Last Week's Menu - September 2

 
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Strawberry Vanilla Overnight Oats

Makes 6 servings

Ingredients

1 1/2 cups rolled oats

3 cups unsweetened coconut milk

1 1/2 teaspoons cinnamon

1 teaspoon vanilla extract

2 tablespoons maple syrup

3 tablespoons chia seeds

3 scoops vanilla protein powder (optional)

1/2 cup walnuts, finely chopped

3 cups strawberries, sliced

Instructions

In a large bowl, stir together oats, coconut milk, cinnamon, vanilla extract, maple syrup, chia seeds and protein powder. Evenly divide between meal prep containers, sprinkle with nuts and sliced strawberries. Refrigerate overnight before eating.

Nutrition Information

Amount Per Serving: Calories: 250, Total Fat: 10g, Saturated Fat: 3g, Cholesterol: 5mg, Sodium: 23mg, Carbohydrates: 30g, Dietary Fiber: 7g, Total Sugars: 9g, Protein: 9g


Egg and Cheese Breakfast Sandwiches

Makes 4 servings

Ingredients

1 teaspoon olive oil

1 red bell pepper, core removed and sliced into rings

1 green bell pepper, core removed and sliced into rings

8 eggs

4 slices cheddar cheese

4 English muffins

Salt and pepper to taste

 

Instructions

In a large skillet, add olive oil and pepper rings. Cook over medium heat and stir for 2-3 minutes until pepper rings just begin to soften. Remove from the pan and evenly divide between meal prep containers.

Add eggs to the same, slightly cooled skillet and cook and stir over medium low heat until eggs are scrambled. Evenly divide scrambled eggs between the meal prep containers with the pepper rings. Store cheese slices and muffins on the side.

To eat, split and toast English muffins. Heat eggs and peppers in the microwave until hot. Place eggs and pepper rings on the English muffins and add a slice of cheddar cheese.

 

Nutrition Information

Amount Per Serving: Calories: 408, Total Fat: 20g, Saturated Fat: 7g, Cholesterol: 300mg, Sodium: 430mg, Carbohydrates: 31g, Dietary Fiber: 3g, Total Sugars: 4g, Protein: 24g.


Plate Tacos

Makes 4 Servings

Ingredients

1 pound ground bison or ground turkey

1 tablespoon olive oil

1 tablespoon Mrs. Dash’s Fiesta Lime Seasoning

4 cups shredded romaine

1 cup salsa

1 cup prepared guacamole

1 can (14.5 oz) sliced black olives

8 cups tortilla chips

2 cups shredded cheddar cheese (optional)

 

Instructions

Place ground bison or ground turkey and Mrs. Dash’s Fiesta Lime Seasoning in a medium skillet with olive oil. Cook and stir until browned and no longer pink. Drain excess fat. Portion cooked bison or turkey into containers based on serving needs.

Store black olives, shredded romaine, salsa, guacamole and tortilla chips on the side. To serve reheat ground turkey or bison then add your toppings, including chips.

Nutrition Information

Amount Per Serving: Calories: 388, Total Fat: 23.3g, Saturated Fat: 9.2g, Cholesterol: 109mg, Sodium: 672mg, Carbohydrates: 8.5g, Dietary Fiber: 1.6g, Total Sugars: 2.5g, Protein: 35.3g


Grape Chicken Salad with Greens

Makes 6 Servings (1 cup chicken salad per person)

Chicken Salad Ingredients

2 pounds boneless, skinless chicken breasts (about 3 breasts)

1 tablespoon olive oil

1 1/2 cups halved red grapes

1/2 cup chopped walnuts

1/2 cup chopped celery

1/3 cup diced green onions

1/2 cup plain Greek yogurt

1/2 cup mayo

2 tablespoons Dijon mustard

1/2 teaspoon garlic powder

1 teaspoon dried dill

Salt and pepper to taste 

Greens

6 cups baby spring mix

6 tablespoons balsamic vinegar salad dressing

6 tablespoons chopped radish

 

Instructions

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

Combine all chicken salad ingredients in a large bowl including cooked, cooled and chopped chicken. Portion into containers based on serving needs. Add greens, radish and dressing cup to each container Make sure to keep chicken salad on one end of the container away from the greens so they don’t get soggy. Store dressing on the side.

 

Nutrition Information

Amount Per Serving (one cup): Calories: 518, Total Fat: 26g, Saturated Fat: 4g, Cholesterol: 140mg, Sodium: 350mg, Carbohydrates: 20g, Dietary Fiber: 2g, Total Sugars: 11g, Protein: 50g


Cauliflower Power Bowls with Quinoa

Makes 4 servings

Ingredients

1 cup quinoa, rinsed and drained

2 cups water

1 tablespoon olive oil

1 leek (white parts only), finely chopped

1 head cauliflower, broken into florets

1 cup corn, frozen

1 cup frozen okra pieces   

3 tomatoes, diced

2 tablespoons lemon juice

1 teaspoon onion powder

3 cloves garlic, minced

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

1 tablespoon Cajun seasoning

Hot sauce for serving

Salt and pepper to taste

 

Instructions

In a small pot, add quinoa and water. Bring to a boil, then reduce to a simmer and partially cover with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove cooked quinoa from heat and cover. Allow to cool, then evenly divide between meal prep containers.

In your biggest skillet (may even need to use two), add olive oil, leeks, cauliflower, corn and okra. Cook over medium heat and stir occasionally. Once the leeks are translucent, add tomatoes, lemon juice, onion powder, garlic, kidney beans and Cajun seasoning. Cook for an addition 2-3 minutes. Evenly divide between meal prep containers with quinoa. Top with hot sauce.

 

Nutrition Information

Amount Per Serving: Calories: 400 Total Fat: 8g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 520mg, Carbohydrates: 73g, Dietary Fiber: 15g, Total Sugars: 8g, Protein: 20g


Savory Chicken Lentil Soup

Makes 6 servings

Ingredients

1 pound dried lentils, rinsed and drained

6 boneless skinless chicken breasts, cut into large chunks

4 cups low sodium chicken broth

3 cups water

1 onion, diced

3 stalks celery, diced

3 large carrots, peeled and sliced into bite sized pieces

3 cloves garlic, minced

1 can (14.5oz) diced tomatoes

1 teaspoon ground cumin

1 tablespoon dried oregano

Toppings:

Shredded cheddar cheese

Hot sauce

Sour cream

 

Instructions

Slow cooker instructions: Add all ingredients to a large slow cooker. Cover and cook on low for 6 hours or on high for four. Watch the liquid levels and if the soup starts to get dry, add one cup of water. Once lentils are tender and chicken is no longer pink and falls apart easily, stir and evenly divide between meal prep containers. Store toppings on the side.

Instant Pot instructions: Place all the ingredients in the InstantPot, stir and cover with the lid. Remember to never fill your Instant Pot over the max fill line!! Make sure the vent is closed. Use the "Soup" button and set for 30 minutes. When the pressure cooking is done, allow the pressure valve to naturally release and drop down (about 20 min). Carefully remove the lid, then stir and evenly divide between meal prep containers. Store toppings on the side.

Nutrition Information

Amount Per Serving (without toppings): Calories: 263, Total Fat: 3g, Saturated Fat: 0.5g, Cholesterol: 40mg, Sodium: 450mg, Carbohydrates: 40g, Dietary Fiber: 7g, Total Sugars: 1g, Protein: 23g


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