Does anyone have a case of the Mondays today? I’m skipping out on work and the Monday blues today – hopefully I’ll get some recipes made/photographed and even do a little relaxing with some Monday Night Football. Anywayssss…if you’re anything like me, this week or so before Thanksgiving is a time to get in some solid workouts and eat well so that I can enjoy all the Turkey Day indulgences guilt-free. Meal prep is a big part of that plan for me, so here’s what’s on my menu this week:
The Meal Plan:
Day 1
- Breakfast: Pumpkin Oatmeal Bake with egg white slices
- Lunch: Chicken, Mushroom, and Wild Rice Soup
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Pumpkin Oatmeal Bake with egg white slices
- Lunch: Chicken and Sweet Potato Hash with Sage Brown Butter
- Dinner: Chicken, Mushroom, and Wild Rice Soup
Day 3
- Breakfast: Pumpkin Oatmeal Bake with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Chicken and Sweet Potato Hash with Sage Brown Butter
Day 4
- Breakfast: Pumpkin Oatmeal Bake with egg white slices
- Lunch: Chicken, Mushroom, and Wild Rice Soup
- Dinner: Turkey Taco Salad
Day 5
- Breakfast: Pumpkin Oatmeal Bake with egg white slices
- Lunch:Chicken and Sweet Potato Hash with Sage Brown Butter
- Dinner: Chicken, Mushroom, and Wild Rice Soup
Day 6
- Breakfast: Pumpkin Oatmeal Bake with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Chicken and Sweet Potato Hash with Sage Brown Butter
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Trail mix
- Deli turkey (nitrate and nitrite free)
- Strawberries and pluots
- Protein shakes
- Hard boiled egg whites
The Containers:
The Recipes:
Pumpkin Oatmeal Bake
Servings: servings
Ingredients
- 2 cups rolled oats, (205 grams)
- 2 servings Cellucor Cinnamon Swirl Whey protein, (68 grams)
- 1/2 tsp baking powder
- 1/2 tsp pumpkin pie spice
- 1/4 tsp baking soda
- 2/3 cup pumpkin puree, (157 grams)
- 1/3 cup unsweetened applesauce, (82 grams)
- 1/2 cup unsweetened vanilla almond milk, (4 oz)
- 3 tbsp maple syrup, (1 1/2 oz)
- 2 tbsp Skippy Natural Peanut Butter, (32 grams)
- 2 egg whites
- 1 tsp vanilla extract
Instructions
- Pre-heat oven to 350 degrees. Spray an 8×8″ baking dish with non-stick cooking spray.
- Mix all dry ingredients, then add wet ingredients and mix until combined.
- Pour batter into greased baking dish and spread evenly. Bake for 30-35 minutes or until a toothpick inserted into the center comes out clean. If desired, add chopped pecans on top about 15 minutes through baking.
Tips & Tricks
I used this baking dish.
Nutrition Information
Calories: 252kcal (13%), Carbohydrates: 33g (11%), Protein: 15g (30%), Fat: 6g (9%), Cholesterol: 12mg (4%), Sodium: 156mg (7%), Potassium: 96mg (3%), Fiber: 4g (17%), Sugar: 9g (10%)
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%)
Sweet Potato Hash with Sage Brown Butter
Servings: servings
Ingredients
- 5 cups sweet potato, chopped into <1/2" pieces, (630 grams)
- 2 cups celery, chopped, (270 grams)
- 1 large shallot, chopped
- 1/2 cup 50% less sugar dried cranberries, (40 grams)
- 2 tbsp grass-fed butter, (1 oz)
- 1 tbsp sage, chopped
- 1 tsp Flavor God Garlic Lover’s Seasoning
- 1/2 tsp olive oil
Instructions
- Brown the butter by adding butter to a very small pan over medium heat. Melt butter and allow it to come to a boil. The butter will get frothy, then the froth will begin to subside (after about 5-7 minutes). At that point, add the sage and keep a close eye on the butter and watch for brown flecks to begin to appear in the butter. After the flecks appear, wait a minute or two longer for the liquid to develop a brown color and nutty aroma. Remove to a small dish to cool, leaving most of the brown flecks in the pan (you can strain it if desired). Set aside.
- Heat a large cast iron skillet over medium-high heat and add olive oil until hot. Add shallot and sauté until fragrant, about 1-2 minutes.
- Add sweet potato and toss to coat with oil. Add 1-2 tbsp of water to the skillet, then cover and allow sweet potatoes to cook down for about 10 minutes, tossing every few minutes.
- Add celery, dried cranberries, and Flavor God seasoning to skillet, re-cover, and continue cooking down for about another 10 minutes or until sweet potatoes are fork tender, but not mushy. Stir every few minutes to evenly cook.
- Remove skillet from heat and toss with sage brown butter before serving.
Nutrition Information
Calories: 253kcal (13%), Carbohydrates: 46g (15%), Protein: 4g (8%), Fat: 7g (11%), Cholesterol: 15mg (5%), Sodium: 224mg (10%), Potassium: 791mg (23%), Fiber: 7g (29%), Sugar: 17g (19%)
Slow Cooker Chicken and Wild Rice Soup
Servings: servings
Ingredients
- 1 1/4 lb raw chicken breast
- 2/3 cup Lundberg Organic Wild Rice Blend, (270 grams)
- 10 oz baby bella mushrooms, sliced
- 10 oz frozen, chopped spinach, thawed and excess water squeezed out with a paper towel
- 1 cup yellow onion, chopped, (150 grams)
- 1 cup celery, sliced, (180 grams)
- 1 cup carrot, sliced, (165 grams)
- 32 oz no salt added chicken stock
- 11 oz HEB Organics Cream of Chicken Condensed Soup
- 4 oz dry white wine, (I used Sauvignon Blanc)
- 4 cloves garlic, minced
- 1/2 tbsp butter
- 2 tsp Flavor God Garlic Lover’s Seasoning
- 1 tsp Flavor God Everything Seasoning
- 1/2 tsp thyme
- 1/2 tsp ground mustard
- 1/4 tsp Oh My Spice! Lemon Pepper Seasoning
- 2 bay leaves
- Salt and pepper to taste
Instructions
- Add chicken to the bottom of a slow cooker and season with Flavor God seasonings, thyme, ground mustard, salt, and pepper. Add bay leaves.
- Top chicken with minced garlic, onion, celery, and carrots. Pour chicken stock and condensed soup over vegetables.
- Cook on low for 5 1/2 hours. Remove chicken and shred with 2 forks, then return to slow cooker.
- Add wild rice to slow cooker and turn heat to high for 1 hr or until rice is cooked al dente.
- During the final 5-10 minutes of cooking, add spinach. Then, heat a skillet over medium high heat and add butter. Add mushrooms, season with Lemon Pepper seasoning and sauté for 1-2 minutes. Add white wine and continue to sauté for 3-4 more minutes until mushrooms are softened. Add to slow cooker.
- Serve soup with fresh parsley and lemon juice, if desired.
Nutrition Information
Calories: 336kcal (17%), Carbohydrates: 30g (10%), Protein: 39g (78%), Fat: 4g (6%), Cholesterol: 65mg (22%), Sodium: 711mg (31%), Potassium: 618mg (18%), Fiber: 5g (21%), Sugar: 4g (4%)
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%)
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