Happy Monday, meal preppers! What’s on your menu this week? Hopefully some yummy fall recipes. I made soup in the Instant Pot over the weekend (recipe coming in a few weeks) and it was sooo awesome and perfect for this 80-90 degree fall weather we’re having in San Antonio :P.
Here’s what’s on the menu for this week:
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Harvest Salmon Salad
- Dinner: Chicken Burrito Bowl with Cauli Rice
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Harvest Salmon Salad
- Dinner: Instant Pot Thai Peanut Chicken
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Harvest Salmon Salad
- Dinner: Chicken Burrito Bowl with Cauli Rice
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Harvest Salmon Salad
- Dinner: Instant Pot Thai Peanut Chicken
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Chicken Burrito Bowl with Cauli Rice
- Dinner: Instant Pot Thai Peanut Chicken
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Chicken Burrito Bowl with Cauli Rice
- Dinner: Instant Pot Thai Peanut Chicken
The Snack Ideas
- Popcorn
- Apples with peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
The Containers
The Recipes
Mixed Berry Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops PEScience Select Vegan Plant Based Protein Powder, Vanilla Indulgence, (60 grams)
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 3/4 cup unsweetened applesauce, (6 oz)
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
- 1/2 cup blueberries, (75 grams)
- 1/2 cup strawberries, chopped, (75 grams)
- 1/2 cup blackberries, (75 grams)
- 1/4 cup maple syrup, (2 oz)
- 2 egg whites
- 1 1/2 tbsp Skippy Natural Creamy Peanut Butter, (24 grams)
- 1/2 tsp vanilla extract
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 mix until combined. Divide evenly into 7 baking cups.
- Bake for 35 minutes or until tops of muffins begin to brown slightly. Allow to cool slightly before removing from silicone cups and serving.
Tips & Tricks
- Click here or scan the barcode below to log this food in My Fitness Pal.
- I recommend these jumbo silicone baking cups!
- You can replace the plant based protein with whey if you’d prefer – just sub it out with the same amount of powder but decrease the amount of almond milk to 1/2 cup.
Nutrition Information
Calories: 209kcal (10%), Carbohydrates: 32g (11%), Protein: 12g (24%), Fat: 4g (6%), Sodium: 116mg (5%), Potassium: 125mg (4%), Fiber: 5g (21%), Sugar: 12g (13%)
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%)
Instant-Pot Thai Peanut Chicken
Servings: servings
Ingredients
- 1 1/4 lb raw chicken breast
- 1 medium red bell pepper, sliced, (130 grams)
- 4 cups HEB broccoli slaw, (340 grams)
- 1 cup Lundberg Organic Brown Jasmine Rice, cooked according to package directions, (180 grams dry measure)
- 1/3 cup green onions, chopped
- 2 tbsp fresh cilantro, chopped
- Optional: 1/4 cup crushed peanuts
Sauce
- 1 cup light coconut milk, (8 fl oz)
- 1/3 cup PB2 powdered peanut butter, (32 grams)
- 3 cloves garlic, minced, (12 grams)
- 2 tbsp Skippy Natural Creamy Peanut Butter, (32 grams)
- 2 tbsp low sodium soy sauce, (1 fl oz)
- 1 tbsp rice vinegar, (1/2 fl oz)
- 1 tbsp Thai Kitchen red curry paste, (15 grams)
- 1 tbsp ginger paste, (9 grams)
- 1 lime, juiced
Instructions
- In a small bowl, whisk all sauce ingredients except PB2 and peanut butter (they will burn if you put them in before cooking). Pour 1/2 of the sauce into the bottom of the Instant Pot. Add chicken, then add remaining sauce.
- Set Instant Pot to high pressure for 12-14 minutes (do 14 mins for thicker pieces of chicken), followed by manual release. Remove chicken, shred, and set aside. Pour the sauce into a bowl and whisk in PB2 and peanut butter.
- Set Instant Pot to sauté and add bell pepper and broccoli slaw. Sauté for 5 minutes or until pepper begins to soften slightly. Return sauce to the Instant Pot and mix.
- Return chicken to mixture and stir to coat. Add a little chicken stock if the sauce is too thick.
- Serve chicken mixture over a bed of rice and top with fresh cilantro, green onions, and peanuts (if desired).
Tips & Tricks
Nutrition Information
Calories: 390kcal (20%), Carbohydrates: 41g (14%), Protein: 36g (72%), Fat: 9g (14%), Cholesterol: 66mg (22%), Sodium: 473mg (21%), Potassium: 451mg (13%), Fiber: 4g (17%), Sugar: 6g (7%)
Harvest Salmon Salad
Servings: servings
Ingredients
- 1 lb Atlantic salmon, skin on, (see notes below)
- 10 cups chopped kale, stems removed, (160 grams)
- 1/3 cup 50% reduced sugar Craisins, (53 grams)
- 1/3 cup roasted, salted pumpkin seeds, (40 grams)
- 1/4 cup crystalized ginger, sliced, (28 grams)
- 3 tbsp slivered or chopped almonds, (20 grams)
- 1/2 tbsp olive oil, divided, (1/4 oz)
- 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
Honey Mustard Dressing
- 3 tbsp Dijon mustard, (1 1/2 oz)
- 3 tbsp apple cider vinegar, (1 oz)
- 1 1/2 tbsp honey, (1 oz)
- 1 1/2 tbsp olive oil, (1 oz)
- 1 tsp garlic powder
- Salt & pepper to taste
Instructions
- Preheat oven to 400 degrees. Line a baking sheets with aluminum foil.
- Arrange salmon, skin side down, on a lined baking sheet. Season with 1/2 tsp Lemon Pepper Seasoning. Bake at 400 degrees for 12 minutes or until it flakes apart easily. While still hot, remove salmon flesh from the skin.
- Add kale to a large bowl and pour olive oil into your hands. Massage kale until it is dark green (it should take about 5 minutes for the whole bowl).
- Arrange salad by layering kale at the bottom of a serving bowl. Top with slivered almonds, sliced ginger, and dried cranberries. Place salmon on top, then pour dressing over the salad. Finish with roasted pumpkin seeds.
Tips & Tricks
- Click here to log this meal in My Fitness Pal.
- When you’re buying salmon, there are a few things to consider. First, double check to make sure that it’s sustainable salmon. Next, figure out what you want in terms of flavor and nutrition. Wild caught salmon from the Pacific Northwest are usually less fatty, but are stronger in taste and less tender than Atlantic varieties. This site has a good breakdown of the fat content of the different types.
Nutrition Information
Calories: 468kcal (23%), Carbohydrates: 29g (10%), Protein: 29g (58%), Fat: 26g (40%), Cholesterol: 68mg (23%), Sodium: 133mg (6%), Potassium: 311mg (9%), Fiber: 6g (25%), Sugar: 17g (19%)
Chicken Burrito Bowl
Servings: servings
Ingredients
- 1 lb chicken breast, raw, (I highly recommend brining the chicken!)
- 1 12 oz bags frozen cauliflower rice, (340 grams)
- 2 cups lettuce, shredded, (100 grams)
- 1 1/2 cups low sodium black beans, rinsed and drained, (260 grams)
- 1 cup roma tomatoes, chopped, (150 grams)
- 1/2 cup pickled red onions, (recipe follows)
- 1/4 cup fresh cilantro, chopped
- 1 tsp olive oil
- 1/2 tsp Oh My Spice! Spicy Fajita Seasoning
Avocado Ranch Dressing
- 1 small avocado, (150 grams)
- 1/4 cup 365 Organic Light Ranch Dressing, (2 fl oz)
- 1 lime, juiced
- 2 tbsp fresh cilantro
Instructions
- Optional: Brine the chicken in a simple salt solution. Dissolve 1/4 cup of kosher salt into 2 cups of hot water and pour over ice in a resealable container to cool the liquid quickly. Once cold, add chicken breast, add additional water if need to cover chicken completely, and set aside in the refrigerator for 5-12 hours. Rinse the chicken and pat dry before cooking.
- Make the dressing. Add all dressing ingredients to a food processor and blend until smooth. If meal prepping, divide into 4 reusable dressing containers and set aside.
- Prepare the chicken. Cover the chicken with plastic wrap or wax paper and pound down the thicker side of the chicken so it is even thickness throughout. Rub chicken with olive oil and season with salt, pepper, and Oh My Spice seasoning.
- Cook the chicken. Air fry the chicken at 380 degrees for 11 minutes, flipping halfway through. If you don't have an air fryer, you can do this in a pan or oven (or combo of both). Once the chicken is cooked set aside to rest for at least 5 minutes before chopping.
- Assemble the bowls. Heat frozen cauliflower according to package directions, then add to the bowl. Then add black beans, lettuce, tomatoes, and chopped chicken. Top with pickled red onions, cilantro, and dressing before serving.
Tips & Tricks
Click here to log this meal in My Fitness Pal.
Nutrition Information
Calories: 314kcal (16%), Carbohydrates: 25g (8%), Protein: 34g (68%), Fat: 10g (15%), Cholesterol: 3mg (1%), Sodium: 243mg (11%), Potassium: 809mg (23%), Fiber: 9g (38%), Sugar: 5g (6%)
Pickled Red Onion
Ingredients
- 1/2 medium red onion, sliced, (100 grams)
- 1 cup water, (8 oz)
- 1/2 cup apple cider vinegar, (4 oz)
- 2 tbsp sugar, (24 grams)
- 2 tsp salt, (10 grams)
Instructions
- Microwave water in a microwave safe dish until almost boiling, about 1-2 minutes.
- Add sugar and salt to hot water and stir until completely dissolved. Add apple cider vinegar and stir.
- Place onion slices in a resealable glass jar and pour pickling liquid over top until onions are covered in liquid.
- Refrigerate at least 3 hours or overnight before serving.
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