Last Week's Menu - July 29th

 
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Peanut Butter Chia Overnight Oats

Makes 6 servings

Ingredients

2 1/4 cup rolled oats

6 tablespoons chia seeds

1 1/2 teaspoons ground cinnamon

3 cups unsweetened coconut milk

1 1/2 cup water

1 teaspoon vanilla extract

3 scoops vanilla protein powder

6 tablespoons powdered peanut butter (I like PB2 Chocolate)

2 tablespoons agave or maple syrup

Toppings:

6 bananas

6 tablespoons shredded coconut

6 tablespoons roasted pecans

Instructions

In a large bowl, thoroughly mix together all ingredients except toppings. Portion oat mixture into meal prep containers. Sprinkle with coconut and pecans. Store banana on the side and slice fresh on top before eating.

Nutrition Information

Amount Per Serving: Calories: 289, Total Fat: 10g, Saturated Fat: 3g, Cholesterol: 10mg, Sodium: 70mg, Carbohydrates: 37g, Dietary Fiber: 9g, Total Sugars: 9g, Protein: 16g


Pizza Egg Muffins

Makes 4 Servings

One serving is three muffins

Ingredients

1 (16 oz) carton egg whites

3 eggs

1 1/2 cup cooked breakfast sausage crumbles

1 green bell pepper, diced

1 teaspoon dried oregano

1/2 cup cherry tomatoes, roughly chopped

1/2 cup low fat shredded mozzarella cheese

Olive oil for greasing muffin tin

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Combine all ingredients in a large bowl and stir to combine. Portion egg mixture into a greased, 12-count muffin tin filling each tin a little over halfway full. Bake in the oven for 15-20 minutes or until the center is no longer jiggly. Remove and allow to cool. Portion into meal prep containers.

Nutrition Information

Amount Per Serving: Calories: 157, Total Fat: 7.4g, Saturated Fat: 2g, Cholesterol: 113mg, Sodium: 378mg, Carbohydrates: 1.6g, Dietary Fiber: 0.3g, Total Sugars: 1g, Protein: 20g


Fast rice and beans wrap

Makes 6 servings

Ingredients

1 cup long grain white rice, rinsed and drained

2 cups water

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

6 cups arugula

6 Wholly Guacamole mini packs

6 tablespoons hot salsa

6 whole wheat tortilla wraps

Instructions

In a medium pot, add rice and water. Bring rice to a boil then reduce the heat to a simmer. Partially cover with a lid and simmer for 10-15 minutes or until the water is absorbed into the rice. Remove cooked rice from the heat and allow to cool.

Evenly divide beans and rice between meal prep containers. Store guacamole, salsa, arugula and tortillas on the side. To eat, spread guacamole on the tortilla. Add rice and beans (can be hot or cold), salsa and arugula. Roll into a burrito.

Nutrition Information

Amount Per Serving: Calories: 349 Total Fat: 6g, Saturated Fat: 3g, Cholesterol: 0mg, Sodium: 570mg, Carbohydrates: 50g, Dietary Fiber: 30g, Total Sugars: 2g, Protein: 14g


Chinese Chicken Salad

Makes 4 servings

Ingredients

4 chicken breasts

1 tablespoon olive oil

1 head romaine lettuce, chopped

1 cup broccoli slaw

1 medium red bell pepper, sliced into thin strips

1 cup matchstick carrots

1/4 cup fresh cilantro, chopped

1/4 cup green onion, thinly sliced

1 can (14.5 oz) mandarin oranges, drained

1/2 cup sunflower seeds

1/2 cup Asian vinaigrette (I like Ken’s Simply Vinaigrette Asian)

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Place chicken breasts on a large rimmed baking sheet. Drizzle with olive oil, salt and pepper. Bake in the oven for 15-20 minutes or until internal temperature reaches 165 degrees. Remove and allow to cool, then slice into bite sized pieces.

Evenly distribute all salad ingredients between meal prep containers. Top with cooked chicken and store dressing on the side.

 

Nutrition Information

Amount Per Serving: Calories: 422, Total Fat: 19g, Saturated Fat: 3.4g, Cholesterol: 125mg, Sodium: 522mg, Carbohydrates: 22.3g, Dietary Fiber: 2.1g, Total Sugars: 18g, Protein: 42.3g


Quinoa Chili

Makes 6 Servings

Ingredients

1 cup uncooked quinoa, rinsed and drained

2 cups water

1 tablespoon olive oil

1 pound ground turkey

1 yellow onion, diced

2 large green bell peppers, diced

2 garlic cloves, minced

3 tablespoons chili powder

1 tablespoon dried oregano

1 teaspoon ground cumin

2 cans (14.5 oz) pinto beans, rinsed and drained

1 can (28 oz) diced tomatoes

3 cups chicken broth

Salt and pepper to taste

Instructions

Add quinoa to a medium pot and water. 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. Evenly divide between meal prep containers.

In a large pot, brown ground turkey with 1 tablespoon olive oil. Cook until no longer pink. Add all remaining ingredients except cooked quinoa. Simmer for 30 minutes. Portion into containers with cooked quinoa based on serving needs.

Nutrition Information

Amount Per Serving: Calories: 402, Total Fat: 14.7g, Saturated Fat: 2.4g, Cholesterol: 77mg, Sodium: 764mg, Carbohydrates: 39.8g, Dietary Fiber: 8.6g, Total Sugars: 3.6g, Protein: 32.5g


Lentil Sloppy Joe’s

Makes 4 Servings

Ingredients

1 cup green lentils, rinsed and drained

3 cups water

1 yellow onion, diced

1 green bell pepper, diced

2 cloves garlic, minced

1/2 cup sugar free ketchup

1 tablespoon honey

2 teaspoons Worcestershire sauce

1 teaspoon chili powder

1 teaspoon ground cumin

4 whole wheat buns

4 ears fresh corn, husks removed

Instructions

In a medium pot, add lentils and water. Bring to a boil, then reduce to a simmer. Partially cover the pot with a lid and simmer for 8-10 minutes or until lentils are tender. Drain off any extra water.

In a medium skillet, add onion, pepper, garlic, ketchup, honey, Worcestershire, chili powder and cumin. Cook over medium heat until the onions and peppers begin to soften. Add cooked lentils.

Evenly divide lentil mixture between meal prep containers. Store buns and corn on the side.

Serve on a whole wheat bun with corn. To heat the corn, wrap corn in a damp paper towel and place on a microwave safe plate. Microwave for 2-3 minutes or until corn is cooked to your desired doneness. Be careful removing corn from the microwave as it will be hot!

Nutrition Information

Amount Per Serving (including buns and corn): Calories: 427, Total Fat: 6g, Saturated Fat: 2g, Cholesterol: 6mg, Sodium: 500mg, Carbohydrates: 70g, Dietary Fiber: 15g, Total Sugars: 12g, Protein: 17g


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