Last Week's Menu - May 27th

 
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Walnut and Grape Yogurt

Makes 4 servings

Ingredients

-       4 cups Fage 2% plain Greek yogurt

-       4 cups red seedless grapes, sliced in half

-       4 tablespoons walnuts, chopped

-       4 scoops vanilla protein powder (optional)

-       2 teaspoons ground cinnamon

Instructions

In a large bowl, mix together Greek yogurt and protein powder if you’re using any. Stir until smooth. Add grapes and stir to combine. Evenly divide between meal prep containers. Top with walnuts and a sprinkle of ground cinnamon.

Nutrition Information

Amount Per Serving (with protein powder): Calories: 260, Total Fat: 8g, Saturated Fat: 1g, Cholesterol: 30mg, Sodium: 78mg, Carbohydrates: 11g, Dietary Fiber: 1g, Total Sugars: 9g, Protein: 37g


Caprese Egg Muffins

Makes 6 servings (one serving is two muffins and one slice of bread)

Ingredients

-       4 eggs

-       1 carton (16 oz) egg whites

-       3 tablespoons fresh basil, finely chopped

-       1 cup cherry tomatoes, roughly chopped

-       12 tablespoons shredded mozzarella

-       Olive oil for greasing muffin tins (or silicone baking cups)

-       1 loaf whole wheat bread

-       6 tablespoons butter

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. In a large bowl, whisk together eggs, egg whites and basil. Evenly divide cherry tomatoes and mozzarella cheese between the bottoms of a 12-count muffin tin. Pour egg mixture over the top. Bake in the oven for 15-20 minutes or until no longer jiggly in the center.

Allow to cool then divide between meal prep containers. Store butter on the side. Store bread on the side and toast when ready to eat.

Nutrition Information

Amount Per Serving (with one slice bread and butter): Calories: 331 Total Fat: 14g, Saturated Fat: 9g, Cholesterol: 130mg, Sodium: 100mg, Carbohydrates: 24g, Dietary Fiber: 7g, Total Sugars: 6g, Protein: 19.5g


Buffalo Wing Cauliflower Rice Casserole

Makes 6 servings

Ingredients

-       2 bags (20 oz each) frozen cauliflower rice

-       1 bag (16 oz) frozen chopped spinach

-       2 packages (13 oz) smoked turkey sausage (I liked Butterball)

-       4 stalks celery, diced

-       1 teaspoon garlic powder

-       1 cup Franks Red Hot Buffalo Wing Sauce

-       1 large green bell pepper, sliced into rings

-       2 cups shredded mozzarella cheese

-       1/3 cup light ranch dressing

-       1/2 cup chopped green onion

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. In a large bowl, combine cauliflower rice, chopped spinach, sausage, celery, garlic powder and hot sauce. Stir to combine. Pour into a 9X13 inch baking dish. Top with pepper rings, mozzarella cheese, ranch and green onion. You can drizzle a little extra hot sauce over the top if desired. Bake for 25 minutes until hot and cheese has melted.

Cool, then evenly divide between meal prep containers.

Nutrition Information

Amount Per Serving: Calories: 150 Total Fat: 6.5g, Saturated Fat: 1g, Cholesterol: 15mg, Sodium: 615mg, Carbohydrates: 13g, Dietary Fiber: 6g, Total Sugars: 5g, Protein: 13g


Cucumber Cashew Chicken Salad

Makes 4 servings

Ingredients

-       3 large boneless, skinless chicken breasts

-       1 tablespoon olive oil

-       1/2 cup cashews, roughly chopped

-       1 red apple, diced

-       1/2 cucumber, diced

-       1/3 cup Greek yogurt

-       1 tablespoon Dijon mustard

-       Salt and pepper to taste

-       4 pita pockets or flatbread wraps 

Instructions

Heat oven to 400 degrees. Place chicken breasts on a small sheet pan and drizzle with olive oil, salt and pepper. Bake in the oven for 15-20 minutes or until chicken reaches an internal temperature of 165 degrees. Remove and allow to cool, then shred or dice into bite sized pieces.

In a large bowl, combine all ingredients except pita pockets or flatbreads and stir to combine. Portion chicken salad into meal prep containers and store pita pockets or flatbreads on the side.

Nutrition Information

Amount Per Serving: Calories: 355 Total Fat: 15g, Saturated Fat: 2g, Cholesterol: 54mg, Sodium: 329mg, Carbohydrates: 27g, Dietary Fiber: 1g, Total Sugars: 6g, Protein: 27g


Summer Turkey Chili

Makes 6 servings

Ingredients

-       2 pounds ground turkey

-       1 tablespoon extra-virgin olive oil

-       1 large green bell pepper, chopped

-       1 large yellow onion, chopped

-       1 small jalapeño pepper, chopped with seeds removed

-       1 zucchini, diced

-       2 cups fresh or frozen corn

-       1 tablespoon garlic, minced

-       2 cups chicken broth

-       1 (14.5 oz) can no-salt-added kidney beans, rinsed and drained

-       1 (14.5 oz) can diced tomatoes

-       1 (14.5 oz) can tomato sauce

-       1 tablespoon chili powder

-       2 teaspoons ground cumin

-       1 tablespoon fresh oregano, chopped

-       1/2 cup BBQ sauce (I love G. Hughes Original)

-       Salt and pepper to taste

Instructions

In a large pot, heat oil until shimmering. Add turkey and cook until no longer pink. Add pepper, onion and jalapeño. Cook and stir over medium heat until veggies just start to soften. Add remaining ingredients and simmer on medium heat for thirty minutes. Cool, then divide between meal prep containers.

Nutrition Information

Amount Per Serving: Calories: 272 Total Fat: 13g, Saturated Fat: 1g, Cholesterol: 93mg, Sodium: 600mg, Carbohydrates: 23g, Dietary Fiber: 10g, Total Sugars: 6g, Protein: 33g


Olive and Oregano Chicken

Makes 4 servings

Chicken Ingredients

-       4 large boneless, skinless chicken breasts

-       1 jar (8 oz) Castelvetrano olives

-       3 tablespoons fresh oregano, chopped

-       1 teaspoon ground cumin

-       3 cloves garlic, minced

-       1 cup chicken broth

-       Salt and pepper to taste 

Side Ingredients

-       4 cups cooked orzo pasta

-       3 large zucchinis, sliced into rounds

-       1 tablespoon olive oil

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees.

Chicken Instructions

In a large slow cooker, add chicken, olives, oregano, cumin, garlic and chicken broth. Set on low for 4 hours or on high for 2. Can also do this recipe in an Instant Pot and use the poultry setting (should be a 20 min cook time). Remove chicken and olives and allow to cool. Discard remaining broth.

Sides Instructions

Evenly layer sliced zucchini on a large rimmed baking sheet. Drizzle with olive oil and salt and pepper. Roast for 15-20 minutes until tender. Evenly divide roasted zucchini and cooked pasta between meal prep containers. Top with chicken and olives.

Nutrition Information

Amount Per Serving: Calories: 517 Total Fat: 18g, Saturated Fat: 1g, Cholesterol: 73mg, Sodium: 700mg, Carbohydrates: 49g, Dietary Fiber: 5g, Total Sugars: 5g, Protein: 35g


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