Last Week's Power Hour Menu - July 15th

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Pumpkin Chia Breakfast Bowls

Makes 6 servings


-       1/2 cup chia seeds

-       4 cups coconut milk

-       3 cups pumpkin purée

-       2 teaspoons pumpkin pie spice

-       2 teaspoons vanilla extract

-       3 tablespoons pure maple syrup

-       6 tablespoons coconut flakes

-       6 tablespoons granola

-       6 bananas



In a large bowl, add chia seeds, coconut milk, pumpkin, pumpkin pie spice, vanilla and maple syrup. Whisk to combine. Evenly divide between meal prep containers. Store toppings on the side and slice bananas fresh before eating.


Nutrition Information:

Amount Per Serving: Calories: 339, Total Fat: 10g, Saturated Fat: 4g, Cholesterol: 0mg, Sodium: 42mg, Carbohydrates: 60g, Dietary Fiber: 14g, Total Sugars: 20g, Protein: 8g

Caribbean Quinoa Bowl

Makes 6 servings


-       1 cup quinoa, rinsed and drained

-       2 cups water

-       4 cups kale, stems removed and leaves chopped

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

-       1 teaspoon ground cumin

-       1 teaspoon chili powder

-       1 cup hot salsa

-       1/2 cup fresh pineapple, diced

-       1 cup corn

-       1 bunch green onions, sliced

-       2 avocados (to be sliced fresh before eating)

-       Salt and pepper to taste



Add the quinoa and water to a medium pot, bring to a boil over medium-high heat, then reduce the heat to a simmer. Cover and cook until all the liquid is absorbed. Transfer cooked quinoa to a large mixing bowl.

Add the chopped kale, beans, cumin, chili powder, salsa, pineapple, and corn. Stir to combine.

Evenly divide between meal prep containers and top with green onions. Slice avocado fresh over quinoa bowl the morning you eat it or right before!


Nutrition Information

Amount Per Serving: Calories: 398, Total Fat: 11g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 382mg, Carbohydrates: 61g, Dietary Fiber: 17g, Total Sugars: 7g, Protein: 16g

Classic Lasagna

Makes 6 servings


-       8 uncooked whole wheat lasagna noodles

-       1 pound Italian turkey sausage, casings removed

-       1 yellow onion, diced

-       2 zucchini, diced

-       2 stalks celery, diced

-       1 can (14.5oz) diced tomatoes

-       1 can (14.5oz) tomato sauce

-       2 cloves garlic, diced

-       1 tablespoon dried basil

-       1 container (10 oz.) small curd cottage cheese

-       2 cups shredded mozzarella

-       Salt and pepper to taste



Heat oven to 400 degrees. Bring a large pot of water to a boil and cook lasagna noodles according to package directions. Drain and set aside.

In a large skillet, add the turkey sausage and stir and cook over medium high heat until no longer pink. Drain excess fat and add onion, zucchini and celery. Cook and stir for two minutes until vegetables are crisp tender. Add diced tomatoes, tomato sauce, garlic and basil. Stir frequently until hot and bubbly.

In a small bowl, mix together cottage cheese and shredded mozzarella.

In a large 8 X 10 inch baking dish layer your lasagna by spreading a layer of sauce, then noodles, then cheese, then another layer of sauce, noodles and cheese until all ingredients are used. Top lasagna with a sprinkle of shredded mozzarella cheese. Bake for 30 minutes until cheese on top melted and golden. Allow lasagna to fully cool then slice and evenly divide between meal prep containers.


Nutrition Information

Amount Per Serving: Calories: 376, Total Fat: 11g, Saturated Fat: 3g, Cholesterol: 46mg, Sodium: 600mg, Carbohydrates: 49g, Dietary Fiber: 8g, Total Sugars: 12g, Protein: 24g

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