Last Week's Power Hour Menu - September 9

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To-Go Filling Oatmeal Bowls

Makes 6 servings


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



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

Hot Wing Salad

Makes 6 servings


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 



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 reaches 165 degrees. Shred with two forks and set aside.

Evenly divide lettuce, cucumber, celery and tomatoes between meal prep containers. Top with cooked and 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


Makes 6 servings


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


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

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