Happy Monday, meal preppers! Another week begins, which means we’re that much closer to the next weekend, right? Right?! Ugh, okay well there’s a lot of work to be done before we get back to weekend bliss and that includes work in the kitchen and gym. This week I kept things pretty light and easy with the Beef Stir Fry being my “feature recipe” of the week. Here’s what else is on the menu:
The Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Beef Stir Fry
- Dinner: Chicken with Mixed Mediterranean Vegetable Blend
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Olive Garden Salad with Chicken
- Dinner: Beef Stir Fry
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken with Mixed Mediterranean Vegetable Blend
- Dinner: Olive Garden Salad with Chicken
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Beef Stir Fry
- Dinner: Chicken with Mixed Mediterranean Vegetable Blend
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Olive Garden Salad with Chicken
- Dinner: Beef Stir Fry
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken with Mixed Mediterranean Vegetable Blend
- Dinner: Olive Garden Salad with Chicken
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:
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%)
Beef Stir Fry
Servings: servings
Ingredients
- 1 1/4 lb grass fed flank steak, sliced thinly against the grain
- 2 cups asparagus, chopped, (250 grams)
- 2 cups snow peas, (170 grams)
- 3 medium carrots, sliced, (110 grams)
- 1 medium bell pepper, sliced, (120 grams)
- 2 cloves garlic, minced, (8 grams)
- 1 tbsp grated ginger, (20 grams)
- 1/2 tbsp olive oil, (1/4 oz)
- 1 tsp sesame oil, (0.17 oz)
- 1/4 tsp crushed red pepper flakes
Sauce
- 1/4 cup beef bone broth, (2 oz)
- 2 tbsp honey, (1 oz)
- 1 tbsp oyster sauce, (1/2 oz)
- 1 tbsp rice wine vinegar, (1/2 oz)
- 1 tbsp arrowroot flour, (8 grams)
- 1 tsp sesame oil, (0.17 oz)
Marinade
- 3 tbsp low sodium soy sauce, (1 1/2 oz)
- 1 tbsp sriracha, (1/2 oz)
- 1 tbsp grated ginger, (20 grams)
- 1 tsp oyster sauce, (0.17 oz)
- 2 cloves garlic, minced, (8 grams)
Instructions
- Whisk together marinade ingredients and pour over sliced flank steak. Marinate in refrigerator for at least 1 hour.
- Whisk together sauce ingredients and set aside.
- Heat sesame oil over medium-high heat in a wok. Add garlic, ginger, and red pepper flakes and sauté until fragrant.
- Add asparagus, snow peas, carrots, and bell pepper and sauté for 3-4 minutes until tender crisp. If you don’t have a wok, use a large skillet instead. After adding the veggies and tossing them with the garlic, add 2 tbsp water and cover for about 2 minutes to help them cook. Set aside.
- Add olive oil to wok, then add flank steak and sear on one side for about 1 minute. Flip the steak and sear on 2nd side for about 1 minute. Add sauce and bring it to a boil for 1-2 minutes to thicken it.
- Return veggies to wok and toss with steak and sauce. Serve over your favorite rice.
Tips & Tricks
I didn’t include the rice in the recipe/nutrition info since I know many people have a favorite type of rice that they’ll want to use. I was feeling lazy and used a packet of 90-second brown basmati rice.
Nutrition Information
Calories: 285kcal (14%), Carbohydrates: 20g (7%), Protein: 29g (58%), Fat: 11g (17%), Cholesterol: 50mg (17%), Sodium: 617mg (27%), Potassium: 357mg (10%), Fiber: 3g (13%), Sugar: 9g (10%)
Grilled Chicken with Olive Garden Salad
Servings: servings
Ingredients
- 1 lb raw chicken breast, thinly sliced
- 6 cups romaine lettuce, sliced
- 1/2 cup red onion, sliced
- 1/2 cup black olives, drained
- 1/2 cup Olive Garden croutons
- 1/4 cup shredded Parmesan cheese
- 1/4 cup Light Olive Garden Italian salad dressing
- 2 Roma tomatoes, chopped
- 9 Pepperoncini peppers, sliced
- 1 tsp olive oil
Instructions
- Heat a pan over medium-high heat. Add olive oil until hot, then add chicken breast and cook 3-5 minutes per side or until cooked through. Set aside.
- Layer salad ingredients in serving dishes, setting aside croutons, cheese, and dressing until ready to serve. Top with cooked, sliced chicken.
Nutrition Information
Calories: 262kcal (13%), Carbohydrates: 15g (5%), Protein: 31g (62%), Fat: 8g (12%), Cholesterol: 72mg (24%), Sodium: 560mg (24%), Potassium: 491mg (14%), Fiber: 3g (13%), Sugar: 2g (2%)
Chicken with Mixed Mediterranean Vegetable Blend
Servings: servings
Ingredients
- 1 lb chicken tenderloins
- 1 1/2 11.5 oz bags PictSweet Farms Steam’ables Savory Mediterranean Protein
- 1 tsp olive oil
- 1/2 tsp Montreal Steak Seasoning
Instructions
- Season chicken with Montreal Steak Seasoning.
- Heat olive oil in a large skillet over medium-high heat. Add chicken tenderloins and cover skillet with a lid for 3-5 minutes.
- Remove lid and flip chicken. Continue cooking until chicken is cooked through.
- Microwave veggie blend according to package directions.
- Divide chicken and veggie blend evenly into 4 meal prep containers.
Nutrition Information
Calories: 277kcal (14%), Carbohydrates: 23g (8%), Protein: 32g (64%), Fat: 5g (8%), Cholesterol: 66mg (22%), Sodium: 359mg (16%), Potassium: 551mg (16%), Fiber: 7g (29%), Sugar: 2g (2%)
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