Last Week's Power Hour Menu - July 29th

 
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Peanut Butter Chia Overnight Oats

Makes 6 servings

Ingredients

2 1/4 cup rolled oats

6 tablespoons chia seeds

1 1/2 teaspoons ground cinnamon

3 cups unsweetened coconut milk

1 1/2 cup water

1 teaspoon vanilla extract

3 scoops vanilla protein powder

6 tablespoons powdered peanut butter (I like PB2 Chocolate)

2 tablespoons agave or maple syrup

Toppings:

6 bananas

6 tablespoons shredded coconut

6 tablespoons roasted pecans

Instructions

In a large bowl, thoroughly mix together all ingredients except toppings. Portion oat mixture into meal prep containers. Sprinkle with coconut and pecans. Store banana on the side and slice fresh on top before eating.

Nutrition Information

Amount Per Serving: Calories: 289, Total Fat: 10g, Saturated Fat: 3g, Cholesterol: 10mg, Sodium: 70mg, Carbohydrates: 37g, Dietary Fiber: 9g, Total Sugars: 9g, Protein: 16g



Fast rice and beans wrap

Makes 6 servings

Ingredients

1 cup long grain white rice, rinsed and drained

2 cups water

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

6 cups arugula

6 Wholly Guacamole mini packs

6 tablespoons hot salsa

6 whole wheat tortilla wraps

Instructions

In a medium pot, add rice and water. Bring rice to a boil then reduce heat to a simmer. Partially cover with a lid and simmer for 10-15 minutes or until the water is absorbed into the rice. Remove cooked rice from the heat and allow to cool.

Evenly divide beans and rice between meal prep containers. Store guacamole, salsa, arugula and tortillas on the side. To eat, spread guacamole on the tortilla. Add rice and beans (can be hot or cold), salsa and arugula. Roll into a burrito.

Nutrition Information

Amount Per Serving: Calories: 349 Total Fat: 6g, Saturated Fat: 3g, Cholesterol: 0mg, Sodium: 570mg, Carbohydrates: 50g, Dietary Fiber: 30g, Total Sugars: 2g, Protein: 14g



Quinoa Chili

Makes 6 Servings

Ingredients

1 cup uncooked quinoa, rinsed and drained

2 cups water

1 tablespoon olive oil

1 pound ground turkey

1 yellow onion, diced

2 large green bell peppers, diced

2 garlic cloves, minced

3 tablespoons chili powder

1 tablespoon dried oregano

1 teaspoon ground cumin

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

1 can (28 oz) diced tomatoes

3 cups chicken broth

Salt and pepper to taste

Instructions

Add quinoa to a medium pot and water. Bring to a boil, then reduce to a simmer and partially cover with a lid. Cook for about 15 minutes or until water is absorbed. Remove from heat and allow to cool. Evenly divide between meal prep containers.

In a large pot, brown ground turkey with 1 tablespoon olive oil. Cook until no longer pink. Add all remaining ingredients except cooked quinoa. Simmer for 30 minutes. Portion into containers with the cooked quinoa based on serving needs.

Nutrition Information

Amount Per Serving: Calories: 402, Total Fat: 14.7g, Saturated Fat: 2.4g, Cholesterol: 77mg, Sodium: 764mg, Carbohydrates: 39.8g, Dietary Fiber: 8.6g, Total Sugars: 3.6g, Protein: 32.5g



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