Last Week's Menu - August 12


Blueberry Peach Smoothies

Makes 1 serving


 1/3 cup frozen blueberries

1/2 frozen banana

4 frozen peach slices

1 tablespoon hemp seeds

1 scoop vanilla protein powder

1 handful baby spinach

1 cup unsweetened coconut milk


Add all ingredients except coconut milk to a small Ziplock bag or a one pint mason jar. Freeze until ready to make. To make the smoothie, dump frozen contents into a blender. Add coconut milk to the blender and blend until smooth. Add more coconut milk as needed to thin.

Nutrition Information

Amount Per Serving: Calories: 264, Total Fat: 10g, Saturated Fat: 4g, Cholesterol: 10mg, Sodium: 80mg, Carbohydrates: 30g, Dietary Fiber: 6g, Total Sugars: 18g, Protein: 13g

Mushroom Swiss Egg Casserole

Makes 4 servings


2 cups baby bella mushrooms, sliced

1 cup swiss cheese, shredded

3 eggs

1 (16oz) container egg whites

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

Salt and pepper to taste



Heat the oven to 400 degrees. In a large bowl, whisk all ingredients together. Pour into a lightly greased 8 x 8 baking dish. Bake for 25-30 minutes or until the top is lightly browned and the center is no longer jiggly. Remove and allow to cool before slicing into four pieces.

Nutrition Information

Amount Per Serving: Calories: 273, Total Fat: 14g, Saturated Fat: 7g, Cholesterol: 170mg, Sodium: 300mg, Carbohydrates: 7g, Dietary Fiber: 1g, Total Sugars: 1g, Protein: 34g

Strawberry Pistachio Salad

Makes 4 servings


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

1 cup quick barley, cooked according to package directions and cooled

1 pint strawberries, sliced and tops discarded 

1 English cucumber, diced

1 red onion, thinly sliced

12 cups baby spring mix

6 tablespoons roasted pistachios

6 tablespoons balsamic vinaigrette



In a large bowl, combine the beans, cooked and cooled barley, strawberries, onion and cucumber. Gently stir to combine. Evenly divide spring mix between meal prep containers and keep greens on one side. Add the strawberry bean mixture to the other side of the container. Keeping them separate will ensure the strawberry juice doesn’t wilt the greens! Sprinkle each container with roasted pistachios and store dressing on the side.

Nutrition Information

Amount Per Serving: Calories: 299 Total Fat: 3g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 300mg, Carbohydrates: 50g, Dietary Fiber: 17g, Total Sugars: 9g, Protein: 15g

Chana Masala with Rice

Makes 4 servings


1 cup basmati or long grain white rice, rinsed and drained 

2 cups water

4 cloves of garlic

1 yellow onion, roughly chopped

1/2-inch piece of ginger root, peeled

2 (14.5 oz each) can diced tomatoes

2 tablespoons tahini

1 tablespoon garam masala

1 tablespoon turmeric powder

1 teaspoon ground cumin

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

2 tablespoons lemon juice

1/3 cup fresh cilantro, chopped

Salt and pepper to taste



In a medium pot, add rice and water. Bring to a boil, then reduce heat to a simmer. Partially cover the pot with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove and allow to cool, then divide between meal prep containers.

In a small food processor, add garlic, onion and ginger. Pulse until a paste forms. Add onion paste to a large skillet and cook over medium low heat until fragrant. Add all remaining ingredients except cilantro. Simmer on low for 15-20 minutes. Evenly divide between meal prep containers with rice and sprinkle each container with fresh cilantro.

Nutrition Information

Amount Per Serving: Calories: 369, Total Fat: 8g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 400mg, Carbohydrates: 63g, Dietary Fiber: 8g, Total Sugars: 4g, Protein: 12g

Roasted Tomato Pasta

Makes 6 servings


4 Italian turkey sausages

2 pounds medium plum tomatoes

2 (14.5 oz) cans of chickpeas, drained and rinsed

2 cloves garlic, minced

2 tablespoons olive oil

4 cups arugula

1 tablespoon Mrs. Dash’s Italian seasoning

1/2 teaspoon red pepper flakes

1 tablespoon lemon juice

6 cups whole wheat rigatoni pasta, cooked according to package directions

6 tablespoons Parmesan cheese

Salt and pepper to taste



Heat oven to 400 degrees. Cut the tomatoes in half lengthwise and evenly layer face down on a foil lined baking sheet. Mix together the garlic, Italian seasoning, red pepper flakes and 1 tablespoon olive oil. Pour oil mixture evenly over tomatoes. Roast until soft and lightly browned, about 30 minutes. Gently crush the roasted tomatoes in a large bowl with a fork.

Layer sausage on another baking sheet. Roast in the oven for 15-20 minutes or until the internal temperature reaches 165 degrees. Remove and allow to cool before slicing.

Cook pasta according to package directions, drain and set aside.

In a large skillet, add remaining tablespoon of olive oil. Add chickpeas and arugula to the pan. Cook over medium heat until chickpeas are heated through and arugula is wilted. Add arugula mixture to the crushed tomato bowl with cooked pasta and lemon juice. Gently toss to combine.

Evenly divide roasted tomato pasta and sliced sausage between meal prep containers. Top with Parmesan cheese.

Nutrition Information

Amount Per Serving: Calories: 475, Total Fat: 13g, Saturated Fat: 3g, Cholesterol: 24mg, Sodium: 500mg, Carbohydrates: 70g, Dietary Fiber: 14g, Total Sugars: 9g, Protein: 22g

Ranch Chicken Stuffed Peppers

Makes 6 servings


6 large green bell peppers, tops removed and seeds removed

6 large boneless, skinless chicken breasts

1 cup water

2 tablespoons Flavor God Ranch Seasoning or Hidden Valley Ranch Seasoning

1/2 cup Frank’s Red Hot

4 stalks celery, diced

1/2 yellow onion, diced

1 can (14.5oz) diced tomatoes, drained 

1 package (8oz) low fat cream cheese

1 package (8oz) Uncle Ben’s Precooked Wild Rice



Heat oven to 400 degrees. Place chicken, water, ranch, hot sauce, celery, onion and diced tomatoes in a large crockpot. Cook on low for 4 hours or on high for two. You can also use an Instant Pot and set on poultry (should be about 20 min).

Place bell peppers in a 9X13 inch baking dish. Roast in the oven for 25 min or until crisp tender. Remove and allow to cool.

Once chicken has cooked, drain excess liquid and stir in low fat cream cheese and precooked wild rice until cream cheese has melted and chicken has either shredded or broken into smaller pieces. Evenly divide chicken mixture between roasted bell peppers. These peppers will be very full so pack them well! Evenly divide between meal prep containers.


Nutrition Information

Amount Per Serving: Calories: 326, Total Fat: 8g, Saturated Fat: 4g, Cholesterol: 87mg, Sodium: 950mg, Carbohydrates: 31g, Dietary Fiber: 5g, Total Sugars: 10g, Protein: 33g

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