Last Week's Menu - April 29th


Vanilla Chia Overnight Oats

Makes 6 Servings


-       1 1/2 cups rolled oats

-       3 cups coconut milk

-       1 1/2 teaspoons cinnamon

-       1 teaspoon vanilla extract

-       3 teaspoons chia seeds

-       3 cup blueberries

-       3 scoops vanilla protein powder (optional)

-       6 bananas

-       1/2 cup walnuts, finely chopped


In a large bowl, stir together oats, coconut milk, cinnamon, vanilla extract, chia seeds and protein powder. Evenly divide between storage containers, sprinkle with blueberries and nuts. Store banana on the side and slice on top right before eating.

Nutrition Information

Amount Per Serving: Calories: 361, Total Fat: 12g, Saturated Fat: 3g, Cholesterol: 10mg, Sodium: 22mg, Carbohydrates: 55g, Dietary Fiber: 9g, Total Sugars: 10g, Protein: 12g

Egg White & Pepper Scramble

Makes 4 Servings


-       3 eggs

-       1 (16oz) carton egg whites

-       1 red bell pepper, diced

-       1 teaspoon olive oil

-       1 tablespoon coconut milk

-       4 slices whole wheat bread (optional)

-       4 tablespoons butter/jam (optional)

-       Salt and pepper to taste


Add olive oil, eggs, egg whites and a dash of coconut milk to a medium skillet. Whisk together.  Add diced bell pepper and cook and stir over medium heat until eggs are set. Portion into containers based on serving needs. Store bread on the side and toast when ready to eat.

Nutrition Information

Amount Per Serving: Calories: 134, Total Fat: 5g, Saturated Fat: 1g, Cholesterol: 146mg, Sodium: 236mg, Carbohydrates: 4g, Dietary Fiber: 1g, Total Sugars: 1g, Protein: 17g

Garden Spinach Salad

Makes 6 Servings


-       12-13 cups baby spinach

-       6 hard-boiled eggs, chopped

-       12 strips bacon, cooked and crumbled

-       2 large red bell peppers, diced

-       1 1/2 cup croutons

-       1 cup crumbled feta cheese

-       1 small red onion, thinly sliced

-       1-pint cherry tomatoes

-       Your favorite balsamic dressing


Heat oven to 400 degrees. Place bacon on an aluminum foil lined baking sheet and place in oven. Cook for 15-20 minutes then remove and place on a paper towel lined plate. Allow to cool then crumble.

In a small pot, add eggs and cover with cold water. Bring to a boil and boil for five minutes. Remove from heat and allow to cool to room temperature. Peel and chop.

Evenly divide spinach between meal prep containers and add all toppings. Store dressing on the side.

Nutrition Information

Amount Per Serving (includes buns): Calories: 332, Total Fat: 19g, Saturated Fat: 8g, Cholesterol: 227mg, Sodium: 731mg, Carbohydrates: 20g, Dietary Fiber: 2g, Total Sugars: 6g, Protein: 17g

Buffalo Wing Zucchini Boats

Makes 4 Servings


-       4 small-medium zucchini about 1¾ pounds

-       1 pound ground turkey

-       1 teaspoon olive oil

-       1/2 yellow onion, diced

-       2 stalks celery, chopped

-       1 (14.5 oz) can diced tomatoes

-       1/2 cup Buffalo Wing Sauce

-       1 1/2 cups shredded mozzarella cheese

-       Salt and pepper to taste


Heat oven to 400 degrees. Place a large skillet over medium-high heat and add olive oil. Add the turkey, onion, celery and diced tomatoes and cook for 7-9 minutes, until the turkey is cooked through, stirring occasionally. Stir in the buffalo wing sauce.

As the turkey cooks, cut the zucchini in half, lengthwise. Use a spoon to scoop the seeds and center out of each zucchini half, creating a zucchini boat. Place the zucchini in a 9x13 inch baking dish cut-side up. Spoon the turkey mixture into the zucchini boats. Sprinkle the zucchini evenly with the cheese. Cover the baking dish with foil. Bake for 20 minutes.

Nutrition Information

Amount Per Serving: Calories: 405, Total Fat: 23g, Saturated Fat: 8g, Cholesterol: 113mg, Sodium: 1035mg, Carbohydrates: 18g, Dietary Fiber: 4g, Total Sugars: 12g, Protein: 36g

Ham Sandwiches on Rye Bread  

Makes 4 servings 


-       8 slices rye bread

-       1 pound deli ham

-       1 medium tomato, thinly sliced

-       1/2 red onion, thinly sliced

-       4 tablespoons mustard or mayo

-       1 cup baby spinach

-       4 clementine oranges

-       1 large bag sweet potato chips

Store bread two slices at a time in Ziplock bags. Evenly divide ham, tomato, red onion, condiments and oranges between meal prep containers. Assemble sandwiches right before eating. Divide chips in bags and keep on the side.

Nutrition Information

Amount Per Serving: Calories: 454, Total Fat: 13g, Saturated Fat: 1g, Cholesterol: 38mg, Sodium: 1674mg, Carbohydrates: 61g, Dietary Fiber: 6g, Total Sugars: 9g, Protein: 23g

Mango Chicken with Rice and Asparagus

Makes 6 Servings

Chicken Ingredients

-       6 boneless, skinless chicken breasts (about 3 pounds)

-       1 jar (16 oz) mango salsa (I like Newman’s Own)

-       1 yellow onion, roughly chopped

-       1 green bell pepper, cut into strips

-       Salt and pepper to taste 

Rice Ingredients

-       2 cups long grain white rice

-       4 cups water

-       Salt and pepper to taste

Asparagus Ingredients

-       2-3 bundles of asparagus, bottoms trimmed

-       1 tablespoon olive oil

-       Salt and pepper to taste


Heat oven to 400 degrees. Place all chicken ingredients (except rice and asparagus) in a slow cooker. Cover and cook on low for 4 hours or on high for 2. Ensure chicken is fully cooked. Shred and cool.

Place rice in a medium pot and add correct water ratios. Refer to recipe for amounts. Bring to a boil, then reduce heat medium and cook until water is absorbed. Remove from heat and allow to cool.

Place asparagus spears on a large rimmed baking sheet. Drizzle with olive oil and salt and pepper. Roast in the oven for 15-20 minutes until crisp tender.

Evenly divide cooked and shredded chicken, rice and asparagus between meal prep containers.

Nutrition Information

Amount Per Serving: Calories: 401, Total Fat: 9g, Saturated Fat: 1g, Cholesterol: 12mg, Sodium: 280mg, Carbohydrates: 50g, Dietary Fiber: 2g, Total Sugars: 15g, Protein: 29g

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