It’s already Monday again!! The silver lining for me is that it’s Meal Prep Monday and I’ll have a fridge full of healthy meals by the end of the day. This week’s meal plan has a few familiar recipes – at least if you’ve been here lately. The Mixed Berry Oatmeal Muffins, Teriyaki Chicken, and Italian Spaghetti Squash Bake were all feature recipes over the last few weeks/months. Here’s how I put them all together for this week’s menu:
The Meal Plan:
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Teriyaki Chicken with Baby Bok Choy and Rice
- Dinner: Turkey Taco Salad
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Italian Spaghetti Squash Bake with Sautéed Kale
- Dinner: Teriyaki Chicken with Baby Bok Choy and Rice
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Italian Spaghetti Squash Bake with Sautéed Kale
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Teriyaki Chicken with Baby Bok Choy and Rice
- Dinner: Turkey Taco Salad
Day 5
- Breakfast:Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Italian Spaghetti Squash Bake with Sautéed Kale
- Dinner: Teriyaki Chicken with Baby Bok Choy and Rice
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Italian Spaghetti Squash Bake with Sautéed Kale
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Trail mix
- Deli turkey (nitrate and nitrite free)
- Strawberries and blueberries
- 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%)
Teriyaki Chicken with Bok Choy and Rice
Servings: servings
Ingredients
- 1 1/4 lb raw chicken breast, cut into 1″ pieces
- 1 1/2 8.8 oz pouch Tasty Bite Organic Basmati Rice
- 5 heads baby bok choy, halved, (800 grams)
- 1/4 cup shallot, diced
- 1/2 tbsp sesame oil
- 1/2 tbsp low sodium soy sauce
Teriyaki Sauce
- 3 tbsp light brown sugar
- 2 tbsp hoisin sauce
- 2 tbsp rice wine vinegar
- 1 1/2 tbsp low sodium soy sauce
- 1 tbsp ginger paste
- 1/2 tbsp sesame oil
- 2 garlic cloves, minced
Instructions
- Add all sauce ingredients to a small pot and bring to a boil over medium heat. Lower heat to a simmer for another 10 minutes. Allow to cool slightly.
- Marinate chicken in 1/3 of the teriyaki sauce for at least 1 hour. Reserve remaining sauce in the refrigerator.
- Heat half of sesame oil in a large skillet over medium-high heat. Add half of shallots and sauté until fragrant. Add half of the halved baby bok choy heads, cut side down. Add half of the soy sauce and cover immediately.
- Cook bok choy, covered, for 1 minute, then remove cover and flip. Continue cooking, uncovered for another 2 minutes before removing from skillet. Repeat process with remaining baby bok choy. Set aside.
- Cook basmati rice in pouch according to package directions. Divide evenly among 5 serving dishes. Divide cooked bok choy evenly among dishes. Set aside.
- Heat skillet over medium-high heat again. Add marinated chicken (with the marinade) and cook covered for 2-3 minutes. Remove cover and flip chicken, covering again for about 1 minute. Uncover and allow marinade to reduce as chicken finishes cooking through. Add about half of remaining teriyaki sauce on top of chicken and mix.
- Divide chicken and remaining teriyaki sauce evenly among serving dishes. Top with sesame seeds, if desired.
Nutrition Information
Calories: 367kcal (18%), Carbohydrates: 45g (15%), Protein: 33g (66%), Fat: 5g (8%), Cholesterol: 66mg (22%), Sodium: 603mg (26%), Potassium: 962mg (27%), Fiber: 5g (21%), Sugar: 14g (16%)
Italian Spaghetti Squash Bake
Servings: servings
Ingredients
- 1 lb extra lean ground turkey
- 2 links Jennie-O Sweet Italian Turkey Sausage, casings removed
- 4 lb spaghetti squash
- 1 24 oz jar Monte Bene Tomato Basil Pasta Sauce, (found at HEB)
- 1/2 medium onion, diced, (60 grams)
- 1/2 medium red bell pepper, chopped, (60 grams)
- 2 cloves garlic, minced
- 2 eggs, whisked
- 2 tsp olive oil, divided
- 2 tsp Flavor God Garlic Lover’s Seasoning, divided
- 1/4 tsp red pepper flakes
- Optional: 1/2 cup parmesan cheese
Instructions
- Pre-heat oven to 400 degrees. Line a 9×13″ baking sheet with aluminum foil. Set aside.
- Cut spaghetti squash in half and remove seeds. Rub cut side of flesh with 1 tsp olive oil, then season with 1 tsp Flavor God seasoning. Place cut side up on lined baking sheet and bake for 40 minutes or until squash can be easily flaked apart with a fork. Set aside to cool.
- Heat remaining olive oil in a large sauté pan over medium-high heat. Add bell pepper, onion, and garlic and sauté until fragrant. Add ground turkey and sausage, breaking apart with a wooden spoon. Season with remaining Flavor God seasoning and continue cooking and breaking apart with a spoon.
- When meat is mostly cooked through, add pasta sauce, stir, and bring to a boil, then remove from heat. Set aside to cool.
- Using a fork, scrape spaghetti squash “noodles” from shell and place in a large bowl. Add red pepper flakes, meat and sauce mixture and mix until combined.
- If the squash mixture is hot to the touch, you will need to temper your eggs with some of the liquid before stirring in the eggs. If it is just warm to the touch, you can stir the eggs in directly.
- Grease a deep, 9×9″ casserole dish with non-stick cooking spray or olive oil. Add squash mixture and flatten out on top. Bake for 45 minutes to 1 hour, until it becomes firm to the touch. If desired, add parmesan cheese on top for the last 10-15 minutes of baking.
Tips & Tricks
You can also make this dish with 93/7 ground chicken, but it will add about 7 grams of fat per serving.
Nutrition Information
Calories: 280kcal (14%), Carbohydrates: 18g (6%), Protein: 30g (60%), Fat: 10g (15%), Cholesterol: 144mg (48%), Sodium: 549mg (24%), Potassium: 184mg (5%), Fiber: 5g (21%), Sugar: 10g (11%)
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%)
Leave a Reply