Can you believe it’s Monday again? I hope everyone had a safe and fun Cinco de Mayo, I know I did! This week’s menu includes a yummy Shrimp and Spring Veggie recipe. I also went out on a limb and sautéed some kale for the first time. I have to say, I really enjoyed it! It’s a great alternative to some other green veggies (like broccoli) that make me bloat like crazy. Here’s what’s on the menu this week:
The Meal Plan:
Day 1
- Breakfast: Blueberry Banana Oatmeal Muffins
- Lunch: Lemon and Garlic Shrimp with Spring Veggies
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Blueberry Banana Oatmeal Muffins
- Lunch: BBQ Chicken with Roasted Butternut Squash and Sautéed Kale
- Dinner: Lemon and Garlic Shrimp with Spring Veggies
Day 3
- Breakfast: Blueberry Banana Oatmeal Muffins
- Lunch: Turkey Taco Salad
- Dinner: Lemon and Garlic Shrimp with Spring Veggies
Day 4
- Breakfast: Blueberry Banana Oatmeal Muffins
- Lunch: BBQ Chicken with Roasted Butternut Squash and Sautéed Kale
- Dinner: Lemon and Garlic Shrimp with Spring Veggies
Day 5
- Breakfast: Blueberry Banana Oatmeal Muffins
- Lunch: Turkey Taco Salad
- Dinner: BBQ Chicken with Roasted Butternut Squash and Sautéed Kale
Day 6
- Breakfast: Blueberry Banana Oatmeal Muffins
- Lunch: Turkey Taco Salad
- Dinner: BBQ Chicken with Roasted Butternut Squash and Sautéed Kale
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
- Pineapple
- 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%)
Lemon and Garlic Shrimp with Spring Veggies
Servings: servings
Ingredients
- 1 lb shrimp, peeled, deveined, tail off
- 2 cups asparagus, chopped, (220 grams)
- 2 baby zucchini, chopped, (225 grams)
- 2/3 cup Lundberg Wild Rice Blend, cooked according to package directions
- 1/4 cup fresh parsley, chopped
- 1 1/2 tbsp ghee or butter
- 1/2 tbsp olive oil
Sauce
- 1 lemon, juiced and zested
- 2/3 cup dry white wine, (I like Sauvignon Blanc)
- 4 garlic cloves, minced
- 1/2 tbsp arrowroot flour, or cornstarch
- 1/4 tsp red pepper flakes
- Salt and pepper to taste
Instructions
- Add zucchini and asparagus to a microwave safe dish. Cover with a damp paper towel and microwave for 3 minutes. Set aside in refrigerator.
- Heat olive oil in a large pan over medium-high heat. Add shrimp in a single layer and cook on one side, without moving shrimp, for about 2-3 minutes.
- Flip shrimp and add sauce. Finish cooking shrimp most of the way (they should be mostly opaque), then add ghee and parsley.
- Remove shrimp from heat and toss in asparagus and zucchini. Serve with cooked wild rice blend.
Nutrition Information
Calories: 350kcal (18%), Carbohydrates: 31g (10%), Protein: 29g (58%), Fat: 9g (14%), Cholesterol: 170mg (57%), Sodium: 176mg (8%), Potassium: 394mg (11%), Fiber: 4g (17%), Sugar: 2g (2%)
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%)
BBQ Chicken with Roasted Butternut Squash and Sautéed Kale
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 1/2 cup Stubbs Sweet Heat BBQ Sauce
- 6 cups kale, chopped and stems removed
- 3 1/2 cups butternut squash, cubed, (595 grams)
- 2 tbsp Dijon mustard
- 1 tbsp olive oil, divided
- 2 tsp Oh My Spice! Everything Seasoning, divided
Instructions
- Pour 1/3 of the BBQ sauce in the bottom of a slow cooker. Add chicken and top with remaining BBQ sauce. Cook on low for 8 hours, then shred and toss with remaining sauce.
- Pre-heat oven to 425 degrees. Toss butternut squash with 1/2 tbsp olive oil and arrange in a single layer on a lined baking sheet. Season with 1 tsp Oh My Spice! Everything Seasoning. Bake for 15-20 minutes.
- Toss kale with Dijon mustard, remaining olive oil, and Oh My Spice! seasoning. Heat a large pan over medium heat and add kale to sauté. Toss kale occasionally until it is partially wilted but still has some texture.
- Divide chicken, squash, and kale evenly into 4 containers.
Nutrition Information
Calories: 314kcal (16%), Carbohydrates: 37g (12%), Protein: 32g (64%), Fat: 6g (9%), Cholesterol: 66mg (22%), Sodium: 441mg (19%), Potassium: 1297mg (37%), Fiber: 7g (29%), Sugar: 13g (14%)
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