Last Week's Menu - August 26

 
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Berry Protein Smoothie

Makes 1 Smoothie

Ingredients

1/3 cup frozen mixed berries

1 1/2 cups nut milk of choice

1 scoop vanilla protein powder

1/2 tablespoon smooth peanut or almond butter 

Pinch of cinnamon

Instructions

Add berries, nut milk, protein powder, nut butter and cinnamon to a blender. Blend until smooth. Add more liquid for thinner smoothie or more frozen berries for a thicker smoothie.

Nutrition Information

Amount Per Serving: Calories: 250, Total Fat: 10g, Saturated Fat: 6g, Cholesterol: 155mg, Sodium: 210mg, Carbohydrates: 14g, Dietary Fiber: 4.5g, Total Sugars: 6.2g, Protein: 24g


Zucchini Bread Oats

Makes 6 servings (one serving is 1 cup cooked oatmeal)

Ingredients

3 cups water

3 cups unsweetened coconut milk

1 teaspoon pumpkin pie spice

1 1/2 cups quick cooking steel cut oats

1 large zucchini, shredded

1 can (14.5oz) pumpkin puree (not pie filling)

Toppings

6 tablespoons roasted pecans

6 tablespoons hemp seeds (optional)

6 tablespoons cashew butter

6 bananas

Instructions

In a medium sized pot, add water, coconut milk and pumpkin pie spice. Bring to a boil and add oats and zucchini. Whisk or stir well to combine. Reduce heat to a simmer and stir occasionally for five minutes until oats are tender and have thickened. Stir in pumpkin. Oats will still look runny and that’s ok! Oatmeal will thicken as it sits. Portion into meal prep containers. Evenly divide toppings between oatmeal except for banana. Slice bananas fresh on top of the oatmeal after reheating and before eating. Can also store all toppings on the side if you want your pecans to be crunchier.

 

Nutrition Information

Amount Per Serving: Calories: 370, Total Fat: 24g, Saturated Fat: 5g, Cholesterol: 0mg, Sodium: 180mg, Carbohydrates: 42g, Dietary Fiber: 8g, Total Sugars: 5g, Protein: 12g


Turkey Pinwheels

Makes 4 Servings

Ingredients 

1/2 pound sliced deli turkey

4 Laughing Cow Cheese Garlic & Herb wedges

2 cups baby spinach

4 Mission Garden Spinach Wraps

4 cups baby carrots

4 cups grapes

4 tablespoons hummus  

Instructions

Portion grapes and baby carrots into small snack bags or meal prep containers. Portion hummus into small dressing cups. Portion lunch meat, spinach and cheese wedges between meal prep containers. Store wraps on the side.

Assemble wraps the morning you eat them by spreading cheese wedge on the wrap and rolling with turkey and spinach. Slice into pinwheels or just eat as a wrap. Eat baby carrots with hummus and grapes on their own.

 

Nutrition Information

Amount Per Serving: Calories: 388, Total Fat: 9g, Saturated Fat: 3g, Cholesterol: 23mg, Sodium: 974mg, Carbohydrates: 54g, Dietary Fiber: 3g, Total Sugars: 17g, Protein: 21g


Greek Kale Salads

Makes 6 servings

Ingredients

1 box (8oz) Banza Chickpea Shells, cooked according to package directions and drained

1 bunch kale, stems removed and discarded and leaves finely chopped

6 cups mixed greens

1 large cucumber, diced

1/2 red onion, thinly sliced

1 pint cherry tomatoes

6 tablespoons crumbled feta cheese

1 cup green pitted olives

6 tablespoons balsamic dressing

Instructions

Cook pasta according to package directions, drain and allow to cool. In a large bowl, toss to combine all remaining ingredients except balsamic dressing. Evenly divide salad between meal prep containers and store dressing on the side.

Nutrition Information

Amount Per Serving: Calories: 199 Total Fat: 7g, Saturated Fat: 2g, Cholesterol: 3mg, Sodium: 400mg, Carbohydrates: 33g, Dietary Fiber: 9g, Total Sugars: 8g, Protein: 15g


Turkey Sausage Sheet Pan Bake

Makes 4 servings

Ingredients

1 package (1.25 pounds) Honeysuckle Sweet Italian Sausage

1 green bell pepper, diced 

1 yellow onion, diced 

1 cup cherry tomatoes

4 cups peeled, seeded and cubed butternut squash

1 large zucchini, diced

1 tablespoon Mrs. Dash’s Garlic and Herb Seasoning

1 tablespoon olive oil

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Evenly layer chopped vegetables on a large rimmed baking sheet. Lay sausages on top of vegetables. Drizzle with olive oil and sprinkle with Mrs. Dash’s Garlic and Herb Seasoning.

Roast in the oven for 30 minutes or until the internal temperature of the sausage reaches 165 degrees and butternut squash is tender. 

Nutrition Information

Amount Per Serving: Calories: 260, Total Fat: 13g, Saturated Fat: 3g, Cholesterol: 63mg, Sodium: 730mg, Carbohydrates: 14g, Dietary Fiber: 2g, Total Sugars: 8g, Protein: 20g


Cheeseburger Casserole

Makes 6 Servings

Ingredients

2 cups (6 oz) elbow macaroni, cooked according to package directions

1 teaspoon olive oil

1 red bell pepper, diced

1 yellow onion, diced

1 garlic clove, minced

1 pound lean ground beef

1 pound ground turkey

2 tablespoons tomato paste

1 can (28 oz) diced tomatoes

2 tablespoons Dijon Mustard

1 teaspoon dried oregano

2 cups reduced-fat shredded cheddar cheese

Salt and pepper to taste

Toppings

1/4 cup chopped dill pickles

2 tablespoons green onion, roughly chopped

1 large tomato, diced

Instructions

Heat oven to 400 degrees. Grease a 9 x 13-inch baking dish with a little olive oil. Cook elbow macaroni according to package directions, drain and set aside. Meanwhile, in a large skillet, heat the olive oil over medium-low heat. Add the onions and red bell pepper and cook until soft, about 5 minutes. Stir in the garlic and cook for 30 seconds.

Stir in the ground beef and ground turkey and cook until browned. Drain any excess fat. Stir in the tomato paste, then add the canned diced tomatoes, mustard and oregano. Cook and stir for 2 minutes until the mixture is hot and bubbly. Add mixture to the baking dish and add pasta. Stir in the baking dish to combine. Top with the cheddar cheese and bake until the cheese is melted, about 15 minutes. Sprinkle the pickles, green onion and tomato over the top. Evenly divide between meal prep containers and allow to cool.

 

Nutrition Information

Amount Per Serving: Calories: 376, Total Fat: 19g, Saturated Fat: 7g, Cholesterol: 77mg, Sodium: 400mg, Carbohydrates: 25g, Dietary Fiber: 3g, Total Sugars: 5g, Protein: 29g


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