Happy Monday, meal preppers! Can you believe it’s been over 2 months since I posted a new meal prep?! I’ve been prepping like normal, but honestly the stuff I’ve been making has been so much of my go-to stuff that you could easily just pull something from the archives and it would be about the same (*insert shrug here*).
But, hey! This meal prep includes a new recipe – Harvest Cobb Salad with Honey Dijon Ranch Dressing and it’s delishhhhhh. And yes, I prepped salads with chopped apples…just toss them with the juice of half a lemon and they stay pretty dang fresh for the week. I ate them on day 7 and they were great. Enjoy!
The Meal Plan
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Spicy Garlic Shrimp with Asparagus and Rice
- Dinner: Harvest Cobb Salad
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Spicy Garlic Shrimp with Asparagus and Rice
- Dinner: Chicken with Butternut Squash Mash and Sautéed Kale
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Spicy Garlic Shrimp with Asparagus and Rice
- Dinner: Harvest Cobb Salad
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Spicy Garlic Shrimp with Asparagus and Rice
- Dinner: Chicken with Butternut Squash Mash and Sautéed Kale
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Harvest Cobb Salad
- Dinner: Chicken with Butternut Squash Mash and Sautéed Kale
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Harvest Cobb Salad
- Dinner: Chicken with Butternut Squash Mash and Sautéed Kale
The Snack Ideas
- Flavored tuna packets with plantain chips
- Apples with peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
The Containers
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%)
Harvest Cobb Salad with Honey Dijon Ranch Dressing
Servings: servings
Ingredients
- 1 lb chicken breast, raw
- 8 cups romaine lettuce, chopped, (400 grams)
- 4 slices HEB Natural Hardwood Smoked Uncured Turkey Bacon, (112 grams)
- 4 eggs, hard boiled and chopped
- 1 large Macintosh apple, chopped, (200 grams)
- 1/2 cup 50% less sugar Ocean Spray dried cranberries, (80 grams)
- 1/3 cup pecan halves, (10 grams)
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
- Optional: goat cheese
Honey Dijon Ranch Dressing
- 1/3 cup Hidden Valley Fat Free Ranch Dressing, (2.66 oz)
- 2 tbsp dijon mustard, (30 grams)
- 1 1/2 tbsp honey, (21 grams)
Instructions
- Whisk dressing ingredients together until well blended. Set aside in refrigerator.
- Prepare bacon according to package directions, then allow to cool and chop.
- Heat olive oil over medium high heat in a large skillet. Season chicken on both sides with lemon pepper seasoning. Add to hot skillet and cover, cooking about 4-5 minutes per side (depending on thickness) until cooked through. Set aside to rest.
- As chicken cools, assemble salads. Add a base layer of lettuce, then top with chopped eggs, bacon, apple, dried cranberries, and pecans.
- Chop chicken after it has rested at least 5 minutes. Add on top of salad, then top with honey dijon ranch dressing before serving. Add goat cheese on top, if desired.
Tips & Tricks
The most reliable way to get perfect, hard boiled eggs every time is using the Instant Pot! I cook them on low pressure for 8 minutes (for a fully cooked through yolk), followed by a manual release and a dunk in an ice bath. Peel them before they’re fully cooled for the easiest peel.
Nutrition Information
Calories: 415kcal (21%), Carbohydrates: 36g (12%), Protein: 38g (76%), Fat: 13g (20%), Cholesterol: 278mg (93%), Sodium: 738mg (32%), Potassium: 394mg (11%), Fiber: 8g (33%), Sugar: 22g (24%)
Spicy Garlic Shrimp with Asparagus and Rice
Servings: servings
Ingredients
- 1 lb shrimp, peeled, deveined, and tail-off
- 1 bunch asparagus, ends trimmed, (200 grams)
- 2/3 cup Lundberg Organic Brown Jasmine Rice, cooked according to package directions, (120 grams)
- 1 tsp olive oil, (0.17 oz)
- 3 cloves garlic, minced
- 1/4 cup green onion, chopped
- 1 tsp Flavor God Garlic Lover’s Seasoning
Sauce
- 3 tbsp low sodium soy sauce, (1.5 oz)
- 2 tsp sesame oil, (0.35 oz)
- 1 tbsp sriracha, (0.5 oz)
- 1 tbsp honey, (0.5 oz)
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes
Instructions
- Cook rice according to package directions. Set aside.
- Add asparagus to a large, microwave safe bowl. Cover bowl with a damp paper towel. Microwave for 2-3 minutes or until asparagus is bright green and tender-crisp. Immediately transfer asparagus to an ice bath to stop cooking, then pat dry and cut into 2″ pieces. Set aside.
- In a small bowl, whisk together all sauce ingredients. Set aside.
- Heat olive oil over medium-high heat in a large skillet. Add garlic and saute until fragrant. Add shrimp, season with Flavor God seasoning, and cook for about 1 minute or until partly opaque. Drain any liquid from the skillet.
- Add sauce and bring to a boil. Continue boiling until liquid is reduced and shrimp are cooked through. Remove from heat and add green onion.
- Serve shrimp over rice and asparagus.
Tips & Tricks
Nutrition Information
Calories: 287kcal (14%), Carbohydrates: 31g (10%), Protein: 28g (56%), Fat: 6g (9%), Cholesterol: 170mg (57%), Sodium: 587mg (26%), Potassium: 113mg (3%), Fiber: 2g (8%), Sugar: 7g (8%)
Chicken Tenders with Butternut Squash Mash and Sautéed Kale
Servings: servings
Ingredients
- 1 lb chicken tenderloins
- 1/2 tsp Montreal Steak Seasoning
- 1 tsp olive oil
Butternut Squash Mash
- 5 cups butternut squash cubes, (700 grams)
- 1/3 cup coconut milk
- 1/2 tbsp ghee
- 1 tsp Oh My Spice! Lemon Pepper Seasoning
Sautéed Kale
- 8 cups kale chopped and stems removed, (125 grams)
- 1 tbsp Dijon mustard
- 1 tsp olive oil
Instructions
- Add butternut squash to a large pot. Cover with water and bring to a boil for 10-15 minutes or until squash is tender. Drain water and add remaining squash mash ingredients. Mash until it reaches desired consistency.
- Heat 1 tsp olive oil over medium-high heat in a large skillet. Add kale and toss with Dijon mustard until kale is bright green and has softened to desired texture.
- Heat remaining 1 tsp olive oil over medium-high heat in a large skillet. Season chicken on both sides with Montreal Steak Seasoning and add to skillet. Cover and cook on each side about 3-4 minutes or until cooked through.
- Divide butternut squash mash, chicken tenders, and sautéed kale evenly among 4 serving containers.
Nutrition Information
Calories: 285kcal (14%), Carbohydrates: 24g (8%), Protein: 29g (58%), Fat: 8g (12%), Cholesterol: 65mg (22%), Sodium: 302mg (13%), Potassium: 778mg (22%), Fiber: 5g (21%), Sugar: 5g (6%)
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