Last Week's Menu - July 8th

 
July 8 Menu.png

No Bake Granola with Yogurt

Makes 6 servings

Ingredients

-       2  cups rolled oats

-       1/2 cup unsweetened whole-grain puffed rice cereal

-       1/2 cup unsweetened corn flakes

-       1/2 cup dried cranberries

-       1/4 cup roasted peanuts, chopped

-       6 containers (5.3 oz each) Fage Total 0% Strawberry Yogurt

 

Instructions

In a large bowl, mix together oats, rice cereal, corn flakes, dried cranberries and peanuts. Evenly divide between small snack bags and store on the side of your yogurts. Pour on top of yogurt before eating.

Nutrition Information

Amount Per Serving: Calories: 266, Total Fat: 4g, Saturated Fat: 2g, Cholesterol: 5mg, Sodium: 45mg, Carbohydrates: 43g, Dietary Fiber: 4g, Total Sugars: 19g, Protein: 17g.


Sausage Crustless Quiche

Makes 4 Servings (1 serving is 2 slices)

 Ingredients

-       1 (16 oz) carton egg whites

-       6 eggs

-       1 cup cooked and crumbled turkey sausage (I like Jimmy Dean’s pre-cooked)

-       1/4 teaspoon garlic powder

-       Olive oil or coconut oil for greasing pie pan

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Lightly grease pie pan with coconut oil or olive oil. In a large bowl, mix all ingredients together and pour into pie pan. Bake for 20 minutes or until no longer jiggly in the center. Cool and slice into 8 pieces.

 

Nutrition Information:

Amount Per Serving: Calories: 159, Total Fat: 6.9g, Saturated Fat: 2g, Cholesterol: 200mg, Sodium: 200mg, Carbohydrates: 1g, Dietary Fiber: 0g, Total Sugars: 1.4g, Protein: 21.8g


Garden Spinach Salad

Makes 6 servings

Ingredients

-       12-13 cups baby spinach

-       6 hard-cooked eggs, peeled and 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

-       Your favorite balsamic dressing

Instructions

Heat oven to 400 degrees. Lay bacon in an even layer on an aluminum foil lined baking sheet and place in the oven. Cook for 15-20 minutes or until crisp, then remove bacon and place on a paper towel lined plate. Allow to cool then crumble the bacon.

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 prep containers and add all toppings except dressing. Store dressing on the side.

Nutrition Information

Amount Per Serving (minus dressing): Calories: 254 Total Fat: 19g, Saturated Fat: 8g, Cholesterol: 200mg, Sodium: 700mg, Carbohydrates: 17g, Dietary Fiber: 2g, Total Sugars: 4g, Protein: 17g


Spicy Tuna Roll Wraps

Makes 4 Servings

Ingredients

-       3 (5 oz) cans solid white Albacore tuna, drained

-       2 stalks celery, diced

-       1 cup matchstick carrots

-       1/2 English cucumber, diced 

-       2 tablespoons green onion, sliced

-       2 tablespoons light mayo

-       2 tablespoons sriracha

-       1 tablespoon low sodium soy sauce or coconut aminos

-       4 whole wheat tortillas

-       Salt and pepper to taste 

 

Instructions

Combine all ingredients, (except whole wheat wraps) in a large bowl and stir. Evenly divide tuna mixture between meal prep containers and store wrap on the side.

 

Nutrition Information

Amount Per Serving: Calories: 151, Total Fat: 6g, Saturated Fat: 1.5g, Cholesterol: 8mg, Sodium: 702mg, Carbohydrates: 26g, Dietary Fiber: 15g, Total Sugars: 3g, Protein: 10g


Balsamic Chicken Bowls

Makes 4 Servings

Ingredients

-       1 cup quinoa

-       2 cups water

-       1 pound chicken tenders

-       1 (8 oz) carton of sliced mushrooms

-       2 zucchinis, diced

-       1 large onion, thinly sliced

-       2 tablespoons olive oil

-       3 tablespoons balsamic vinegar

-       Salt and pepper to taste  

 

Instructions

Heat oven to 400 degrees. Place quinoa and water in a small pot. Bring to a boil, then reduce to a simmer and partially cover with a lid. Cook for about 15 minutes or until water is absorbed. Remove from heat and allow to cool.

Spread mushrooms, zucchini and onion evenly on a large rimmed baking sheet. Drizzle with 2 tablespoons balsamic vinegar, olive oil and salt and pepper. Roast in the oven for 20 minutes until veggies are tender. Remove and allow to cool.

Place chicken tenders on a large rimmed baking sheet. Drizzle with one tablespoon balsamic vinegar, olive oil and salt and pepper. Bake for 10-15 minutes or until internal chicken temperature reaches 165 degrees. Remove and allow to cool. Slice into bite-size pieces.

Evenly divide chicken, vegetables and quinoa between meal prep containers as needed. 

 

Nutrition Information

Amount Per Serving: Calories: 433, Total Fat: 14g, Saturated Fat: 3g, Cholesterol: 90mg, Sodium: 200mg, Carbohydrates: 30g, Dietary Fiber: 5g, Total Sugars: 3g, Protein: 40g


Sweet and Sour Meatballs

Makes 6 servings

Ingredients

-       1 cup long grain white rice, rinsed and drained 

-       2 cups water

-       1 can (20 oz) pineapple chunks, juice reserved

-       1 tablespoon low sodium soy sauce

-       1 tablespoon brown sugar

-       1 tablespoon apple cider vinegar

-       1/2 tablespoon cornstarch

-       2 green bell peppers, diced

-       2 red bell peppers, diced

-       1 yellow onion, diced

-       30 meatballs, frozen (I use my own homemade or Al Fresco Frozen Chicken)

 

Instructions

In a medium pot, add rice and water and bring to a boil. Reduce to a simmer and partially cover with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove from heat and allow to cool. Evenly divide between meal prep containers.

In a large high sided skillet, add pineapple juice, soy sauce, brown sugar and apple cider vinegar. Cook and stir over medium low heat until brown sugar dissolves. Add in cornstarch and pineapple chunks. Stir constantly over medium low heat until sauce begins to thicken. Add all remaining ingredients and stir to coat. Simmer over medium low heat for 15-20 minutes until meatballs are heated all the way through. Evenly divide between meal prep containers with rice.

Nutrition Information

Amount Per Serving: Calories: 356, Total Fat: 12 g, Saturated Fat: 4g, Cholesterol: 81mg, Sodium: 588mg, Carbohydrates: 41g, Dietary Fiber: 4g, Total Sugars: 15g, Protein: 23g


Summer Green Smoothie

Makes 4 servings

Ingredients

-       1 banana, sliced and frozen

-       2 mini cucumbers, sliced and frozen 

-       3 tablespoons fresh lemon juice

-       3 cups fresh spinach

-       2 cups frozen mango chunks

-       1 cup coconut milk

-       4 scoops vanilla protein powder (Nutrition calculated using Ascent Native Fuel Whey Protein)

 

Instructions

Blend all ingredients together in a blender until smooth. Add more water or coconut milk as needed to reach your desired consistency.

 

Nutrition Information

Amount Per Serving: Calories: 207, Total Fat: 3g, Saturated Fat: 1g, Cholesterol: 45mg, Sodium: 73mg, Carbohydrates: 23g, Dietary Fiber: 4g, Total Sugars: 14g, Protein: 27g


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