicken with Mixed Tuscan Veggies
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 Almond Baked Protein Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats
- 2 scoops Cellucor Whipped Vanilla whey protein
- 1 cup applesauce
- 1/4 cup maple syrup
- 2 egg whites
- 1 tsp almond extract
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 1/2 cup unsweetened vanilla almond milk
- 1 1/2 tbsp almond butter
- 3 tbsp almond slivers
- 1 cup blueberries
Instructions
- Pre-heat oven to 350 degrees.
- Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.
- Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.
- Add remaining wet ingredients and stir until just combined, then fold in blueberries.
- Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet. Top with almond slivers.
- Bake at 350 degrees for 35 minutes or until the tops begin to get golden brown and do not collapse when touched (they will get firmer as they cool).
Tips & Tricks
Try scooping with a 4-oz disher and baking with these jumbo silicone baking cups for best results.
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 237kcal (12%), Carbohydrates: 35g (12%), Protein: 13g (26%), Fat: 5g (8%), Cholesterol: 10mg (3%), Sodium: 84mg (4%), Fiber: 5g (21%), Sugar: 13g (14%)
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%)
Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb Jennie-O extra lean ground turkey, 99%
- 1/2 cup Frontera New Mexico Taco Skillet Sauce
- 2 hearts romaine lettuce, chopped
- 1 cup cherry tomatoes, halved
- 1 cup black beans
- 1 cup corn kernels
- 1/2 cup Casa Sanchez Taqueria Style Avocado Salsa
- 1/4 cup Fage 0% plain Greek yogurt
- 1/2 cup tortilla strips
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in a meal prep container.
- 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 Greek yogurt, avocado salsa and tortilla strips on top.
Nutrition Information
Calories: 322kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 56mg (19%), Sodium: 613mg (27%), Fiber: 6g (25%), Sugar: 8g (9%)
Quick Chicken Caesar Wraps
Servings: wraps
Ingredients
- 4 Flat Out Light Original Wraps
- 1 12 oz bag HEB Fully Cooked Sliced Seasoned Chicken Breast Fajitas, (in the freezer section)
- 6 cups romaine lettuce, sliced
- 1/2 cup matchstick carrots
- 1/2 cup cherry tomatoes, halved
- 1/4 cup Litehouse Organic Caesar Dressing
Instructions
- Cook chicken according to package directions.
- Layer lettuce, chicken, carrots, tomatoes, and dressing on top of wraps just before serving.
Nutrition Information
Calories: 282kcal (14%), Carbohydrates: 22g (7%), Protein: 32g (64%), Fat: 9g (14%), Cholesterol: 50mg (17%), Sodium: 966mg (42%), Potassium: 254mg (7%), Fiber: 10g (42%), Sugar: 4g (4%)
Chicken with Mixed Tuscan Vegetables
Servings: servings
Ingredients
- 1 12 oz bag H‑E‑B Select Ingredients Fully Cooked Sliced Seasoned Chicken Breast Fajitas
- 2 12 oz bag H‑E‑B Select Steamable Sauced Tuscan Blend
Instructions
- Prepare chicken and vegetables according to package directions and divide evenly into 4 containers.
Nutrition Information
Calories: 215kcal (11%), Carbohydrates: 17g (6%), Protein: 24g (48%), Fat: 4g (6%), Cholesterol: 50mg (17%), Sodium: 735mg (32%), Fiber: 5g (21%), Sugar: 9g (10%)
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