Happy Monday, meal preppers! This week’s meal plan is full of fun, (mostly) newer recipes. I just posted the Spaghetti Squash Chow Mein recipe last week and it is da bomb. You gotta try it out – and it’s perfect for prepping!
Here’s what’s on this week’s menu:
The Meal Plan
Day 1
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Bacon Turkey Burger with Corn on the Cob
- Dinner: Spaghetti Squash Chow Mein
Day 2
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Greek Chicken Salad
- Dinner: Air Fryer Bacon Turkey Burger with Corn on the Cob
Day 3
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Spaghetti Squash Chow Mein
- Dinner: Greek Chicken Salad
Day 4
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Air Fryer Bacon Turkey Burger with Corn on the Cob
- Dinner: Spaghetti Squash Chow Mein
Day 5
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Greek Chicken Salad
- Dinner: Air Fryer Bacon Turkey Burger with Corn on the Cob
Day 6
- Breakfast: Mixed Berry Oatmeal Muffins with egg white slices
- Lunch: Spaghetti Squash Chow Mein
- Dinner: Greek Chicken Salad
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%)
Spaghetti Squash Chow Mein
Servings: servings
Ingredients
- 1.25 lb boneless skinless chicken breasts, sliced into very thin strips
- 1 large spaghetti squash, (750 grams flesh)
- 2 tsp olive oil, divided
- 1 medium red bell pepper, sliced, (170 grams)
- 8 oz shredded cabbage, (227 grams)
- 6 oz snow peas, trimmed, (170 grams)
- 2/3 cup matchstick carrots, (100 grams)
- 1/3 cup green onions, (20 grams)
- 1 medium shallot, diced, (45 grams)
- 1 tbsp ginger, grated
- 1/2 tsp Flavor God Garlic Lover's Seasoning
Sauce
- 1/3 cup no salt added chicken broth
- 1/4 cup oyster sauce
- 2 tbsp low sodium soy sauce
- 1 tbsp sesame oil
- 1/2 tbsp light brown sugar
- 1 tbsp corn starch
Instructions
- Whisk sauce ingredients and set aside.
- Pre-heat oven to 400 degrees. Cut spaghetti squash in half and scoop out seeds. Rub cut sides with 1 tsp olive oil and season with Flavor God seasoning. Bake for 35-40 minutes until flesh flakes away easily with a fork.
- Heat remaining olive oil in a large pan over medium high heat. Sauté shallot and ginger until fragrant, then add chicken. Sauté until cooked through. Remove from pan and set aside.
- Add bell pepper, snow peas, carrots, and green onions to pan and saute. After about 1 minute, add 1 tbsp of water and cover the pan. Continue sautéing covered for 2-3 more minutes until veggies are tender crisp. Add cabbage to the pan, cover, and sauté for 1 more minute.
- Return chicken to the pan, then add noodles and sauce. Mix to combine and coat noodles evenly. After about 2 minutes, remove from heat and divide evenly into 5 serving dishes.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 277kcal (14%), Carbohydrates: 27g (9%), Protein: 29g (58%), Fat: 7g (11%), Cholesterol: 80mg (27%), Sodium: 807mg (35%), Potassium: 487mg (14%), Fiber: 6g (25%), Sugar: 14g (16%)
Air Fryer Bacon Turkey Burger
Servings: servings
Ingredients
- 1 lb extra lean ground turkey
- 4 slices Oscar Meyer Center Cut bacon, chopped, (26 grams)
- 1/4 cup green onions, chopped, (25 grams)
- 4 cloves garlic, minced, (16 grams)
- 1 tsp Mexican oregano
- 1/2 tsp Oh My Spice! Fajita Seasoning
- 1/2 tsp salt
Instructions
- Add all ingredients to a bowl and mix with hands until just combined. Form 4 equal size burger patties and set aside.
- Set air fryer to 360 degrees for 15 minutes and allow to pre-heat.
- Once the air fryer is pre-heated, add burger patties and air fry for 12-15 minutes or until cooked through (mine took about 12 minutes), flipping halfway through.
- Serve on a lettuce wrap or bun with pickled red onions and guacamole.
Nutrition Information
Calories: 156kcal (8%), Carbohydrates: 1g, Protein: 29g (58%), Fat: 4g (6%), Cholesterol: 63mg (21%), Sodium: 195mg (8%), Potassium: 22mg (1%)
Greek Chicken Salad
Servings: servings
Ingredients
- 1 lb raw chicken breast
- 8 cups romaine lettuce, chopped
- 1 cup cherry tomatoes, halved, (170 grams)
- 1 cup cucumber, chopped, (150 grams)
- 1/2 cup red onion, sliced
- 1/4 cup kalamata olives, halved, (50 grams)
- Optional toppings: hummus and fat free feta cheese
Marinade
- 1 1/2 tbsp olive oil
- 1 lemon, juiced
- 1 tsp Oh My Spice! Garlic Lover’s Seasoning
- 1 tsp rosemary
Dressing
- 2 tbsp olive oil
- 2 tbsp white wine vinegar
- 1 lemon, juiced
- 1 tbsp Dijon mustard
- 1/2 tsp each: oregano, parsley, Oh My Spice! Garlic Lover’s Seasoning
Instructions
- Whisk together marinade and pour over chicken in a resealable container or plastic bag. Marinate overnight or at least 1 hour.
- Whisk together dressing ingredients and set aside.
- Grill chicken until cooked through, about 5 minutes per side depending on thickness. Allow to rest 5 minutes before slicing.
- Divide all other salad ingredients into 4 servings, top with chicken, dressing, plus hummus and feta, if desired.
Nutrition Information
Calories: 284kcal (14%), Carbohydrates: 11g (4%), Protein: 28g (56%), Fat: 14g (22%), Cholesterol: 66mg (22%), Sodium: 409mg (18%), Potassium: 716mg (20%), Fiber: 3g (13%), Sugar: 4g (4%)
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