Last Week's Menu - June 24th

 
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Chocolate Banana Overnight Oats

Makes 6 servings

Ingredients

-       4 cups coconut milk

-       3 tablespoons unsweetened cocoa powder

-       6 scoops vanilla protein powder

-       2 tablespoons maple syrup

-       3 1/2 cups rolled oats

-       1 cup fresh raspberries

-       6 bananas

 

Instructions

In a large bowl, whisk together the coconut milk, cocoa powder, protein powder and maple syrup. Stir in oats. Evenly divide between meal prep containers and top with fresh raspberries. Store bananas on the side and slice fresh when ready to eat.

Nutrition Information

Amount Per Serving: Calories: 370, Total Fat: 8g, Saturated Fat: 4g, Cholesterol: 10mg, Sodium: 29mg, Carbohydrates: 50g, Dietary Fiber: 11g, Total Sugars: 20g, Protein: 15g.


Cheesy Potato Casserole

Makes 4 servings

Ingredients

-       2 cups shredded frozen hash browns

-       1/2 cup coconut milk

-       8 eggs

-       1/3 cup green onions, sliced

-       2 cups shredded cheddar cheese

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. In a lightly greased glass pie pan, evenly layer frozen hash browns in the bottom of the pie pan. In a medium bowl, whisk together coconut milk, eggs, green onion and cheddar cheese. Pour over hash browns. Bake for 25-30 minutes or until center is no longer jiggly. Cool then slice into four wedges.

Nutrition Information

Amount Per Serving: Calories: 276, Total Fat: 18g, Saturated Fat: 8g, Cholesterol: 396mg, Sodium: 300mg, Carbohydrates: 9g, Dietary Fiber: 1g, Total Sugars: 1g, Protein: 19g


Chickpea “Tuna” Salad Sandwiches

Makes 4 servings

Salad Ingredients

-       2 (14.5oz) can chickpeas, rinsed and drained

-       3 tablespoons tahini

-       1 teaspoon Dijon mustard

-       1 tablespoon maple syrup

-       1/2 teaspoon onion powder

-       1/2 teaspoon dried dill

-       1/2 cup diced celery

-       1 tablespoon capers, drained and chopped

-       2 tablespoons roasted unsalted sunflower seeds

- 8 slices whole-wheat bread

-       Salt and pepper to taste

Toppings

-       Dijon or spicy brown mustard

-       Romaine lettuce

-       Tomato, sliced

-       Red onion, sliced

 

Instructions

In a large bowl, mash chickpeas with a large fork or potato masher. Add all remaining salad ingredients and stir. Evenly portion between meal prep containers. Store bread and toppings on the side.

To serve, toast bread if desired and top with chickpea salad and your preferred toppings.

Nutrition Information

Amount Per Serving: Calories: 377 Total Fat: 14g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 560mg, Carbohydrates: 53g, Dietary Fiber: 12g, Total Sugars: 18g, Protein: 16g


Crunchy Taco Salad

Makes 6 servings

Ingredients

-       1 bunch asparagus, woody ends discarded and stalks finely chopped

-       1 red bell pepper, diced 

-       1 green bell pepper, diced

-       2 cans (14.5oz) black beans, rinsed and drained

-       2 cups cherry tomatoes

-       12 cups mixed greens

-       2 ears corn, kernels removed

-       1/2 cup sliced green onions

-       6 tablespoons roasted pumpkin seeds

-       6 tablespoons Boathouse Farms Salsa Ranch Dressing

-       1 rotisserie chicken, shredded

 

Instructions

Evenly divide greens between meal prep containers. In a large bowl mix together all remaining ingredients except dressing. Evenly divide chicken and vegetable mixture between greens. Store dressing on the side.

 

Nutrition Information

Amount Per Serving: Calories: 405, Total Fat: 15g, Saturated Fat: 4g, Cholesterol: 173mg, Sodium: 793mg, Carbohydrates: 30g, Dietary Fiber: 7g, Total Sugars: 8g, Protein: 46g


One Pot Tomato Basil Pasta

Makes 4 Servings

Ingredients

-       8 ounces dried whole wheat penne

-       1 tablespoon olive oil

-       1 yellow onion, diced

-       2 cloves garlic, minced

-       1/4 teaspoon red pepper flakes

-       1 package (12 oz) sweet Italian cooked chicken sausage

-       1 can (14.5 oz) diced tomatoes with juice

-       1 cup baby spinach

-       2 tablespoons fresh basil, chopped

-       Salt and pepper to taste

 

Instructions

Cook pasta according to package directions. Drain and set aside.

To the pot you just cooked your pasta in, add olive oil, onion, garlic, red pepper flakes and sausage. Stir and cook until fragrant, about 2 minutes. Add diced tomatoes and stir and cook until bubbly. Add the pasta back to the pot along with the spinach and basil, and stir to combine. Evenly divide into meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 269, Total Fat: 15g, Saturated Fat: 4g, Cholesterol: 24mg, Sodium: 821mg, Carbohydrates: 17g, Dietary Fiber: 3g, Total Sugars: 4g, Protein: 11g


Savory Chicken Lentil Soup

Makes 6 servings

Ingredients

-       1 pound dried lentils, rinsed and drained

-       6 boneless skinless chicken breasts, cut into large chunks

-       4 cups low sodium chicken broth

-       3 cups water

-       1 onion, diced

-       3 stalks celery, diced

-       3 large carrots, peeled and sliced into bite sized pieces

-       3 cloves garlic, minced

-       1 can (14.5oz) diced tomatoes

-       1 teaspoon ground cumin

-       1 tablespoon dried oregano

Toppings

-       Shredded cheddar cheese

-       Hot sauce

-       Sour cream

 

Instructions

Slow cooker instructions: Add all ingredients to a large slow cooker. Cover and cook on low for 6 hours or on high for four. Watch the liquid levels and if the soup starts to get dry, add one cup of water. Once lentils and chicken are cooked, stir and evenly divide between meal prep containers. Store toppings on the side.

InstantPot instructions: Place all the ingredients into the InstantPot, stir and cover. Use the "Soup" button and cook 30 minutes. When done and the pressure valve is down and has released, stir and evenly divide between meal prep containers. Store toppings on the side.

Nutrition Information

Amount Per Serving (without toppings): Calories: 263, Total Fat: 3g, Saturated Fat: 0.5g, Cholesterol: 40mg, Sodium: 450mg, Carbohydrates: 40g, Dietary Fiber: 7g, Total Sugars: 1g, Protein: 23g


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