Last Week's Menu - August 5th

 
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Strawberry Chia Pudding

Makes 4 servings

Ingredients

For the pudding:

3 cups unsweetened coconut milk

8 tablespoons chia seeds

4 scoops vanilla protein powder

10 fresh strawberries, sliced

For the oatmeal:

4 packets instant oatmeal

4 tablespoons pistachios

4 tablespoons shredded coconut

2 cups fresh strawberries, sliced

Instructions

For the pudding: In a blender, add all the pudding ingredients. Blend at a high speed until the chia seeds dissolve into tiny pieces. Evenly divide into four small meal prep bowls.

For the oatmeal and eating: When ready to eat, make the instant oatmeal according to package instructions. Add one small bowl of pudding to the top of the cooked oats and add pistachios, shredded coconut and fresh strawberries on top.

Nutrition Information

Amount Per Serving: Calories: 400, Total Fat: 10g, Saturated Fat: 5g, Cholesterol: 10mg, Sodium: 80mg, Carbohydrates: 30g, Dietary Fiber: 13g, Total Sugars: 8g, Protein: 24g


Bacon and Egg Casserole

Makes 6 Servings

Ingredients

1 (32 oz) container Egg Beaters

6 strips precooked turkey bacon, diced

1 green bell pepper, diced

1 red bell pepper, diced

Olive oil for greasing pan

Salt and pepper to taste

6 cups strawberries

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. In a large bowl, combine all ingredients but strawberries. Pour into a greased 2-quart baking dish. Bake in the oven for 20 minutes until the center is no longer jiggly. 

Cool then slice and portion into containers based on serving needs. Add sliced strawberries in a small cup to the containers as well.

 

Nutrition Information

Amount Per Serving: Calories: 266, Total Fat: 1.5g, Saturated Fat: 0g, Cholesterol: 25mg, Sodium: 683mg, Carbohydrates: 19g, Dietary Fiber: 3g, Total Sugars: 8g, Protein: 34g


Pad Thai

Makes 4 servings

Ingredients

1/2 tablespoon olive oil

1 cup frozen edamame

2 cups green beans, chopped into bite sized pieces

1 cup mushrooms, sliced

1 red bell pepper, sliced into strips

1 green bell pepper, sliced into strips

2 cloves garlic, minced

4 tablespoons Pad Thai sauce

1 package (8oz) Pad Thai rice noodles, cooked according to package directions

4 tablespoons peanuts, chopped

2 radishes, thinly sliced

Salt and pepper to taste

Instructions

In a large skillet, add olive oil. Add edamame, mushrooms, peppers and green beans and cook over medium high heat until vegetables just begin to soften. Add garlic and cook for one more minute. Add noodles and Pad Thai sauce and toss to combine. Evenly divide between meal prep containers. Sprinkle with peanuts and thinly sliced radish on top.

Nutrition Information

Amount Per Serving: Calories: 376 Total Fat: 8g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 162mg, Carbohydrates: 66g, Dietary Fiber: 8g, Total Sugars: 9g, Protein: 9g


Ranch Quinoa Lunch Bowls

Makes 6 servings

Ingredients

2 cups dry quinoa, rinsed and drained

4 cups water

6 cups spinach arugula blend

1 large cucumber, diced

2 red bell peppers, diced

1 pint cherry tomatoes, sliced in half

2-3 radishes, thinly sliced

1 bunch green onions, finely chopped

2 cans chickpeas, drained and rinsed

6 tablespoons ranch dressing

Salt and pepper to taste

Instructions

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

In a large bowl, toss together all remaining ingredients except ranch dressing. Evenly divide between meal prep containers. Evenly divide cooled quinoa between containers. Evenly divide ranch dressing between small dressing containers and store on the side.

Nutrition Information

Amount Per Serving: Calories: 291, Total Fat: 6g, Saturated Fat: 0g, Cholesterol: 3mg, Sodium: 400mg, Carbohydrates: 40g, Dietary Fiber: 9g, Total Sugars: 7g, Protein: 12g


Corn and Bean Fajita Chowder

Makes 6 servings

Ingredients

1 tablespoon olive oil

1 medium green, red and yellow bell peppers, diced

1 medium yellow onion, diced

3 cloves garlic, minced

6 cups water

2 cups frozen or fresh corn

1 cup uncooked brown rice

1 can (10 oz) green enchilada sauce

1 can (4 oz) chopped green chiles

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

Salt and pepper to taste

Toppings:

Shredded cheddar cheese

Tortilla chips

Instructions

In a large pot, add olive oil, peppers and onion. Cook over medium high heat until peppers begin to soften. Add garlic and all remaining ingredients except toppings. Simmer on medium low heat until rice is cooked. Evenly divide between meal prep containers and store toppings on the side.

Nutrition Information

Amount Per Serving (without toppings): Calories: 230, Total Fat: 5g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 477mg, Carbohydrates: 43g, Dietary Fiber: 3g, Total Sugars: 8g, Protein: 6g


Millet Pilaf with Chicken and Fresh Herbs

Makes 4 servings

Ingredients

4 large boneless, skinless chicken breasts

1 teaspoon ground savory

2 tablespoons olive oil

2 1/4 cups vegetable broth or chicken stock

3/4 cup millet

1 leek, white part finely chopped and green tops discarded

3 carrots, peeled and diced

2 stalks celery, diced

2 cloves garlic, minced

3 cups green cabbage (one small head), finely chopped

1 tablespoon fresh thyme, finely chopped

2 tablespoons fresh dill, finely chopped

Instructions

Heat oven to 400 degrees. Place chicken on a large rimmed baking sheet and sprinkle with savory and one tablespoon olive oil. Bake in the oven for 15-20 minutes or until the internal temperature of the chicken reaches 165 degrees. Remove and carefully slice into bite sized pieces.

In a medium pot, add the vegetable or chicken broth and bring to a boil. Add the millet and bring the pot back to a boil. Reduce the heat to medium low and cover the pot with a lid. Cook for 20 minutes or until the millet is tender and all the liquid has been absorbed.

In a large skillet, add remaining tablespoon of olive oil. Add the leek, carrot and celery and cook over medium heat for 7 to 8 minutes. Add a tablespoon or two of water as needed if the veggies start to stick. Add the garlic, thyme, dill and cabbage and cook for an additional 5-10 minutes. Add cooked millet and stir.

Evenly divide pilaf between meal prep containers or plates and top with cooked chicken.

Nutrition Information

Amount Per Serving: Calories: 274, Total Fat: 8g, Saturated Fat: 2g, Cholesterol: 88mg, Sodium: 500mg, Carbohydrates: 14g, Dietary Fiber: 2g, Total Sugars: 4g, Protein: 34g


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