Last Week's Menu - September 9

 
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To-Go Filling Oatmeal Bowls

Makes 6 servings

Ingredients

6 plain instant oatmeal packets

6 scoops vanilla or chocolate protein powder

6 tablespoons chopped walnuts

6 tablespoons dried cranberries

6 tablespoons ground flaxseed

6 tablespoons shredded coconut

6 bananas

 

Instructions

In six microwave safe meal prep bowls, evenly divide all ingredients except bananas. Replace lid and shake to combine. Store banana, unpeeled on top. When ready to eat, fill bowl with cold water to just cover oats. Microwave for 1-2 minutes. Stir. Peel banana and slice on top.

Nutrition Information

Amount Per Serving: Calories: 339, Total Fat: 15g, Saturated Fat: 7g, Cholesterol: 0mg, Sodium: 300mg, Carbohydrates: 30g, Dietary Fiber: 9g, Total Sugars: 4g, Protein: 25g


Peanut Butter Breakfast Bars

Makes 4 servings (about 16 bars, 1 serving is 2 bars)

Ingredients

1/2 tablespoon olive oil (for greasing pan)

1­ 1/2 cups rolled oats

1/4 cup brown sugar

1 teaspoon cinnamon

1/2 cup chopped walnuts

1 scoop vanilla protein powder

3/4 cup unsweetened coconut milk

1/4 cup coconut oil, melted (measure after you melt!)

1 egg

1/2 cup peanut butter

1 tsp baking powder

3/4 teaspoon salt

1 teaspoon vanilla

 

Instructions

Preheat oven to 400 degrees. Lightly grease an 8x8 pan with olive oil. Mix all ingredients together in a large bowl and thoroughly combine. Spread evenly in prepared pan and bake for 20-­25 minutes, or until edges are golden brown and center is firm.

Cool completely and cut into bars. Store bars in the fridge. I like to eat mine warm so if you’d like, microwave your bars for 10 seconds at a time until warm.  

 

Nutrition Information

Amount Per Serving: Calories: 400, Total Fat: 20g, Saturated Fat: 10g, Cholesterol: 20mg, Sodium: 146mg, Carbohydrates: 29g, Dietary Fiber: 5g, Total Sugars: 10g, Protein: 14g.


Hot Wing Salad

Makes 6 servings

Ingredients

3 pounds chicken tenders

1 cup Frank’s Red Hot Buffalo Wing Sauce

2 cups cherry tomatoes

1 cucumber, diced

2 stalks celery, thinly sliced

12 cups greens (I like to use a spinach/arugula blend)

6 tablespoons low-fat ranch dressing (I like Bolthouse Farms)

Salt and pepper to taste 

 

Instructions

To a slow cooker, add chicken tenders and hot sauce. Set to high and cook for 2-3 hours or until the internal temperature of the chicken tenders reach 165 degrees. Shred with two forks and set aside.

Evenly divide lettuce, cucumber, celery and tomatoes between meal prep containers. Top with cooked and slightly cooled hot wing chicken and store dressing on the side.

 

Nutrition Information

Amount Per Serving: Calories: 321, Total Fat: 11.6g, Saturated Fat: 3.2g, Cholesterol: 135mg, Sodium: 263mg, Carbohydrates: 6.5g, Dietary Fiber: 2.4g, Total Sugars: 2.8g, Protein: 46.4g


Chickpea “Tuna” Salad Sandwiches

Makes 4 servings

Salad Ingredients

2 (14.5oz) can chickpeas, rinsed and drained

3 tablespoons tahini

1 teaspoon Dijon mustard

1 tablespoon maple syrup

1/2 teaspoon onion powder

1/2 teaspoon dried dill

1/2 cup diced celery

1 tablespoon capers, drained and chopped

2 tablespoon roasted unsalted sunflower seeds

Salt and pepper to taste

 

Toppings

8 slices whole-wheat bread

Dijon or spicy brown mustard

Romaine lettuce

Tomato, sliced

Red onion, sliced

 

Instructions

In a large bowl, mash chickpeas with a large fork or potato masher. Add all remaining salad ingredients and stir until well combined. Evenly portion between meal prep containers. Store bread and toppings on the side.

To serve, toast bread if desired and top with chickpea salad and your preferred toppings.

 

Nutrition Information

Amount Per Serving: Calories: 377 Total Fat: 14g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 560mg, Carbohydrates: 53g, Dietary Fiber: 12g, Total Sugars: 18g, Protein: 16g


Sausage and Cabbage Stew

Makes 6 servings

Ingredients

1/2  tablespoon olive oil

1 yellow onion, diced

1 cup matchstick carrots 

6 cups chicken broth 

1 pound turkey kielbasa, sliced into bite sized chunks

1 1/2 cups russet potatoes, peeled and diced

1 can kidney beans, rinsed and drained (14.5 oz)

1 can diced tomatoes (14.5 oz)

1 cup green or red cabbage, roughly chopped

3-4 cloves garlic, minced 

1 teaspoon dried thyme

1 teaspoon caraway seeds

Salt and pepper to taste

 

Instructions

Add onion and carrots to a large pot with 1/2 tablespoon olive oil. Cook and stir over medium heat for 2 minutes or until the onions become translucent. Add all remaining ingredients and bring to a simmer for 20 minutes until potatoes are tender. Portion stew into meal prep containers based on serving needs and cool.

 

Nutrition Information

Amount Per Serving: Calories: 296 Total Fat: 6g, Saturated Fat: 1g, Cholesterol: 50mg, Sodium: 520mg, Carbohydrates: 29g, Dietary Fiber: 6g, Total Sugars: 6g, Protein: 25g


Cheesy Stuffed Peppers

Makes 4 servings (1 serving is 2 pepper halves)

 Ingredients

4 green bell peppers

1 pound ground turkey

1 tablespoon olive oil

1/2 red onion, diced

1 zucchini, diced

1 tablespoon Mrs. Dash’s Italian Seasoning

1 teaspoon ground cumin

1 can (14.5 oz) tomato sauce

1 medium tomato, diced

1/2 cup panko bread crumbs

1/2 cup shredded cheddar cheese

Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Lay pepper halves skin side down in a 9x13 inch baking dish.

Cook ground turkey in a large skillet with 1 tablespoon olive oil over medium-high heat. Once the ground turkey is mostly cooked, add onion, zucchini and spices. Cook and stir for 2 minutes, until turkey is no longer pink. Add tomato sauce and cook until bubbly.

Evenly divide turkey mixture between pepper halves. Sprinkle fresh tomatoes over the top and one tablespoon of panko bread crumbs. Bake uncovered for 20 minutes. Remove and top with cheese. Evenly divide between storage containers.

 

Nutrition Information

Amount Per Serving: Calories: 490, Total Fat: 23g, Saturated Fat: 9g, Cholesterol: 111mg, Sodium: 791mg, Carbohydrates: 37g, Dietary Fiber: 5g, Total Sugars: 13g, Protein: 36g


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