Last Week's Power Hour Menu - April 29th

 
04.29.19_Menu_Power Hour.png

Vanilla Chia Overnight Oats

Makes 6 Servings

Ingredients

-       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

Instructions

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


Garden Spinach Salad

Makes 6 Servings

Ingredients

-       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

Instructions

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


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

Instructions

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


Print Friendly and PDF