Last Week's Power Hour Menu - May 13th

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Ham and Spinach Egg Muffins

6 Servings (Makes 12 muffins, one serving is two muffins)


-       8 eggs

-       1/3 cup frozen spinach, thawed

-       1/2 cup diced ham

-       Pinch of garlic powder (optional)

-       Salt and pepper to taste


Heat oven to 400 degrees. Grease a 12-count muffin tin with coconut oil or use silicon liners.

Mix all ingredients in a large bowl. Evenly divide egg mixture between a 12-count muffin tin.

Bake for 20 minutes or until center is set. Remove and allow to cool then divide between meal

prep containers.

Nutrition Information

Amount Per Serving: Calories: 113 Total Fat: 7g, Saturated Fat: 2g, Cholesterol: 254mg, Sodium: 236mg, Carbohydrates: 1g, Dietary Fiber: 0g, Total Sugars: 0g, Protein: 11g

Spicy Corn Chowder

Makes 6 servings


 -       1 tablespoon olive oil

-       1 yellow onion, diced

-       1 green bell pepper, diced

-       1 jalapeño, diced

-       2 cloves garlic, minced

-       1 teaspoon ground cumin

-       1/2 teaspoon smoked paprika

-       3 cups chicken broth

-       2 cups frozen corn kernels

-       1 cup frozen okra pieces 

-       1 can (15oz) black beans, drained and rinsed

-       1 pound ham cubes

-       1/2 cup salsa


-       Shredded cheddar cheese

-       Hot sauce


Add olive oil to a large pot and add onion, green bell pepper, jalapeño, and garlic. Sauté vegetables in a large pot for 1-2 min with oil. Add all remaining soup ingredients. Simmer for 30 minutes. Cool then portion into containers based on serving needs. Add cheese and hot sauce after re-heating meal.

Nutrition Information

Amount Per Serving (Without cheese): Calories: 346 Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 21mg, Sodium: 606mg, Carbohydrates: 51g, Dietary Fiber: 13g, Total Sugars: 7g, Protein: 23g

Chili Lime Quinoa Bowl with Mango

Makes 6 servings

Quinoa Ingredients

 -       2 cups uncooked quinoa

 -       4 cups water

 -       Salt and pepper to taste

Tofu Ingredients

 -       1 package extra firm tofu, diced

 -       1 tablespoon olive oil

 -       2 teaspoons chili powder

 -       1 tablespoon lime juice

 -       Salt and pepper to taste

Salad Ingredients

 -       1 English cucumber, diced

 -       1/4 cup fresh cilantro, finely chopped

 -       2 cups mango, diced (plus extra for top, about 2-3 large mangos)

 -       2 tablespoons lime juice

 -       Salt and pepper to taste


For the quinoa: In a medium saucepan combine quinoa and water. Bring to a boil, stir, reduce heat to a simmer, cover and cook for 15 minutes or until water is absorbed. Remove from heat and set aside.

For the tofu: Add olive oil to a medium saucepan over medium-high heat. Add diced tofu, salt, and chili powder and cook for 4 minutes. Stir tofu a few times while cooking. Turn off heat and add lime juice. Toss to coat, set tofu aside.  

For the salad: In a large bowl combine quinoa, tofu, mango, cucumber, and cilantro. Top with olive oil and lime juice and stir to combine. Portion into meal prep containers or as needed. Top with extra mango sprinkled with chili powder and additional lime. 

Nutrition Information

Amount Per Serving: Calories: 345 Total Fat: 9g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 18mg, Carbohydrates: 51g, Dietary Fiber: 6g, Total Sugars: 9g, Protein: 16g

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