This Week's Menu - August 19

 
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Pina Colada Overnight Oats

Makes 6 Servings

Ingredients

3 cups rolled oats

3 cups unsweetened coconut milk

1 cup Triple Zero Vanilla Yogurt

2 tablespoons honey

1/4 cup shredded coconut  

Topping Ingredients

6 tablespoons slivered almonds

1 can (20 oz) pineapple chunks, drained

6 tablespoons shredded coconut

Instructions

Add all ingredients, except the topping ingredients, to a large bowl. Stir well to combine. Portion oat mixture into meal prep containers. Top with pineapple chunks, almonds and a sprinkle of shredded coconut. Refrigerate overnight before eating.

Nutrition Information

Amount Per Serving: Calories: 317, Total Fat: 11g, Saturated Fat: 4g, Cholesterol: 9mg, Sodium: 40g, Carbohydrates: 43.4g, Dietary Fiber: 7g, Total Sugars: 9.7g, Protein: 12.3g


Green Onion and Cheese Egg Pie

Makes 4 servings

Ingredients

3 large eggs

1 (16 oz) container egg whites

1/2 cup green onions, sliced

1 cup shredded cheddar cheese

Olive oil for greasing pie pan

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. In a large bowl, combine all ingredients, stir well to combine. Pour into a greased pie pan. Bake for 20 minutes or until the center is no longer jiggly. Cool and slice into four pieces. Divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 235, Total Fat: 13g, Saturated Fat: 7g, Cholesterol: 160mg, Sodium: 352mg, Carbohydrates: 2g, Dietary Fiber: 0.3g, Total Sugars: 1g, Protein: 25g


Enchilada Casserole

Makes 4 Servings

Ingredients

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

1 medium onion

1 red bell pepper

2 cloves garlic, minced

1 can (2 oz) sliced black olives

2 cups baby spinach

1 teaspoon ground cumin

1 can (10 oz) enchilada sauce

1 pack of soft corn tortillas (12)

1 cup shredded cheddar cheese

2 cups salsa

4 cups tortilla chips

Instructions

Heat oven to 400 degrees. Combine beans, onion, pepper, garlic, olives, spinach and cumin in a large skillet. Cook over medium heat for two minutes or until the onions begin to soften. Add enchilada sauce and stir.

Add a layer of the bean mixture to the bottom of the baking dish. Layer 3-4 tortillas over bean mixture, top with more bean mixture and cheese. Repeat until all ingredients are used. Bake uncovered for 20 minutes. Remove and allow to cool. Slice then portion into containers based on serving needs, top with salsa. Store chips in a small bag on the side.

Nutrition Information (without chips)

Amount Per Serving: Calories: 565, Total Fat: 13g, Saturated Fat: 6g, Cholesterol: 30mg, Sodium: 300mg, Carbohydrates: 80g, Dietary Fiber: 18g, Total Sugars: 5g, Protein: 31g


Slow Cooker Jambalaya

Makes 6 servings

Jambalaya Ingredients

1 package (14 oz) andouille turkey sausage, sliced 

3 boneless, skinless chicken breasts, cut into bite-size pieces

1 (14.5 oz) can diced tomatoes and green chilis

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

2 teaspoons Old Bay Seasoning

1 green bell pepper, diced

1 red bell pepper, diced

2 cloves garlic, minced

3 stalks celery, roughly chopped

Rice Ingredients

2 cups brown rice, rinsed and drained

4 cups water

Toppings

6 tablespoons green onion, chopped

Hot sauce 

Salt and pepper to taste

Instructions

Place all ingredients for the jambalaya (except for toppings and rice) in a slow cooker. Set on low and cover and cook for 4 hours or on high for 2 hours.

Place rice in a medium pot and add water. Bring to a boil and then reduce heat, partially cover while simmering. Simmer for 15 minutes or until water is absorbed. Remove and allow to cool.

Evenly divide jambalaya between meal prep containers with cooked rice. Top with hot sauce and green onion

Nutrition Information

Amount Per Serving: Calories: 298 Total Fat: 10.2g, Saturated Fat: 2.7g, Cholesterol: 77mg, Sodium: 950mg, Carbohydrates: 24g, Dietary Fiber: 6g, Total Sugars: 5.1g, Protein: 29g


White Bean and Veggie Chicken Salad

Makes 6 servings

Ingredients

6 boneless, skinless chicken breasts

1/2 tablespoon olive oil

1 tablespoon Mrs. Dash’s Italian Seasoning

12 cups mixed salad greens

2 cups cucumber, diced

2 cans white beans (cannellini or great northern, 14.5oz each), rinsed and drained

1 cup cherry tomatoes

1 bunch green onion, finely chopped

2 large carrots, peeled and diced

1 1/2 cup garlic croutons

6 tablespoons ranch or balsamic vinegar

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Place chicken on a large rimmed baking sheet and drizzle with olive oil and seasoning. Bake in the oven for 15-20 minutes or until internal chicken temperature reaches 165 degrees. Remove and allow to cool, then slice into bite sized pieces.

In a large bowl, toss together all ingredients except dressing and croutons. Evenly divide salad between meal prep containers and store dressing and croutons the side.

Nutrition Information

Amount Per Serving (using balsamic vinegar): Calories: 355 Total Fat: 5g, Saturated Fat: 0g, Cholesterol: 20mg, Sodium: 700mg, Carbohydrates: 53g, Dietary Fiber: 16g, Total Sugars: 11g, Protein: 23g


Thai Meatballs with Rice and Veggies

Makes 4 servings

Meatball Ingredients

1 pound ground turkey OR ground bison

4 Italian turkey sausages, casings removed

2 cloves garlic, minced

2 tablespoons finely chopped green onion

1 teaspoon ground ginger

1 tablespoon Sriracha

2 tablespoons finely chopped fresh basil

1 large egg

1 jar Tikka Masala sauce

Salt and pepper to taste

Rice and Vegetable Ingredients

1 cup long grain white rice

2 cups water

1 head cauliflower, broken into florets

1 bunch asparagus, bottoms discarded

1 tablespoon olive oil

Salt and pepper to taste

Instructions

Heat oven to 400 degrees.

For the meatballs: In a large bowl, mix together all meatball ingredients EXCEPT Tikka Masala sauce. Using a heaping tablespoon or large cookie dough baller, scoop mixture into meatballs and place on a parchment lined large rimmed baking sheet. Bake in the oven for 15-20 minutes or until meatball internal temperature reaches 175-180 degrees. Remove and allow to cool, then divide between meal prep containers with the Tikka Masala sauce.

For the rice and vegetables: In a medium pot, add rice and water and stir. Bring rice to a boil and then reduce heat, partially cover while simmering. Simmer for 15 minutes or until water is absorbed. Remove and let cool. Evenly divide between meal prep containers with the meatballs.

Evenly layer cauliflower and asparagus on a large rimmed baking sheet. Drizzle with olive oil. Roast in the oven for 25 minutes or until cauliflower is tender. Evenly divide between meal prep containers with the meatballs.

Nutrition Information

Amount Per Serving: Calories: 535 Total Fat: 20g, Saturated Fat: 6g, Cholesterol: 154mg, Sodium: 600mg, Carbohydrates: 48g, Dietary Fiber: 7g, Total Sugars: 5g, Protein: 42g


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Last Week's Menu - August 12

 
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Blueberry Peach Smoothies

Makes 1 serving

Ingredients

 1/3 cup frozen blueberries

1/2 frozen banana

4 frozen peach slices

1 tablespoon hemp seeds

1 scoop vanilla protein powder

1 handful baby spinach

1 cup unsweetened coconut milk

Instructions

Add all ingredients except coconut milk to a small Ziplock bag or a one pint mason jar. Freeze until ready to make. To make the smoothie, dump frozen contents into a blender. Add coconut milk to the blender and blend until smooth. Add more coconut milk as needed to thin.

Nutrition Information

Amount Per Serving: Calories: 264, Total Fat: 10g, Saturated Fat: 4g, Cholesterol: 10mg, Sodium: 80mg, Carbohydrates: 30g, Dietary Fiber: 6g, Total Sugars: 18g, Protein: 13g


Mushroom Swiss Egg Casserole

Makes 4 servings

Ingredients

2 cups baby bella mushrooms, sliced

1 cup swiss cheese, shredded

3 eggs

1 (16oz) container egg whites

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

Salt and pepper to taste

 

Instructions  

Heat the oven to 400 degrees. In a large bowl, whisk all ingredients together. Pour into a lightly greased 8 x 8 baking dish. Bake for 25-30 minutes or until the top is lightly browned and the center is no longer jiggly. Remove and allow to cool before slicing into four pieces.

Nutrition Information

Amount Per Serving: Calories: 273, Total Fat: 14g, Saturated Fat: 7g, Cholesterol: 170mg, Sodium: 300mg, Carbohydrates: 7g, Dietary Fiber: 1g, Total Sugars: 1g, Protein: 34g


Strawberry Pistachio Salad

Makes 4 servings

Ingredients

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

1 cup quick barley, cooked according to package directions and cooled

1 pint strawberries, sliced and tops discarded 

1 English cucumber, diced

1 red onion, thinly sliced

12 cups baby spring mix

6 tablespoons roasted pistachios

6 tablespoons balsamic vinaigrette

 

Instructions

In a large bowl, combine the beans, cooked and cooled barley, strawberries, onion and cucumber. Gently stir to combine. Evenly divide spring mix between meal prep containers and keep greens on one side. Add the strawberry bean mixture to the other side of the container. Keeping them separate will ensure the strawberry juice doesn’t wilt the greens! Sprinkle each container with roasted pistachios and store dressing on the side.

Nutrition Information

Amount Per Serving: Calories: 299 Total Fat: 3g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 300mg, Carbohydrates: 50g, Dietary Fiber: 17g, Total Sugars: 9g, Protein: 15g


Chana Masala with Rice

Makes 4 servings

Ingredients

1 cup basmati or long grain white rice, rinsed and drained 

2 cups water

4 cloves of garlic

1 yellow onion, roughly chopped

1/2-inch piece of ginger root, peeled

2 (14.5 oz each) can diced tomatoes

2 tablespoons tahini

1 tablespoon garam masala

1 tablespoon turmeric powder

1 teaspoon ground cumin

2 (14.5oz each) can chickpeas, drained and rinsed

2 tablespoons lemon juice

1/3 cup fresh cilantro, chopped

Salt and pepper to taste

 

Instructions

In a medium pot, add rice and water. Bring to a boil, then reduce heat to a simmer. Partially cover the pot with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove and allow to cool, then divide between meal prep containers.

In a small food processor, add garlic, onion and ginger. Pulse until a paste forms. Add onion paste to a large skillet and cook over medium low heat until fragrant. Add all remaining ingredients except cilantro. Simmer on low for 15-20 minutes. Evenly divide between meal prep containers with rice and sprinkle each container with fresh cilantro.

Nutrition Information

Amount Per Serving: Calories: 369, Total Fat: 8g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 400mg, Carbohydrates: 63g, Dietary Fiber: 8g, Total Sugars: 4g, Protein: 12g


Roasted Tomato Pasta

Makes 6 servings

Ingredients

4 Italian turkey sausages

2 pounds medium plum tomatoes

2 (14.5 oz) cans of chickpeas, drained and rinsed

2 cloves garlic, minced

2 tablespoons olive oil

4 cups arugula

1 tablespoon Mrs. Dash’s Italian seasoning

1/2 teaspoon red pepper flakes

1 tablespoon lemon juice

6 cups whole wheat rigatoni pasta, cooked according to package directions

6 tablespoons Parmesan cheese

Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Cut the tomatoes in half lengthwise and evenly layer face down on a foil lined baking sheet. Mix together the garlic, Italian seasoning, red pepper flakes and 1 tablespoon olive oil. Pour oil mixture evenly over tomatoes. Roast until soft and lightly browned, about 30 minutes. Gently crush the roasted tomatoes in a large bowl with a fork.

Layer sausage on another baking sheet. Roast in the oven for 15-20 minutes or until the internal temperature reaches 165 degrees. Remove and allow to cool before slicing.

Cook pasta according to package directions, drain and set aside.

In a large skillet, add remaining tablespoon of olive oil. Add chickpeas and arugula to the pan. Cook over medium heat until chickpeas are heated through and arugula is wilted. Add arugula mixture to the crushed tomato bowl with cooked pasta and lemon juice. Gently toss to combine.

Evenly divide roasted tomato pasta and sliced sausage between meal prep containers. Top with Parmesan cheese.

Nutrition Information

Amount Per Serving: Calories: 475, Total Fat: 13g, Saturated Fat: 3g, Cholesterol: 24mg, Sodium: 500mg, Carbohydrates: 70g, Dietary Fiber: 14g, Total Sugars: 9g, Protein: 22g


Ranch Chicken Stuffed Peppers

Makes 6 servings

Ingredients

6 large green bell peppers, tops removed and seeds removed

6 large boneless, skinless chicken breasts

1 cup water

2 tablespoons Flavor God Ranch Seasoning or Hidden Valley Ranch Seasoning

1/2 cup Frank’s Red Hot

4 stalks celery, diced

1/2 yellow onion, diced

1 can (14.5oz) diced tomatoes, drained 

1 package (8oz) low fat cream cheese

1 package (8oz) Uncle Ben’s Precooked Wild Rice

 

Instructions

Heat oven to 400 degrees. Place chicken, water, ranch, hot sauce, celery, onion and diced tomatoes in a large crockpot. Cook on low for 4 hours or on high for two. You can also use an Instant Pot and set on poultry (should be about 20 min).

Place bell peppers in a 9X13 inch baking dish. Roast in the oven for 25 min or until crisp tender. Remove and allow to cool.

Once chicken has cooked, drain excess liquid and stir in low fat cream cheese and precooked wild rice until cream cheese has melted and chicken has either shredded or broken into smaller pieces. Evenly divide chicken mixture between roasted bell peppers. These peppers will be very full so pack them well! Evenly divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 326, Total Fat: 8g, Saturated Fat: 4g, Cholesterol: 87mg, Sodium: 950mg, Carbohydrates: 31g, Dietary Fiber: 5g, Total Sugars: 10g, Protein: 33g


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Last Week's Menu - August 5th

 
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Strawberry Chia Pudding

Makes 4 servings

Ingredients

For the pudding:

3 cups unsweetened coconut milk

8 tablespoons chia seeds

4 scoops vanilla protein powder

10 fresh strawberries, sliced

For the oatmeal:

4 packets instant oatmeal

4 tablespoons pistachios

4 tablespoons shredded coconut

2 cups fresh strawberries, sliced

Instructions

For the pudding: In a blender, add all the pudding ingredients. Blend at a high speed until the chia seeds dissolve into tiny pieces. Evenly divide into four small meal prep bowls.

For the oatmeal and eating: When ready to eat, make the instant oatmeal according to package instructions. Add one small bowl of pudding to the top of the cooked oats and add pistachios, shredded coconut and fresh strawberries on top.

Nutrition Information

Amount Per Serving: Calories: 400, Total Fat: 10g, Saturated Fat: 5g, Cholesterol: 10mg, Sodium: 80mg, Carbohydrates: 30g, Dietary Fiber: 13g, Total Sugars: 8g, Protein: 24g


Bacon and Egg Casserole

Makes 6 Servings

Ingredients

1 (32 oz) container Egg Beaters

6 strips precooked turkey bacon, diced

1 green bell pepper, diced

1 red bell pepper, diced

Olive oil for greasing pan

Salt and pepper to taste

6 cups strawberries

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. In a large bowl, combine all ingredients but strawberries. Pour into a greased 2-quart baking dish. Bake in the oven for 20 minutes until the center is no longer jiggly. 

Cool then slice and portion into containers based on serving needs. Add sliced strawberries in a small cup to the containers as well.

 

Nutrition Information

Amount Per Serving: Calories: 266, Total Fat: 1.5g, Saturated Fat: 0g, Cholesterol: 25mg, Sodium: 683mg, Carbohydrates: 19g, Dietary Fiber: 3g, Total Sugars: 8g, Protein: 34g


Pad Thai

Makes 4 servings

Ingredients

1/2 tablespoon olive oil

1 cup frozen edamame

2 cups green beans, chopped into bite sized pieces

1 cup mushrooms, sliced

1 red bell pepper, sliced into strips

1 green bell pepper, sliced into strips

2 cloves garlic, minced

4 tablespoons Pad Thai sauce

1 package (8oz) Pad Thai rice noodles, cooked according to package directions

4 tablespoons peanuts, chopped

2 radishes, thinly sliced

Salt and pepper to taste

Instructions

In a large skillet, add olive oil. Add edamame, mushrooms, peppers and green beans and cook over medium high heat until vegetables just begin to soften. Add garlic and cook for one more minute. Add noodles and Pad Thai sauce and toss to combine. Evenly divide between meal prep containers. Sprinkle with peanuts and thinly sliced radish on top.

Nutrition Information

Amount Per Serving: Calories: 376 Total Fat: 8g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 162mg, Carbohydrates: 66g, Dietary Fiber: 8g, Total Sugars: 9g, Protein: 9g


Ranch Quinoa Lunch Bowls

Makes 6 servings

Ingredients

2 cups dry quinoa, rinsed and drained

4 cups water

6 cups spinach arugula blend

1 large cucumber, diced

2 red bell peppers, diced

1 pint cherry tomatoes, sliced in half

2-3 radishes, thinly sliced

1 bunch green onions, finely chopped

2 cans chickpeas, drained and rinsed

6 tablespoons ranch dressing

Salt and pepper to taste

Instructions

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

In a large bowl, toss together all remaining ingredients except ranch dressing. Evenly divide between meal prep containers. Evenly divide cooled quinoa between containers. Evenly divide ranch dressing between small dressing containers and store on the side.

Nutrition Information

Amount Per Serving: Calories: 291, Total Fat: 6g, Saturated Fat: 0g, Cholesterol: 3mg, Sodium: 400mg, Carbohydrates: 40g, Dietary Fiber: 9g, Total Sugars: 7g, Protein: 12g


Corn and Bean Fajita Chowder

Makes 6 servings

Ingredients

1 tablespoon olive oil

1 medium green, red and yellow bell peppers, diced

1 medium yellow onion, diced

3 cloves garlic, minced

6 cups water

2 cups frozen or fresh corn

1 cup uncooked brown rice

1 can (10 oz) green enchilada sauce

1 can (4 oz) chopped green chiles

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

Salt and pepper to taste

Toppings:

Shredded cheddar cheese

Tortilla chips

Instructions

In a large pot, add olive oil, peppers and onion. Cook over medium high heat until peppers begin to soften. Add garlic and all remaining ingredients except toppings. Simmer on medium low heat until rice is cooked. Evenly divide between meal prep containers and store toppings on the side.

Nutrition Information

Amount Per Serving (without toppings): Calories: 230, Total Fat: 5g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 477mg, Carbohydrates: 43g, Dietary Fiber: 3g, Total Sugars: 8g, Protein: 6g


Millet Pilaf with Chicken and Fresh Herbs

Makes 4 servings

Ingredients

4 large boneless, skinless chicken breasts

1 teaspoon ground savory

2 tablespoons olive oil

2 1/4 cups vegetable broth or chicken stock

3/4 cup millet

1 leek, white part finely chopped and green tops discarded

3 carrots, peeled and diced

2 stalks celery, diced

2 cloves garlic, minced

3 cups green cabbage (one small head), finely chopped

1 tablespoon fresh thyme, finely chopped

2 tablespoons fresh dill, finely chopped

Instructions

Heat oven to 400 degrees. Place chicken on a large rimmed baking sheet and sprinkle with savory and one tablespoon olive oil. Bake in the oven for 15-20 minutes or until the internal temperature of the chicken reaches 165 degrees. Remove and carefully slice into bite sized pieces.

In a medium pot, add the vegetable or chicken broth and bring to a boil. Add the millet and bring the pot back to a boil. Reduce the heat to medium low and cover the pot with a lid. Cook for 20 minutes or until the millet is tender and all the liquid has been absorbed.

In a large skillet, add remaining tablespoon of olive oil. Add the leek, carrot and celery and cook over medium heat for 7 to 8 minutes. Add a tablespoon or two of water as needed if the veggies start to stick. Add the garlic, thyme, dill and cabbage and cook for an additional 5-10 minutes. Add cooked millet and stir.

Evenly divide pilaf between meal prep containers or plates and top with cooked chicken.

Nutrition Information

Amount Per Serving: Calories: 274, Total Fat: 8g, Saturated Fat: 2g, Cholesterol: 88mg, Sodium: 500mg, Carbohydrates: 14g, Dietary Fiber: 2g, Total Sugars: 4g, Protein: 34g


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Last Week's 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


Pizza Egg Muffins

Makes 4 Servings

One serving is three muffins

Ingredients

1 (16 oz) carton egg whites

3 eggs

1 1/2 cup cooked breakfast sausage crumbles

1 green bell pepper, diced

1 teaspoon dried oregano

1/2 cup cherry tomatoes, roughly chopped

1/2 cup low fat shredded mozzarella cheese

Olive oil for greasing muffin tin

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Combine all ingredients in a large bowl and stir to combine. Portion egg mixture into a greased, 12-count muffin tin filling each tin a little over halfway full. Bake in the oven for 15-20 minutes or until the center is no longer jiggly. Remove and allow to cool. Portion into meal prep containers.

Nutrition Information

Amount Per Serving: Calories: 157, Total Fat: 7.4g, Saturated Fat: 2g, Cholesterol: 113mg, Sodium: 378mg, Carbohydrates: 1.6g, Dietary Fiber: 0.3g, Total Sugars: 1g, Protein: 20g


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 the 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


Chinese Chicken Salad

Makes 4 servings

Ingredients

4 chicken breasts

1 tablespoon olive oil

1 head romaine lettuce, chopped

1 cup broccoli slaw

1 medium red bell pepper, sliced into thin strips

1 cup matchstick carrots

1/4 cup fresh cilantro, chopped

1/4 cup green onion, thinly sliced

1 can (14.5 oz) mandarin oranges, drained

1/2 cup sunflower seeds

1/2 cup Asian vinaigrette (I like Ken’s Simply Vinaigrette Asian)

Salt and pepper to taste

Instructions

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

Evenly distribute all salad ingredients between meal prep containers. Top with cooked chicken and store dressing on the side.

 

Nutrition Information

Amount Per Serving: Calories: 422, Total Fat: 19g, Saturated Fat: 3.4g, Cholesterol: 125mg, Sodium: 522mg, Carbohydrates: 22.3g, Dietary Fiber: 2.1g, Total Sugars: 18g, Protein: 42.3g


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 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


Lentil Sloppy Joe’s

Makes 4 Servings

Ingredients

1 cup green lentils, rinsed and drained

3 cups water

1 yellow onion, diced

1 green bell pepper, diced

2 cloves garlic, minced

1/2 cup sugar free ketchup

1 tablespoon honey

2 teaspoons Worcestershire sauce

1 teaspoon chili powder

1 teaspoon ground cumin

4 whole wheat buns

4 ears fresh corn, husks removed

Instructions

In a medium pot, add lentils and water. Bring to a boil, then reduce to a simmer. Partially cover the pot with a lid and simmer for 8-10 minutes or until lentils are tender. Drain off any extra water.

In a medium skillet, add onion, pepper, garlic, ketchup, honey, Worcestershire, chili powder and cumin. Cook over medium heat until the onions and peppers begin to soften. Add cooked lentils.

Evenly divide lentil mixture between meal prep containers. Store buns and corn on the side.

Serve on a whole wheat bun with corn. To heat the corn, wrap corn in a damp paper towel and place on a microwave safe plate. Microwave for 2-3 minutes or until corn is cooked to your desired doneness. Be careful removing corn from the microwave as it will be hot!

Nutrition Information

Amount Per Serving (including buns and corn): Calories: 427, Total Fat: 6g, Saturated Fat: 2g, Cholesterol: 6mg, Sodium: 500mg, Carbohydrates: 70g, Dietary Fiber: 15g, Total Sugars: 12g, Protein: 17g


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Last Week's Menu - July 22nd

 
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Apple Cinnamon Oatmeal

Makes 4 Servings

Ingredients

-       2 cups rolled oats

-       3 3/4 cups water

-       3 small sweet apples or 1 1/2 cups apple pieces diced small

-       1/2 teaspoon cinnamon

-       Dash of nutmeg

-       1/4 cup honey plus more for drizzling on top

-       1/2 cup pecan pieces

Instructions

Place oats, water, apples, cinnamon and nutmeg in a medium size saucepan. Bring to a boil over medium high heat, stirring occasionally. As soon as it boils, reduce heat to low and simmer for just a few minutes, until the oats are soft, and the apples are tender. Remove from the heat and add honey to taste. Pour into meal prep containers and allow to cool. Top with a drizzle of honey and pecans.

 

Nutrition Information

Amount Per Serving: Calories: 334, Total Fat: 5.8g, Saturated Fat: 0.7g, Cholesterol: 0mg, Sodium: 12mg, Carbohydrates: 69g, Dietary Fiber: 8.8g, Total Sugars: 35.4g, Protein: 6.3g


Empanada Pie

Makes 4 Generous Servings

Ingredients

-       1 tablespoon olive oil

-       1 yellow onion, diced

-       1  1/2 pounds ground chicken or ground bison

-       1 tablespoon ground cumin

-       1 tablespoon dried oregano

-       1 teaspoon smoked paprika

-       1 tablespoon all-purpose flour

-       2 tablespoons tomato paste

-       1 red bell pepper, diced

-       1 green bell pepper, diced

-       1 cup chicken broth

-       1 cup coarsely chopped pitted black olives

-       1 rolled-out pie crust, thawed if frozen

Toppings:

-       Low fat sour cream

-       Fresh cilantro, roughly chopped

-       Hot sauce

 

Instructions

Heat oven to 400 degrees.  In a large skillet add olive oil and onion and cook, stirring occasionally, for 2-3 minutes. Add the chicken, cumin, oregano, and paprika. Cook and stir until chicken is no longer pink. Add the flour and tomato paste and stir to combine. Add the bell peppers and broth and simmer and stir until the sauce thickens slightly (about 2 minutes). Stir in the olives.

Pour filling into a deep sided pie pan. Unfold the thawed pie crust and place over the filling, tucking excess edges under itself. Use a sharp knife to cut a 4-inch-long X in the top of the crust to vent. Bake until the crust is golden-brown, 35 to 40 minutes.

Cool, then slice and potion into meal prep containers as needed. Store toppings on the side.

 

Nutrition Information

Amount Per Serving: Calories: 515 Total Fat: 29g, Saturated Fat: 10g, Cholesterol: 140mg, Sodium: 419mg, Carbohydrates: 30g, Dietary Fiber: 2g, Total Sugars: 3g, Protein: 35g


Minestrone Soup

Makes 6 Servings

Ingredients

-       1 tablespoon olive oil

-       2 cloves garlic, minced

-       1 yellow onion, diced

-       3 ribs celery, chopped

-       2 carrots, peeled and sliced into bite sized pieces

-       1 pound sweet Italian chicken sausage, cut into bite sized pieces

-       1 can (6 oz) tomato paste

-       5 cups chicken broth

-       1 teaspoon dried thyme

-       1 teaspoon dried oregano

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

-       1 cup frozen corn

-       1/2 cup frozen green beans

-       1 cup ditalini pasta

-       1/3 cup Parmesan cheese, grated (optional)

-       Salt and pepper to taste  

 

Instructions

In a large pot, add olive oil, garlic, onion, celery, carrots, sausage and tomato paste. Cook and stir for 2 minutes over medium heat. Add all remaining ingredients and simmer for 15-20 minutes or until pasta is cooked. Portion into meal prep containers based on serving needs.

Nutrition Information

Amount Per Serving: Calories: 410 Total Fat: 10g, Saturated Fat: 3g, Cholesterol: 50mg, Sodium: 570mg, Carbohydrates: 29g, Dietary Fiber: 7g, Total Sugars: 8g, Protein: 23g


Roasted Potato, Eggs and Veggie Bowls

Makes 6 Servings

Ingredients

-       1 bag (1.5 pounds) baby red potatoes, washed and quartered

-       1 zucchini, sliced into 1/4” thick rounds

-       1 red bell pepper, sliced into strips

-       2 tablespoons olive oil

-       6 eggs

-       1 (16 oz) carton egg whites

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Place quartered potatoes on a large rimmed baking sheet and drizzle with 1 tablespoon olive oil and salt and pepper. Roast in the oven for 25 minutes or until potatoes are tender.

In a medium skillet, add zucchini, red bell pepper and 1/2 tablespoon olive oil and salt and pepper. Cook over medium-low heat until vegetables just start to soften. Evenly divide vegetables between meal prep containers.

Add remaining 1/2 tablespoon of olive oil to the skillet you just cooked your vegetables in. Add eggs and egg whites and stir and cook over low heat until eggs are set. Add to the meal prep containers with the vegetables.

Evenly divide roasted potatoes between meal prep containers and toss to combine the eggs, vegetables and potatoes.

 

Nutrition Information

Amount Per Serving: Calories: 251, Total Fat: 9g, Saturated Fat: 2g, Cholesterol: 186mg, Sodium: 203mg, Carbohydrates: 25g, Dietary Fiber: 3g, Total Sugars: 2g, Protein: 17g


Summer Chickpea Arugula Salad

Makes 6 Servings

Ingredients

-       6 cups baby spring mix lettuce

-       6 cups arugula

-       2 cups shredded carrots

-       1 red bell pepper, diced

-       2 cans (14.5 oz) chickpeas, rinsed and drained

-       1 can (14.5oz) pitted black olives, rinsed

-       1 cup dried cranberries

-       1 bunch green onion, sliced

-       1 cucumber, thinly sliced

-       2 cups cherry tomatoes

-       1 cup honey mustard dressing (I like Bolthouse Farms)

 

Instructions

In a large bowl, toss all ingredients together except for dressing. Evenly divide between meal prep containers. Store dressing on the side.

Nutrition Information

Amount Per Serving (without dressing): Calories: 300, Total Fat: 6g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 600mg, Carbohydrates: 54g, Dietary Fiber: 11g, Total Sugars: 10g, Protein: 9g


Mango Pineapple Chicken Tacos

Makes 4 Servings

Ingredients

-       2 medium mangoes, peeled and chopped OR 1 can (14.5oz) mango slices, drained

-       1 can (28oz) canned pineapple chunks, drained

-       2 medium tomatoes, diced

-       1 small red onion, diced

-       1 green bell pepper, diced

-       1 tablespoon lime juice

-       4 boneless, skinless chicken breasts

-       1/4 cup packed brown sugar

-       1/2 cup fresh cilantro, finely chopped

-       Salt and pepper to taste

Toppings:

-       8 corn tortilla shells

-       1 can (14.5oz) refried beans, heated 

-       2 cups shredded cabbage

-       1 cup shredded cheddar cheese

-       Hot sauce

 

Instructions

In a slow cooker, add all ingredients except for toppings. Cover with a lid and cook on low for four hours or on high for two. Ensure chicken is fully cooked. Shred chicken with two forks and divide between meal prep containers. Serve with toppings.

Nutrition Information

Amount Per Serving (including shells and toppings): Calories: 380, Total Fat: 3g, Saturated Fat: 1g, Cholesterol: 65mg, Sodium: 90mg, Carbohydrates: 65g, Dietary Fiber: 5g, Total Sugars: 45g, Protein: 28g


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Last Week's Menu - July 15th

 
07.15.19_Menu.png

Cucumber Cashew Chicken Salad

Makes 4 servings

Ingredients

-       3 chicken breasts

-       1 tablespoon olive oil

-       1/2 cup cashews, roughly chopped

-       1 red apple, diced

-       1/2 cucumber, diced

-       1/3 cup plain Greek yogurt

-       1 tablespoon Dijon mustard

-       Salt and pepper to taste

-       4 pita pockets or flatbread wraps 

 

 Instructions

Heat oven to 400 degrees. Place chicken breasts on a small rimmed sheet pan and drizzle with olive oil, salt and pepper. Bake in the oven for 15-20 minutes or until chicken reaches an internal temperature of 165 degrees. Remove and allow to cool, then shred or dice into bite sized pieces.

In a large bowl, combine all remaining ingredients except pita pockets or flatbreads and stir to combine. Portion chicken salad into meal prep containers and store pita pockets or flatbreads on the side.

Nutrition Information

Amount Per Serving: Calories: 339, Total Fat: 15g, Saturated Fat: 3g, Cholesterol: 53mg, Sodium: 300mg, Carbohydrates: 27g, Dietary Fiber: 2g, Total Sugars: 5g, Protein: 23g.


Pumpkin Chia Breakfast Bowls

Makes 6 servings

Ingredients

-       1/2 cup chia seeds

-       4 cups coconut milk

-       3 cups pumpkin purée

-       2 teaspoons pumpkin pie spice

-       2 teaspoons vanilla extract

-       3 tablespoons pure maple syrup

-       6 tablespoons coconut flakes

-       6 tablespoons granola

-       6 bananas

 

Instructions

In a large bowl, add chia seeds, coconut milk, pumpkin, pumpkin pie spice, vanilla and maple syrup. Whisk to combine. Evenly divide between meal prep containers. Store toppings on the side and slice bananas fresh before eating.

 

Nutrition Information:

Amount Per Serving: Calories: 339, Total Fat: 10g, Saturated Fat: 4g, Cholesterol: 0mg, Sodium: 42mg, Carbohydrates: 60g, Dietary Fiber: 14g, Total Sugars: 20g, Protein: 8g


Strawberry Coconut Shakes

Makes 1 serving

Ingredients

-       1 cup frozen strawberries

-       1 cup coconut milk

-       1 scoop vanilla protein powder

-       2 teaspoons honey

-       1 teaspoon vanilla extract

-       1 teaspoon ground flax seed

 

Instructions

Add all ingredients to a blender and blend until smooth. Add more coconut milk as needed to achieve desired consistency.

Nutrition Information

Amount Per Serving: Calories: 254 Total Fat: 8g, Saturated Fat: 4g, Cholesterol: 20mg, Sodium: 42mg, Carbohydrates: 29g, Dietary Fiber: 4g, Total Sugars: 22g, Protein: 16g


Caribbean Quinoa Bowl

Makes 6 servings

Ingredients

-       1 cup quinoa, rinsed and drained

-       2 cups water

-       4 cups kale, stems removed and leaves chopped

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

-       1 teaspoon ground cumin

-       1 teaspoon chili powder

-       1 cup hot salsa

-       1 cup fresh pineapple, diced

-       1 cup corn

-       1 bunch green onions, sliced

-       2 avocados (to be sliced fresh before eating)

-       Salt and pepper to taste

 

Instructions

Add the quinoa and water to a medium pot, bring to a boil over medium-high heat, then reduce the heat to a simmer. Cover and cook until all the liquid is absorbed. Transfer cooked quinoa to a large mixing bowl.

Add the chopped kale, beans, cumin, chili powder, salsa, pineapple, and corn. Stir to combine.

Evenly divide between meal prep containers and top with green onions. Slice avocado fresh over quinoa bowl the morning you eat it or right before!

 

Nutrition Information

Amount Per Serving: Calories: 398, Total Fat: 11g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 382mg, Carbohydrates: 61g, Dietary Fiber: 17g, Total Sugars: 7g, Protein: 16g


Classic Lasagna

Makes 6 servings

Ingredients

-       8 uncooked whole wheat lasagna noodles

-       1 pound Italian turkey sausage, casings removed

-       1 yellow onion, diced

-       2 zucchini, diced

-       2 stalks celery, diced

-       1 can (14.5oz) diced tomatoes

-       1 can (14.5oz) tomato sauce

-       2 cloves garlic, diced

-       1 tablespoon dried basil

-       1 container (10 oz.) small curd cottage cheese

-       2 cups shredded mozzarella

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Bring a large pot of water to a boil and cook lasagna noodles according to package directions. Drain and set aside.

In a large skillet, add the turkey sausage and stir and cook over medium high heat until no longer pink. Drain excess fat and add onion, zucchini and celery. Cook and stir for two minutes until vegetables are crisp tender. Add diced tomatoes, tomato sauce, garlic and basil. Stir frequently until hot and bubbly.

In a small bowl, mix together cottage cheese and shredded mozzarella.

In a large 8 X 10 inch baking dish layer your lasagna by spreading a layer of sauce, then noodles, then cheese mixture, then another layer of sauce, noodles and cheese mixture until all ingredients are used. Top lasagna with a sprinkle of shredded mozzarella cheese. Bake for 30 minutes until cheese on top is melted and golden. Allow lasagna to fully cool then slice and evenly divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 376, Total Fat: 11g, Saturated Fat: 3g, Cholesterol: 46mg, Sodium: 600mg, Carbohydrates: 49g, Dietary Fiber: 8g, Total Sugars: 12g, Protein: 24g


Twice Baked Sweet Potatoes with Curry Chickpeas

Makes 4 servings

Ingredients

-       4 large sweet potatoes (about 2 lbs), washed

-       1 yellow onion, diced small

-       1 red bell pepper, diced small

-       2 cloves garlic, minced

-       1 cup frozen peas

-       1 can (14.5oz) chickpeas, rinsed and drained

-       1 jar (15oz) Tikka Masala Curry Sauce

-       1/2 cup toasted cashews               

 

Instructions

Heat oven to 400 degrees. Pierce each sweet potato a few times with a fork, then place them on a baking sheet and bake until tender, 35-45 minutes.

In a large skillet, cook the onion and bell pepper for four minutes over medium heat, stirring frequently. Add the garlic and half of the Tikka Masala Curry Sauce and cook for two more minute. Add the peas and chickpeas and cook for two to three minutes. If the mixture dries out, you can add more Tikka Masala sauce, you just don’t want it to be too runny.

When the sweet potatoes are tender, let them cool until they are comfortable to touch. Cut each sweet potato in half lengthwise and scoop out all but a ½-inch wall. Add the scooped sweet potato to the skillet with the chickpea mixture. Mix well.

Spoon the filling into each of the sweet potato halves and place them back on the baking sheet. Bake until the tops of the sweet potatoes start to brown, about 15-20 minutes.

Nutrition Information

Amount Per Serving: Calories: 381, Total Fat: 10 g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 200mg, Carbohydrates: 57g, Dietary Fiber: 12g, Total Sugars: 15g, Protein: 14g


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Last Week's Menu - July 8th

 
July 8 Menu.png

No Bake Granola with Yogurt

Makes 6 servings

Ingredients

-       2  cups rolled oats

-       1/2 cup unsweetened whole-grain puffed rice cereal

-       1/2 cup unsweetened corn flakes

-       1/2 cup dried cranberries

-       1/4 cup roasted peanuts, chopped

-       6 containers (5.3 oz each) Fage Total 0% Strawberry Yogurt

 

Instructions

In a large bowl, mix together oats, rice cereal, corn flakes, dried cranberries and peanuts. Evenly divide between small snack bags and store on the side of your yogurts. Pour on top of yogurt before eating.

Nutrition Information

Amount Per Serving: Calories: 266, Total Fat: 4g, Saturated Fat: 2g, Cholesterol: 5mg, Sodium: 45mg, Carbohydrates: 43g, Dietary Fiber: 4g, Total Sugars: 19g, Protein: 17g.


Sausage Crustless Quiche

Makes 4 Servings (1 serving is 2 slices)

 Ingredients

-       1 (16 oz) carton egg whites

-       6 eggs

-       1 cup cooked and crumbled turkey sausage (I like Jimmy Dean’s pre-cooked)

-       1/4 teaspoon garlic powder

-       Olive oil or coconut oil for greasing pie pan

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Lightly grease pie pan with coconut oil or olive oil. In a large bowl, mix all ingredients together and pour into pie pan. Bake for 20 minutes or until no longer jiggly in the center. Cool and slice into 8 pieces.

 

Nutrition Information:

Amount Per Serving: Calories: 159, Total Fat: 6.9g, Saturated Fat: 2g, Cholesterol: 200mg, Sodium: 200mg, Carbohydrates: 1g, Dietary Fiber: 0g, Total Sugars: 1.4g, Protein: 21.8g


Garden Spinach Salad

Makes 6 servings

Ingredients

-       12-13 cups baby spinach

-       6 hard-cooked eggs, peeled and chopped

-       12 strips bacon, cooked and crumbled

-       2 large red bell peppers, diced

-       1 1/2 cup croutons

-       1 cup crumbled feta cheese

-       1 small red onion, thinly sliced

-       Your favorite balsamic dressing

Instructions

Heat oven to 400 degrees. Lay bacon in an even layer on an aluminum foil lined baking sheet and place in the oven. Cook for 15-20 minutes or until crisp, then remove bacon and place on a paper towel lined plate. Allow to cool then crumble the bacon.

In a small pot, add eggs and cover with cold water. Bring to a boil and boil for five minutes. Remove from heat and allow to cool to room temperature. Peel and chop.

Evenly divide spinach between prep containers and add all toppings except dressing. Store dressing on the side.

Nutrition Information

Amount Per Serving (minus dressing): Calories: 254 Total Fat: 19g, Saturated Fat: 8g, Cholesterol: 200mg, Sodium: 700mg, Carbohydrates: 17g, Dietary Fiber: 2g, Total Sugars: 4g, Protein: 17g


Spicy Tuna Roll Wraps

Makes 4 Servings

Ingredients

-       3 (5 oz) cans solid white Albacore tuna, drained

-       2 stalks celery, diced

-       1 cup matchstick carrots

-       1/2 English cucumber, diced 

-       2 tablespoons green onion, sliced

-       2 tablespoons light mayo

-       2 tablespoons sriracha

-       1 tablespoon low sodium soy sauce or coconut aminos

-       4 whole wheat tortillas

-       Salt and pepper to taste 

 

Instructions

Combine all ingredients, (except whole wheat wraps) in a large bowl and stir. Evenly divide tuna mixture between meal prep containers and store wrap on the side.

 

Nutrition Information

Amount Per Serving: Calories: 151, Total Fat: 6g, Saturated Fat: 1.5g, Cholesterol: 8mg, Sodium: 702mg, Carbohydrates: 26g, Dietary Fiber: 15g, Total Sugars: 3g, Protein: 10g


Balsamic Chicken Bowls

Makes 4 Servings

Ingredients

-       1 cup quinoa

-       2 cups water

-       1 pound chicken tenders

-       1 (8 oz) carton of sliced mushrooms

-       2 zucchinis, diced

-       1 large onion, thinly sliced

-       2 tablespoons olive oil

-       3 tablespoons balsamic vinegar

-       Salt and pepper to taste  

 

Instructions

Heat oven to 400 degrees. Place quinoa and water in a small pot. 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.

Spread mushrooms, zucchini and onion evenly on a large rimmed baking sheet. Drizzle with 2 tablespoons balsamic vinegar, olive oil and salt and pepper. Roast in the oven for 20 minutes until veggies are tender. Remove and allow to cool.

Place chicken tenders on a large rimmed baking sheet. Drizzle with one tablespoon balsamic vinegar, olive oil and salt and pepper. Bake for 10-15 minutes or until internal chicken temperature reaches 165 degrees. Remove and allow to cool. Slice into bite-size pieces.

Evenly divide chicken, vegetables and quinoa between meal prep containers as needed. 

 

Nutrition Information

Amount Per Serving: Calories: 433, Total Fat: 14g, Saturated Fat: 3g, Cholesterol: 90mg, Sodium: 200mg, Carbohydrates: 30g, Dietary Fiber: 5g, Total Sugars: 3g, Protein: 40g


Sweet and Sour Meatballs

Makes 6 servings

Ingredients

-       1 cup long grain white rice, rinsed and drained 

-       2 cups water

-       1 can (20 oz) pineapple chunks, juice reserved

-       1 tablespoon low sodium soy sauce

-       1 tablespoon brown sugar

-       1 tablespoon apple cider vinegar

-       1/2 tablespoon cornstarch

-       2 green bell peppers, diced

-       2 red bell peppers, diced

-       1 yellow onion, diced

-       30 meatballs, frozen (I use my own homemade or Al Fresco Frozen Chicken)

 

Instructions

In a medium pot, add rice and water and bring to a boil. Reduce to a simmer and partially cover with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove from heat and allow to cool. Evenly divide between meal prep containers.

In a large high sided skillet, add pineapple juice, soy sauce, brown sugar and apple cider vinegar. Cook and stir over medium low heat until brown sugar dissolves. Add in cornstarch and pineapple chunks. Stir constantly over medium low heat until sauce begins to thicken. Add all remaining ingredients and stir to coat. Simmer over medium low heat for 15-20 minutes until meatballs are heated all the way through. Evenly divide between meal prep containers with rice.

Nutrition Information

Amount Per Serving: Calories: 356, Total Fat: 12 g, Saturated Fat: 4g, Cholesterol: 81mg, Sodium: 588mg, Carbohydrates: 41g, Dietary Fiber: 4g, Total Sugars: 15g, Protein: 23g


Summer Green Smoothie

Makes 4 servings

Ingredients

-       1 banana, sliced and frozen

-       2 mini cucumbers, sliced and frozen 

-       3 tablespoons fresh lemon juice

-       3 cups fresh spinach

-       2 cups frozen mango chunks

-       1 cup coconut milk

-       4 scoops vanilla protein powder (Nutrition calculated using Ascent Native Fuel Whey Protein)

 

Instructions

Blend all ingredients together in a blender until smooth. Add more water or coconut milk as needed to reach your desired consistency.

 

Nutrition Information

Amount Per Serving: Calories: 207, Total Fat: 3g, Saturated Fat: 1g, Cholesterol: 45mg, Sodium: 73mg, Carbohydrates: 23g, Dietary Fiber: 4g, Total Sugars: 14g, Protein: 27g


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Last Week's Menu - July 1st

 
06.17.19_Menu.png

Egg and Cheese Breakfast Sandwich

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 skillet and cook and stir over medium low heat until eggs are scrambled and set. Evenly divide 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.


Cinnamon Sugar Bulgur Breakfast Bowls

Makes 6 servings

Ingredients

-       6 cups unsweetened coconut milk

-       1 tablespoon ground cinnamon

-       1 teaspoon vanilla extract

-       3 cups bulgur

-       6 tablespoons brown sugar

-       6 tablespoons pecans

-       1 cup dried apricots, chopped

 

Instructions

In a large pot, add coconut milk, cinnamon and vanilla. Bring to a boil then add bulgur and stir. Reduce heat to a low simmer and stir frequently for 15 minutes or until the bulgur is tender. Evenly divide between meal prep containers. Add brown sugar, pecans and apricots on top of each serving. When reheating this recipe, you may need to add a little coconut milk to help thin the bulgur a bit!

Nutrition Information

Amount Per Serving: Calories: 161, Total Fat: 10g, Saturated Fat: 4g, Cholesterol: 0mg, Sodium: 46mg, Carbohydrates: 26g, Dietary Fiber: 6g, Total Sugars: 7g, Protein: 5g


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 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


Strawberry Chicken Salad

Makes 6 servings

Ingredients

-       1/2 tablespoon olive oil

-       6 boneless, skinless chicken breasts

-       1 pint strawberries, sliced and tops discarded 

-       12 cups baby spring mix

-       6 tablespoons gorgonzola cheese crumbles

-       1 English cucumber, diced

-       1 bunch green onion, sliced

-       6 tablespoons balsamic vinaigrette

 

Instructions

Heat oven to 400 degrees. On a large rimmed baking sheet, evenly layer chicken breasts. Drizzle with olive oil. Bake for 15-20 minutes or until the internal chicken temperature reaches 165 degrees. Remove and allow to cool, then slice into bite sized pieces.

Evenly divide baby spring mix, strawberries, cheese, cucumber and green onion between meal prep containers. Top with cooked and sliced chicken. Store dressing on the side.

Nutrition Information

Amount Per Serving: Calories: 212, Total Fat: 6g, Saturated Fat: 2g, Cholesterol: 86mg, Sodium: 314mg, Carbohydrates: 10g, Dietary Fiber: 2g, Total Sugars: 6g, Protein: 29g


Stuffed Cabbage Rolls

Makes 6 servings

Ingredients

-       1 cup long grain white rice

-       2 cups water

-       1 teaspoon olive oil

-       1 medium head cabbage (3 pounds), leaves separated

-       1 pound ground bison or Boca Veggie Crumbles

-       1 yellow onion, diced

-       2 cloves garlic, minced 

-       1 can (32oz) tomato sauce, divided

-       1 tablespoon dried parsley flakes

-       2 teaspoons dried dill

-       1 teaspoon ground savory

-       1 can (14.5 oz) diced tomatoes, drained

-       Salt and pepper to taste

 

Instructions

*If making this meal to eat right away, heat oven to 400 degrees and bring a large pot of water to a boil. Add cabbage leaves to the hot water and allow to boil for 1-2 minutes until they just start to wilt. Carefully remove from the hot water and set aside to cool. If you are meal prepping this, then skip as microwaving the cabbage rolls will be enough to soften cabbage*

In a small pot, add water and rice. Bring to a boil, then reduce heat to a simmer and partially cover with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove from heat and cover.

In a large skillet, add olive oil and ground bison or veggie crumbles and onion. Cook until bison is no longer pink or veggie crumbles are hot. Drain excess fat and add the garlic, half the tomato sauce, parsley, dill, savory and diced tomatoes. Cook and stir for one to two minutes. Add cooked rice and stir.

Scoop filling by 3/4 – 1 cup into cabbage leaves. Roll cabbage around filling then place into meal prep containers (these will look messy!!). Drizzle remaining tomato sauce over the top.

*If eating right away then scoop filling by 3/4 -1 cup into the boiled cabbage leaves. Roll around the filling then place in a 9x13in baking dish. Drizzle with tomato sauce and bake uncovered for 25-30 min.*

 

Nutrition Information

Amount Per Serving: Calories: 322, Total Fat: 9g, Saturated Fat: 3g, Cholesterol: 33mg, Sodium: 560mg, Carbohydrates: 42g, Dietary Fiber: 9g, Total Sugars: 15g, Protein: 22g


Southwest Stuffed Sweet Potatoes

Makes 4 Servings

Ingredients

-       2 medium sweet potatoes

-       1 tablespoon olive oil

-       1 red bell pepper, diced 

-       1/2 yellow onion, diced 

-       1 can (14.5 oz) black beans, rinsed and drained 

-       1 teaspoon smoked paprika 

-       1 teaspoon dried oregano 

-       1/2 teaspoon dried cumin

-       1/2 pound ground turkey

-       Salt and pepper to taste

-       Shredded cheddar cheese and hot sauce optional

 

Instructions

Preheat oven to 400 degrees. Wash sweet potatoes and poke them all over with a fork. Place on a baking sheet and bake for 45 minutes to 1 hour or until a fork slides in easily. Remove from oven and set aside. Once cool, cut in half and add one half to each meal prep container.

In a large skillet add one tablespoon olive oil and ground turkey. Cook over medium heat until no longer pink. Add in pepper, onion, beans and spices. Stir and cook until peppers are crisp tender. Evenly divide turkey pepper mixture over the baked and halved sweet potatoes. Top with shredded cheddar cheese and hot sauce if desired.

 

Nutrition Information

Amount Per Serving: Calories: 332, Total Fat: 13.8g, Saturated Fat: 2.1g, Cholesterol: 58mg, Sodium: 656mg, Carbohydrates: 36.2g, Dietary Fiber: 6.2g, Total Sugars: 2.6g, Protein: 19.3g


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Last Week's Menu - June 24th

 
06.17.19_Menu.png

Chocolate Banana Overnight Oats

Makes 6 servings

Ingredients

-       4 cups coconut milk

-       3 tablespoons unsweetened cocoa powder

-       6 scoops vanilla protein powder

-       2 tablespoons maple syrup

-       3 1/2 cups rolled oats

-       1 cup fresh raspberries

-       6 bananas

 

Instructions

In a large bowl, whisk together the coconut milk, cocoa powder, protein powder and maple syrup. Stir in oats. Evenly divide between meal prep containers and top with fresh raspberries. Store bananas on the side and slice fresh when ready to eat.

Nutrition Information

Amount Per Serving: Calories: 370, Total Fat: 8g, Saturated Fat: 4g, Cholesterol: 10mg, Sodium: 29mg, Carbohydrates: 50g, Dietary Fiber: 11g, Total Sugars: 20g, Protein: 15g.


Cheesy Potato Casserole

Makes 4 servings

Ingredients

-       2 cups shredded frozen hash browns

-       1/2 cup coconut milk

-       8 eggs

-       1/3 cup green onions, sliced

-       2 cups shredded cheddar cheese

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. In a lightly greased glass pie pan, evenly layer frozen hash browns in the bottom of the pie pan. In a medium bowl, whisk together coconut milk, eggs, green onion and cheddar cheese. Pour over hash browns. Bake for 25-30 minutes or until center is no longer jiggly. Cool then slice into four wedges.

Nutrition Information

Amount Per Serving: Calories: 276, Total Fat: 18g, Saturated Fat: 8g, Cholesterol: 396mg, Sodium: 300mg, Carbohydrates: 9g, Dietary Fiber: 1g, Total Sugars: 1g, Protein: 19g


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 tablespoons roasted unsalted sunflower seeds

- 8 slices whole-wheat bread

-       Salt and pepper to taste

Toppings

-       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. 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


Crunchy Taco Salad

Makes 6 servings

Ingredients

-       1 bunch asparagus, woody ends discarded and stalks finely chopped

-       1 red bell pepper, diced 

-       1 green bell pepper, diced

-       2 cans (14.5oz) black beans, rinsed and drained

-       2 cups cherry tomatoes

-       12 cups mixed greens

-       2 ears corn, kernels removed

-       1/2 cup sliced green onions

-       6 tablespoons roasted pumpkin seeds

-       6 tablespoons Boathouse Farms Salsa Ranch Dressing

-       1 rotisserie chicken, shredded

 

Instructions

Evenly divide greens between meal prep containers. In a large bowl mix together all remaining ingredients except dressing. Evenly divide chicken and vegetable mixture between greens. Store dressing on the side.

 

Nutrition Information

Amount Per Serving: Calories: 405, Total Fat: 15g, Saturated Fat: 4g, Cholesterol: 173mg, Sodium: 793mg, Carbohydrates: 30g, Dietary Fiber: 7g, Total Sugars: 8g, Protein: 46g


One Pot Tomato Basil Pasta

Makes 4 Servings

Ingredients

-       8 ounces dried whole wheat penne

-       1 tablespoon olive oil

-       1 yellow onion, diced

-       2 cloves garlic, minced

-       1/4 teaspoon red pepper flakes

-       1 package (12 oz) sweet Italian cooked chicken sausage

-       1 can (14.5 oz) diced tomatoes with juice

-       1 cup baby spinach

-       2 tablespoons fresh basil, chopped

-       Salt and pepper to taste

 

Instructions

Cook pasta according to package directions. Drain and set aside.

To the pot you just cooked your pasta in, add olive oil, onion, garlic, red pepper flakes and sausage. Stir and cook until fragrant, about 2 minutes. Add diced tomatoes and stir and cook until bubbly. Add the pasta back to the pot along with the spinach and basil, and stir to combine. Evenly divide into meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 269, Total Fat: 15g, Saturated Fat: 4g, Cholesterol: 24mg, Sodium: 821mg, Carbohydrates: 17g, Dietary Fiber: 3g, Total Sugars: 4g, Protein: 11g


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 and chicken are cooked, stir and evenly divide between meal prep containers. Store toppings on the side.

InstantPot instructions: Place all the ingredients into the InstantPot, stir and cover. Use the "Soup" button and cook 30 minutes. When done and the pressure valve is down and has released, 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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Last Week's Menu - June 17th

 
06.17.19_Menu.png

Blueberry Pie Parfaits

Makes 6 servings

Ingredients

-       6 Okios Triple Zero Mixed Berry

-       6 cups Fage 0% Plain Greek Yogurt

-       6 tablespoons blueberry preserves

-       2 cups fresh blueberries

-       6 tablespoons Bran Buds

Instructions

Evenly divide all ingredients in the order listed between meal prep containers. Keep bran buds on the side if you’d like them to be crunchy!

Nutrition Information

Amount Per Serving: Calories: 209, Total Fat: 0.4g, Saturated Fat: 0.1g, Cholesterol: 7mg, Sodium: 181mg, Carbohydrates: 35g, Dietary Fiber: 10g, Total Sugars: 21g, Protein: 20g.


Summer Green Smoothies

Makes 4 servings

Ingredients

-       1 banana, sliced and frozen

-       2 mini cucumbers, sliced and frozen 

-       3 tablespoons fresh lemon juice

-       3 cups fresh spinach

-       2 cups frozen mango chunks

-       1 cup coconut milk

-       4 scoops vanilla protein powder (Nutrition calculated using Ascent Native Fuel Whey Protein)

 

Instructions

Blend all ingredients together in a blender until smooth. Add more water or coconut milk as needed to reach your desired consistency.

Nutrition Information

Amount Per Serving: Calories: 207, Total Fat: 3g, Saturated Fat: 1g, Cholesterol: 45mg, Sodium: 73mg, Carbohydrates: 23g, Dietary Fiber: 4g, Total Sugars: 14g, Protein: 27g


Quinoa and Sweet Potato Salad with Cashew Pesto

Makes 6 servings

Ingredients

For the salad:

-       2 cups quinoa, rinsed and drained

-       4 cups water

-       3 sweet potatoes, peeled and diced

-       1/2 tablespoon olive oil

-       2 cups baby kale

-       2 red bell peppers, diced

-       Salt and pepper to taste  

For the pesto:

-       2 tablespoons tahini

-       1/3 cup fresh lemon juice

- 1/2 cup raw, unsalted cashews (soaked in hot water for 10 min then drained)

-       2/3 cup packed fresh basil

-       1/2 cup packed fresh parsley, stems removed 

-       1 tablespoon pure maple syrup

-       1 teaspoon Dijon mustard

-       1 clove garlic, minced 

-       Salt and pepper to taste

 

Instructions

For the salad: Heat oven to 400 degrees. In a medium pot, stir together quinoa and water and bring to a boil. Reduce to a simmer and partially cover pot with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove and allow to cool.

Evenly layer diced sweet potatoes on a large rimmed baking sheet. Drizzle with a little olive oil and roast for 25 min or until tender. Allow to cool.

For the pesto: In a 4-cup food processor, place all dressing ingredients. Blend until pesto is thick. Add a little warm water, one tablespoon at a time until pesto is smooth and easily poured.

Assemble: In a large bowl, mix together sweet potatoes, diced red bell pepper, kale and pesto. Stir until well coated. Evenly divide cooked quinoa between meal prep containers and top with pesto coated sweet potato mixture.

Nutrition Information

Amount Per Serving: Calories: 413 Total Fat: 13g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 90mg, Carbohydrates: 63g, Dietary Fiber: 9g, Total Sugars: 11g, Protein: 13g


Sheet Pan Gumbo

Makes 4 Servings

Ingredients

-       1 lb baby red potatoes, cut in half

-       1 medium red bell pepper, thinly sliced 

-       1 medium yellow bell pepper, thinly sliced 

-       1 medium yellow onion, thinly sliced

-       2 stalks celery, chopped 

-       13 ounces turkey kielbasa, thinly sliced

-       1 tablespoon olive oil

-       2 teaspoons Old Bay Seasoning

-       1 pint cherry tomatoes, halved

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Evenly layer all ingredients onto a large rimmed baking sheet. Drizzle with olive oil and season with Old Bay Seasoning. Roast in the oven for 25-30 minutes or until peppers are roasted and potatoes are fork tender. Portion into containers based on serving needs.

 

Nutrition Information

Amount Per Serving: Calories: 226, Total Fat: 7.8g, Saturated Fat: 1.0g, Cholesterol: 9mg, Sodium: 415mg, Carbohydrates: 32g, Dietary Fiber: 2.8g, Total Sugars: 5.1g, Protein: 9.6g


Ranch Chicken Stuffed Peppers

Makes 6 servings

Ingredients

-       6 large green bell peppers, tops removed and seeds removed

-       6 large boneless, skinless chicken breasts

-       1 cup water

-       2 tablespoons Flavor God Ranch Seasoning or Hidden Valley Ranch Seasoning

-       1/2 cup Franks Red Hot

-       4 stalks celery, diced

-       1/2 yellow onion, diced

-       1 can (14.5oz) diced tomatoes, drained 

-       1 package (8oz) low fat cream cheese

-       1 package (8oz) Uncle Ben’s Precooked Wild Rice

 

Instructions

Heat oven to 400 degrees. Place chicken, water, ranch, hot sauce, celery, onion and diced tomatoes in a large crockpot. Cook on low for 4 hours or on high for two. You can also use an InstantPot and set on poultry (should be about 20 min).

Place bell peppers in a 9X13 inch baking dish. Roast in the oven for 25 min or until crisp tender. Remove and allow to cool.

Once chicken has cooked, drain excess liquid and stir in low fat cream cheese and precooked wild rice until cream cheese has melted and chicken has either shredded or broken into smaller pieces. Evenly divide chicken mixture between roasted bell peppers. These peppers will be very full so pack them well!

Evenly divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 326, Total Fat: 8g, Saturated Fat: 4g, Cholesterol: 87mg, Sodium: 950mg, Carbohydrates: 31g, Dietary Fiber: 5g, Total Sugars: 10g, Protein: 33g


Hamburger Bowls with Sriracha Mayo

Makes 4 servings

Ingredients

-       1 pound ground turkey or lean ground beef 

-       1/2 yellow onion, diced

-       1 teaspoon olive oil

-       1 cup cherry tomatoes, sliced in half

-       1/3 cup dill pickle slices

-       1/2 cup shredded cheddar cheese

-       1 cup shredded iceberg lettuce

-       1 cup low fat mayo

-       1 tablespoon Sriracha

-       Salt and pepper to taste 

 

Instructions

In a large skillet, add olive oil, ground turkey and onion. Cook and stir until ground turkey is no longer pink. Evenly divide between storage containers.

In a small bowl, stir together mayo and Sriracha. Place a spoonful on top of each container. Sprinkle cheese, cherry tomatoes, pickles and lettuce over the top of each container.

Nutrition Information

Amount Per Serving: Calories: 343, Total Fat: 13g, Saturated Fat: 4g, Cholesterol: 149mg, Sodium: 843mg, Carbohydrates: 21g, Dietary Fiber: 1g, Total Sugars: 8g, Protein: 26g


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Last Week's Menu - June 10th

 
June 10th Menu.png

Berry Cobbler

Makes 6 servings

Ingredients

-       2 1/2 cups rolled oats

-       1 tablespoon chia seeds

-       1 teaspoon baking powder

-       1/4 teaspoon salt

-       1 teaspoon cinnamon

-       1 teaspoon vanilla extract

-       1 egg

-       1/3 cup maple syrup

-       2 1/4 cups coconut milk

-       1 tablespoon melted coconut oil or olive oil

-       1 1/2 cups fresh mixed raspberries and blueberries

-       1/4 cup chopped pecans

-       3 cups plain Greek yogurt for serving

Instructions

Heat oven to 400 degrees. Grease an 8- or 9-inch square baking dish with a little olive oil.

In a large bowl, mix together oats, chia seeds, baking powder, salt and cinnamon. Add all remaining ingredients except Greek yogurt and stir thoroughly. Pour into the baking dish.

Bake for 25-30 minutes or until top is brown and the cobbler is only slightly jiggly. Cool completely then cut into 6 portions. Scoop into meal prep containers and top with Greek yogurt. Alternatively, you can keep the yogurt on the side and heat the cobbler up before adding Greek yogurt.

Nutrition Information

Amount Per Serving: Calories: 345, Total Fat: 12g, Saturated Fat: 4g, Cholesterol: 36mg, Sodium: 250mg, Carbohydrates: 49g, Dietary Fiber: 8g, Total Sugars: 15g, Protein: 18.


Egg White and Tomato Scramble

Makes 4 Servings

Ingredients

-       1 (16 oz) carton egg whites

-       3 eggs

-       1 cup cherry tomatoes

-       1 cup white mushrooms, sliced 

-       1 tablespoon Mrs. Dash’s Garlic and Herb Seasoning

-       1 tablespoon olive oil

-       Salt and pepper to taste

Instructions

In a large skillet, add all ingredients and cook and stir over medium low heat until eggs are set. Portion into meal prep containers as needed.

Nutrition Information

Amount Per Serving: Calories: 189, Total Fat: 6.9g, Saturated Fat: 1.5g, Cholesterol: 125mg, Sodium: 409mg, Carbohydrates: 3.8g, Dietary Fiber: 0.7g, Total Sugars: 2.9g, Protein: 27.7g


Spicy Chicken Pita Pockets with Cucumber Sauce

Makes 4 servings

Ingredients

-       4 large boneless, skinless chicken breasts

-       1/2 cup Franks Hot Sauce

Toppings:

-       2 cups shredded iceberg lettuce

-       1/2 red onion, thinly sliced

-       1 cup cherry tomatoes, sliced in half

-       1 cup Tzatziki sauce

-       4 large pita breads, sliced in half

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. On a large rimmed baking sheet, evenly layer chicken breasts and drizzle with the hot sauce. Bake in the oven for 15-20 minutes or until the internal temperature reaches 165 degrees. Remove and allow to cool, then cut into bite sized pieces.

Portion chicken into meal prep containers and store toppings and pita on the side. Can heat up the chicken if you would like or this meal can be eaten cold.

Nutrition Information

Amount Per Serving: Calories: 352 Total Fat: 12g, Saturated Fat: 4g, Cholesterol: 155mg, Sodium: 750mg, Carbohydrates: 17g, Dietary Fiber: 5g, Total Sugars: 4g, Protein: 51g


Vegetarian Taco Bowls

Makes 6 servings

Ingredients

For the rice:

-       2 cups white rice, rinsed and drained

-       4 cups water

For the veggies:

-       1 green bell pepper, cut into strips

-       2 red bell pepper, cut into strips

-       1 yellow onion, thinly sliced

-       1 tablespoon olive oil

-       Salt and pepper to taste

For the meat:

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

-       1 bag (10 oz) Boca Veggie Crumbles OR 1 pound lean ground beef

-       1/2 tablespoon chili powder

-       1 teaspoon ground cumin

Toppings:

-       6 mini Wholly Guacamole packs

-       6 tablespoons salsa

-       Salt and pepper to taste 

Instructions

Heat oven to 400 degrees.

For the rice: Place rice and water in a medium pot. Bring to a boil, then reduce heat to a simmer and partially cover. Simmer for 15 minutes or until the water is absorbed into the rice. Remove from the heat and allow to cool.

For the veggies: Evenly layer all veggies on a large rimmed baking sheet. Drizzle with olive oil. Roast for 25 minutes. Remove and allow to cool.

For the meat: In a large skillet, heat black beans, veggie crumbles, chili powder and ground cumin. Cook and stir until veggie crumbles are hot and beans have softened. Remove from heat and allow to cool.

 Evenly divide rice, veggies and meat between meal prep containers. Store toppings on the side.

Nutrition Information

Amount Per Serving: Calories: 279 Total Fat: 2g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 272mg, Carbohydrates: 46g, Dietary Fiber: 14g, Total Sugars: 4g, Protein: 21g


Easy Chicken Stir-Fry

Makes 6 servings

Ingredients

-       2 cups brown rice

-       4 cups water

-       6 boneless, skinless chicken breasts

-       1 tablespoon olive oil

-       6 cups frozen vegetable stir-fry mix

-       1 teaspoon powdered ginger

-       1 teaspoon powdered garlic

-       6 tablespoons low sodium soy sauce

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Place brown rice in a medium pot and add water. Bring to a boil and then reduce heat, partially cover while simmering. Cook for 20 minutes or until water is absorbed. Remove from stove and allow to cool.

Place chicken on a large rimmed baking sheet. Season with olive oil, salt and pepper. Bake in the oven for 15-20 minutes or until chicken reaches an internal temperature of 165 degrees. Remove and slice into bite sized pieces.

In a large skillet, add frozen stir-fry mix, ginger and garlic powder. Add a drizzle of olive oil. Cook and stir over medium heat until vegetables are heated through.

Portion vegetables into containers based on serving needs with cooked rice and sliced chicken, drizzle each container with soy sauce.

 

Nutrition Information

Amount Per Serving: Calories: 507, Total Fat: 12.7g, Saturated Fat: 3.1g, Cholesterol: 104mg, Sodium: 718mg, Carbohydrates: 54g, Dietary Fiber: 4.3g, Total Sugars: 3.3g, Protein: 40.5g


Dijon Pork Chops

Makes 4 Servings

Ingredients

-       2 large sweet potatoes, diced

-       4 cups Brussels sprouts, trimmed

-       2 tablespoons balsamic vinegar

-       1 tablespoon olive oil

-       4 pork chops

-       2 tablespoons Dijon mustard

-       1 tablespoon honey

-       1 teaspoon dried thyme

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Evenly layer sweet potatoes on one side of the sheet pan and brussels sprouts on the other. Drizzle with olive oil, salt, pepper and balsamic vinegar. Roast for 25-30 minutes or until potatoes are tender.

Place pork chops on a large rimmed baking sheet. Mix together honey, Dijon mustard and thyme. Evenly divide mustard mixture on top of each pork chop and sprinkle with salt and pepper. Roast in the oven for 20 to 25 minutes (depending on the thickness of the pork chop) or until pork reaches 145 degrees internal temperature. Remove and allow to cool.

Evenly divide all cooked ingredients between meal prep containers.

Nutrition Information

Amount Per Serving: Calories: 524, Total Fat: 24.3g, Saturated Fat: 8.1g, Cholesterol: 69mg, Sodium: 181mg, Carbohydrates: 54.8g, Dietary Fiber: 9.8g, Total Sugars: 7.1g, Protein: 23.7g


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Last Week's Menu - June 3rd

 
06.03.19_Menu.png

Broccoli Cheese Quiche

Makes 6 Servings

Ingredients

-       1 (12 oz) bag broccoli slaw

-       1 (16 oz) carton egg whites

-       3 eggs

-       1 cup shredded cheddar cheese

-       1/2 teaspoon garlic powder

-       Olive oil for greasing pie pan

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Grease a pie pan. In a large bowl combine all ingredients. Pour into pie pan and bake in the oven for 20 minutes or until centers are no longer jiggly. Cool and slice.

Nutrition Information

Amount Per Serving: Calories: 212, Total Fat: 8.6g, Saturated Fat: 4.8g, Cholesterol: 113mg, Sodium: 352mg, Carbohydrates: 10.5g, Dietary Fiber: 6g, Total Sugars: 4.5g, Protein: 21.9g


Almond Joy Oatmeal

Makes 4 Servings

Ingredients

-       4 instant oatmeal packets

-       4 tablespoons slivered almonds

-       4 tablespoons mini chocolate chips

-       4 tablespoons shredded coconut

Instructions

Evenly divide chopped almonds, chocolate chips and coconut flakes between snack bags. Store with instant oatmeal packets. When ready to eat, add oatmeal packet to a microwave safe bowl and fill with just enough water to cover oats. Microwave for two minutes and add toppings.

 Nutrition Information

Amount Per Serving: Calories: 195, Total Fat: 6.9g, Saturated Fat: 3.2g, Cholesterol: 0mg, Sodium: 2mg, Carbohydrates: 28g, Dietary Fiber: 3g, Total Sugars: 8g, Protein: 5g


Blueberry and Cashew Kale Salad

Makes 6 servings

Ingredients

-       4 large boneless, skinless chicken breasts

-       1 tablespoon olive oil

-       6 cups kale, finely chopped

-       1 bag (12oz) broccoli slaw

-       1 bag (10oz) angel hair coleslaw

-       1 pint blueberries

-       1/2 red onion, thinly sliced

-       6 tablespoons roasted cashews

-       6 tablespoons crumbled feta cheese

-       6 tablespoons balsamic dressing of your choice

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. On a large rimmed baking sheet, evenly layer chicken breasts and drizzle with olive oil. Bake in the oven for 15-20 minutes or until the internal temperature reaches 165 degrees. Remove and allow to cool, then slice into bite sized pieces. 

Evenly divide kale, broccoli slaw, coleslaw, blueberries, onion, cashews and feta cheese between meal prep containers. Store dressing on the side. Evenly divide cooked chicken between containers.   

Nutrition Information

Amount Per Serving (without dressing): Calories: 284 Total Fat: 9g, Saturated Fat: 3g, Cholesterol: 98mg, Sodium: 264mg, Carbohydrates: 18g, Dietary Fiber: 6g, Total Sugars: 9g, Protein: 35g


Sausage and Pepper Bowls

Makes 4 Servings

Ingredients

-       1 tablespoon olive oil or butter

-       1 green bell pepper, cut into strips 

-       1 cup mushrooms, sliced 

-       1 clove garlic, minced 

-       2 cups baby spinach 

-       4 chicken sausages (I love Applegate fire roasted red pepper) 

-       1 1/2 cup elbow noodles, cooked according to package directions

Instructions

In a large skillet, heat olive oil to a medium heat. Add in peppers, mushrooms, garlic, spinach and sausage, stir. Cook until peppers are crisp tender, about 3 minutes. Portion into four containers and add 1/2 cup pasta to each container. I like to eat mine with hot sauce, but that’s up to you!

Nutrition Information

Amount Per Serving: Calories: 363 Total Fat: 13g, Saturated Fat: 3g, Cholesterol: 60mg, Sodium: 630mg, Carbohydrates: 42g, Dietary Fiber: 3g, Total Sugars: 7g, Protein: 19g


BBQ Cornbread Casserole

Makes 6 Servings

Casserole Ingredients

-       2 pounds lean ground turkey

-       1 tablespoon olive oil

-       1 onion diced

-       1 green bell pepper diced

-       1 zucchini, chopped into bite sized pieces

-       3/4 cup barbecue sauce

-       1 (14.5 oz) can petite diced tomatoes, not drained

-       1 (14.5 oz) can black-eyed peas, drained and rinsed

-       1 cup shredded cheddar cheese

-       1 (8.5 oz) box cornbread mix (I used Jiffy), plus ingredients called for on the box

-       Salt and pepper to taste

Salad Ingredients

 -       6 cups greens

 -       2 cups cherry tomatoes

-       Salad dressing of your choice

Instructions

Heat oven to 400 degrees. In a large deep sided skillet, brown ground turkey with olive oil until no longer pink. Add vegetables, cook and stir for 2 minutes. Add canned tomatoes, peas and BBQ sauce. Pour turkey mixture into a greased 9 X 13 pan. Make cornbread batter according to package directions. Add cheddar cheese and stir. Spread on top of turkey mixture. Bake for 25-30 minutes or until cornbread on top is golden. Slice and portion into meal prep containers once cool.  Serve with side salad.

Nutrition Information

Amount Per Serving: Calories: 435, Total Fat: 20.2g, Saturated Fat: 7.8g, Cholesterol: 130mg, Sodium: 724mg, Carbohydrates: 28.4g, Dietary Fiber: 5.5g, Total Sugars: 13.2g, Protein: 38.4g


Thai Meatballs with Rice and Vegetables

Makes 4 servings

Meatball Ingredients

-       1 pound ground turkey OR ground bison

-       4 Italian turkey sausages, casings removed

-       2 cloves garlic, minced

-       2 tablespoons finely chopped green onion

-       1 teaspoon ground ginger

-       1 tablespoon Sriracha

-       2 tablespoons finely chopped fresh basil

-       1 large egg

-       1 jar Tikka Masala sauce

-       Salt and pepper to taste

Rice and Vegetable Ingredients

-       1 cup long grain white rice

-       2 cups water

-       1 head cauliflower, broken into florets

-       1 bunch asparagus, bottoms discarded

-       1 tablespoon olive oil

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees.

For the meatballs: In a large bowl, mix together all meatball ingredients EXCEPT Tikka Masala sauce. Using a heaping tablespoon or large cookie dough baller, scoop mixture into meatballs and place on a parchment lined large rimmed baking sheet. Bake in the oven for 15-20 minutes or until meatball internal temperature reaches 175-180 degrees. Remove and allow to cool, the divide between meal prep containers with the Tikka Masala sauce.

For the rice and vegetables: In a medium pot, add rice and water and stir. Bring rice to a boil and then reduce heat, partially cover while simmering. Cook for 15 minutes or until water is absorbed. Remove and let cool. Evenly divide between meal prep containers with the meatballs.

Evenly layer cauliflower and asparagus on a large rimmed baking sheet. Drizzle with olive oil. Roast in the oven for 25 minutes or until cauliflower is tender. Evenly divide between meal prep containers with the meatballs.

Nutrition Information

Amount Per Serving: Calories: 535 Total Fat: 20g, Saturated Fat: 6g, Cholesterol: 154mg, Sodium: 600mg, Carbohydrates: 48g, Dietary Fiber: 7g, Total Sugars: 5g, Protein: 42g


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Last Week's Menu - May 27th

 
05.27.19_Menu.png

Walnut and Grape Yogurt

Makes 4 servings

Ingredients

-       4 cups Fage 2% plain Greek yogurt

-       4 cups red seedless grapes, sliced in half

-       4 tablespoons walnuts, chopped

-       4 scoops vanilla protein powder (optional)

-       2 teaspoons ground cinnamon

Instructions

In a large bowl, mix together Greek yogurt and protein powder if you’re using any. Stir until smooth. Add grapes and stir to combine. Evenly divide between meal prep containers. Top with walnuts and a sprinkle of ground cinnamon.

Nutrition Information

Amount Per Serving (with protein powder): Calories: 260, Total Fat: 8g, Saturated Fat: 1g, Cholesterol: 30mg, Sodium: 78mg, Carbohydrates: 11g, Dietary Fiber: 1g, Total Sugars: 9g, Protein: 37g


Caprese Egg Muffins

Makes 6 servings (one serving is two muffins and one slice of bread)

Ingredients

-       4 eggs

-       1 carton (16 oz) egg whites

-       3 tablespoons fresh basil, finely chopped

-       1 cup cherry tomatoes, roughly chopped

-       12 tablespoons shredded mozzarella

-       Olive oil for greasing muffin tins (or silicone baking cups)

-       1 loaf whole wheat bread

-       6 tablespoons butter

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. In a large bowl, whisk together eggs, egg whites and basil. Evenly divide cherry tomatoes and mozzarella cheese between the bottoms of a 12-count muffin tin. Pour egg mixture over the top. Bake in the oven for 15-20 minutes or until no longer jiggly in the center.

Allow to cool then divide between meal prep containers. Store butter on the side. Store bread on the side and toast when ready to eat.

Nutrition Information

Amount Per Serving (with one slice bread and butter): Calories: 331 Total Fat: 14g, Saturated Fat: 9g, Cholesterol: 130mg, Sodium: 100mg, Carbohydrates: 24g, Dietary Fiber: 7g, Total Sugars: 6g, Protein: 19.5g


Buffalo Wing Cauliflower Rice Casserole

Makes 6 servings

Ingredients

-       2 bags (20 oz each) frozen cauliflower rice

-       1 bag (16 oz) frozen chopped spinach

-       2 packages (13 oz) smoked turkey sausage (I liked Butterball)

-       4 stalks celery, diced

-       1 teaspoon garlic powder

-       1 cup Franks Red Hot Buffalo Wing Sauce

-       1 large green bell pepper, sliced into rings

-       2 cups shredded mozzarella cheese

-       1/3 cup light ranch dressing

-       1/2 cup chopped green onion

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. In a large bowl, combine cauliflower rice, chopped spinach, sausage, celery, garlic powder and hot sauce. Stir to combine. Pour into a 9X13 inch baking dish. Top with pepper rings, mozzarella cheese, ranch and green onion. You can drizzle a little extra hot sauce over the top if desired. Bake for 25 minutes until hot and cheese has melted.

Cool, then evenly divide between meal prep containers.

Nutrition Information

Amount Per Serving: Calories: 150 Total Fat: 6.5g, Saturated Fat: 1g, Cholesterol: 15mg, Sodium: 615mg, Carbohydrates: 13g, Dietary Fiber: 6g, Total Sugars: 5g, Protein: 13g


Cucumber Cashew Chicken Salad

Makes 4 servings

Ingredients

-       3 large boneless, skinless chicken breasts

-       1 tablespoon olive oil

-       1/2 cup cashews, roughly chopped

-       1 red apple, diced

-       1/2 cucumber, diced

-       1/3 cup Greek yogurt

-       1 tablespoon Dijon mustard

-       Salt and pepper to taste

-       4 pita pockets or flatbread wraps 

Instructions

Heat oven to 400 degrees. Place chicken breasts on a small sheet pan and drizzle with olive oil, salt and pepper. Bake in the oven for 15-20 minutes or until chicken reaches an internal temperature of 165 degrees. Remove and allow to cool, then shred or dice into bite sized pieces.

In a large bowl, combine all ingredients except pita pockets or flatbreads and stir to combine. Portion chicken salad into meal prep containers and store pita pockets or flatbreads on the side.

Nutrition Information

Amount Per Serving: Calories: 355 Total Fat: 15g, Saturated Fat: 2g, Cholesterol: 54mg, Sodium: 329mg, Carbohydrates: 27g, Dietary Fiber: 1g, Total Sugars: 6g, Protein: 27g


Summer Turkey Chili

Makes 6 servings

Ingredients

-       2 pounds ground turkey

-       1 tablespoon extra-virgin olive oil

-       1 large green bell pepper, chopped

-       1 large yellow onion, chopped

-       1 small jalapeño pepper, chopped with seeds removed

-       1 zucchini, diced

-       2 cups fresh or frozen corn

-       1 tablespoon garlic, minced

-       2 cups chicken broth

-       1 (14.5 oz) can no-salt-added kidney beans, rinsed and drained

-       1 (14.5 oz) can diced tomatoes

-       1 (14.5 oz) can tomato sauce

-       1 tablespoon chili powder

-       2 teaspoons ground cumin

-       1 tablespoon fresh oregano, chopped

-       1/2 cup BBQ sauce (I love G. Hughes Original)

-       Salt and pepper to taste

Instructions

In a large pot, heat oil until shimmering. Add turkey and cook until no longer pink. Add pepper, onion and jalapeño. Cook and stir over medium heat until veggies just start to soften. Add remaining ingredients and simmer on medium heat for thirty minutes. Cool, then divide between meal prep containers.

Nutrition Information

Amount Per Serving: Calories: 272 Total Fat: 13g, Saturated Fat: 1g, Cholesterol: 93mg, Sodium: 600mg, Carbohydrates: 23g, Dietary Fiber: 10g, Total Sugars: 6g, Protein: 33g


Olive and Oregano Chicken

Makes 4 servings

Chicken Ingredients

-       4 large boneless, skinless chicken breasts

-       1 jar (8 oz) Castelvetrano olives

-       3 tablespoons fresh oregano, chopped

-       1 teaspoon ground cumin

-       3 cloves garlic, minced

-       1 cup chicken broth

-       Salt and pepper to taste 

Side Ingredients

-       4 cups cooked orzo pasta

-       3 large zucchinis, sliced into rounds

-       1 tablespoon olive oil

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees.

Chicken Instructions

In a large slow cooker, add chicken, olives, oregano, cumin, garlic and chicken broth. Set on low for 4 hours or on high for 2. Can also do this recipe in an Instant Pot and use the poultry setting (should be a 20 min cook time). Remove chicken and olives and allow to cool. Discard remaining broth.

Sides Instructions

Evenly layer sliced zucchini on a large rimmed baking sheet. Drizzle with olive oil and salt and pepper. Roast for 15-20 minutes until tender. Evenly divide roasted zucchini and cooked pasta between meal prep containers. Top with chicken and olives.

Nutrition Information

Amount Per Serving: Calories: 517 Total Fat: 18g, Saturated Fat: 1g, Cholesterol: 73mg, Sodium: 700mg, Carbohydrates: 49g, Dietary Fiber: 5g, Total Sugars: 5g, Protein: 35g


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Last Week's Menu - May 20th

 
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Banana Bread Bites 

Makes 12 bites 

Ingredients

-       2 ripe bananas

-       1 cup rolled oats

-       1 cup unsweetened coconut flakes

-       1/4 cup chopped walnuts or pecans

-       2 tablespoons mini chocolate chips

-       1 teaspoon cinnamon

-       1 teaspoon vanilla

-       Pinch of salt

Instructions 

Heat oven to 400 degrees. Mix all dry ingredients as well as vanilla in a large bowl. In a separate bowl, smash bananas with a fork until a paste forms. Mix bananas into dry oat mixture until well combined. Using a tablespoon, form balls and place on a large rimmed baking sheet covered with parchment paper, baking mat or coated with a non-stick cooking spray. Bake for 10-15 mins until firm. Cool and store in the fridge.

Nutrition Information

Amount Per Serving (per one bite): Calories: 85, Total Fat: 4g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 10mg, Carbohydrates: 11g, Dietary Fiber: 2g, Total Sugars: 3g, Protein: 2g


Ham and Cheese Breakfast Sandwiches

Makes 4 servings

Ingredients

-       1 teaspoon olive oil

-       4 eggs

-       1/2 cup shredded cheddar cheese

-       1/2 pound sliced deli ham

-       1 bag whole wheat pita bread

Instructions

In a large skillet, add olive oil and eggs. Stir and cook over medium heat until set. Evenly divide between meal prep containers. Evenly divide cheese between eggs as well. Evenly divide ham between containers and store 1/2 pita on the side with each serving. To eat, microwave eggs cheese and ham for about 2 minutes and fill pita.

Nutrition Information

Amount Per Serving: Calories: 232 Total Fat: 13g, Saturated Fat: 5g, Cholesterol: 221mg, Sodium: 734mg, Carbohydrates: 9g, Dietary Fiber: 1g, Total Sugars: 0g, Protein: 19g


Sausage Breakfast Skillet

Makes 6 servings

Ingredients

-       2 pounds bulk pork breakfast sausage (without casing)

-       1 pound frozen country style shredded hash browns

-       1 head of kale, stems removed and leaves roughly chopped

-       Salt and pepper to taste

Instructions

In a large skillet, add sausage and cook over medium heat until almost browned. Blot out some of the extra fat with a paper towel and add in frozen shredded potatoes and cook until sausage is fully cooked and potatoes are slightly brown. Add in kale and cook and stir just until kale begins to wilt. Portion into meal prep containers as needed.

Nutrition Information

Amount Per Serving: Calories: 430 Total Fat: 27g, Saturated Fat: 9g, Cholesterol: 107mg, Sodium: 786mg, Carbohydrates: 13g, Dietary Fiber: 3g, Total Sugars: 2g, Protein: 34g


Quinoa Tabbouleh with Chicken

Makes 6 servings

Ingredients

-       2 cups quinoa, uncooked

-       4 cups water

-       6 boneless, skinless chicken breasts

-       1 tablespoon olive oil

-       1 tablespoon dried oregano

-       1 English cucumber, diced

-       2 cups cherry tomatoes, sliced in half

-       1/3 cup fresh parsley, finely chopped

-       1/4 cup lime juice

-       1/4 cup lemon juice

-       1/2 cup dried cranberries

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. On a large rimmed baking sheet evenly layer chicken breasts. Drizzle with olive oil and sprinkle with dried oregano. Bake for 15-20 minutes or until internal chicken temperature reaches 165 degrees. Remove and allow to cool. Slice into bite sized pieces.

Place quinoa and water in a medium pot. 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.

In a large bowl, stir together cucumber, tomatoes, parsley, lemon and lime juice and cranberries. Add quinoa once cooled and stir together. Evenly divide between meal prep containers. Add sliced chicken on top.

Nutrition Information

Amount Per Serving: Calories: 421 Total Fat: 9g, Saturated Fat: 1g, Cholesterol: 80mg, Sodium: 116mg, Carbohydrates: 45g, Dietary Fiber: 5g, Total Sugars: 4g, Protein: 44g


“Taco Bell” Tacos

Makes 4 servings

Ingredients

-       1 pound lean ground beef

-       2 tablespoons taco seasoning

-       1 tablespoon olive oil

-       Salt and pepper to taste

Toppings:

-       4 cups shredded iceberg lettuce

-       4 tablespoons chunky salsa

-       4 tablespoons Taco Bell hot sauce (I like mild or fire)

-       4 tablespoons shredded cheddar cheese 

-       8 small whole wheat tortillas (taco size)

Instructions

In a large skillet, cook ground beef over medium heat with olive oil and taco seasoning until no longer pink. Evenly divide between meal prep containers.

Store all toppings on the side in small dressing cups or small Ziplock bags. Keep tortillas on the side.

Nutrition Information

Amount Per Serving (includes all toppings): Calories: 362 Total Fat: 10g, Saturated Fat: 4g, Cholesterol: 28mg, Sodium: 690mg, Carbohydrates: 53g, Dietary Fiber: 8g, Total Sugars: 9g, Protein: 16g


Chicken Tikka

Makes 6 servings

Chicken Tikka Ingredients:

-       2 pounds boneless, skinless chicken breasts

-       1 can (14.5oz) crushed tomatoes

-       1 tablespoon tomato paste

-       1 yellow onion, diced

-       2 cloves garlic, minced

-       1 teaspoon ground ginger

-       1 tablespoon garam masala

-       1/2 cup water or chicken broth

-       1/2 cup plain Greek yogurt (added at the end)

-       Salt and pepper to taste

Rice Ingredients:

-       2 cups long grain white rice

-       4 cups water

Vegetables Ingredients:

-       3 green bell peppers, cut into strips

-       2 red bell peppers, cut into strips

-       1 small head cauliflower, broken into florets

-       1 tablespoon olive oil

-       Salt and pepper to taste

Chicken Tikka Instructions:

Add all ingredients EXCEPT the Greek yogurt to a slow cooker. Cover and set on low and cook for 4-6 hours or until chicken reaches an internal temperature of 165 degrees. Turn off slow cooker and stir in Greek yogurt. Evenly divide between meal prep containers.

Rice Instructions:

Place rice and water in a medium pot. Bring to a boil and then reduce heat, partially cover while simmering. Cook for 15 minutes or until water is absorbed. Remove and allow to cool. Evenly divide between meal prep containers with chicken tikka.

Vegetables Instructions:

Heat oven to 400 degrees. Place all vegetables in an even layer on a large rimmed baking sheet. Drizzle with olive oil. Roast in the oven for 25 minutes. Remove and allow to cool, then evenly divide between meal prep containers with chicken tikka and rice.

Nutrition Information

Amount Per Serving: Calories: 393 Total Fat: 7g, Saturated Fat: 1g, Cholesterol: 74mg, Sodium: 420mg, Carbohydrates: 48g, Dietary Fiber: 6g, Total Sugars: 9g, Protein: 38g


Turkey Burgers with Garlicky Broccoli

Makes 4 servings

Turkey Burger Ingredients:

-       1 pound ground turkey

-       1 large egg, beaten

-       2 cloves garlic, minced

-       1 tablespoon Worcestershire sauce

-       2 tablespoons fresh parsley, finely chopped

Topping Ingredients:

-       4 whole wheat hamburger buns

-       Ketchup

-       Mustard

-       Pickles

-       1 large tomato, sliced

Broccoli Ingredients:

-       2 large heads broccoli (about 4-5 cups)

-       1/2 tablespoon garlic powder

-       1 tablespoon olive oil

-       Salt and pepper to taste

Instructions:

Heat oven to 400 degrees.

Turkey Burger Instructions:

In a large bowl, mix together ground turkey, egg, garlic, Worcestershire and parsley. Form into four hamburger patties. In a large skillet add a drizzle of olive oil and heat over medium-high heat. Add turkey burgers and cook until golden and cooked through, about five minutes per side. Evenly divide burgers between meal prep containers.

Broccoli Instructions:

Arrange broccoli florets in an even layer on a large rimmed baking sheet. Drizzle with olive oil and garlic powder. Roast in the oven for 25 minutes. Remove and allow to cool. Evenly divide between meal prep containers.

Toppings Instructions:

Store all toppings on the side until ready to eat.

Nutrition Information

Amount Per Serving: Calories: 325 Total Fat: 15g, Saturated Fat: 3g, Cholesterol: 124mg, Sodium: 317mg, Carbohydrates: 26g, Dietary Fiber: 8g, Total Sugars: 4g, Protein: 28g


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Last Week's Menu - May 13th

 
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Ham and Spinach Egg Muffins

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

Ingredients

-       8 eggs

-       1/3 cup frozen spinach, thawed

-       1/2 cup diced ham

-       Pinch of garlic powder (optional)

-       Salt and pepper to taste

Instructions

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


Ranch Lettuce Wraps

Makes 4 servings

Ingredients

 -       1 small head romaine lettuce

-       1 rotisserie chicken, shredded

-       1 red or yellow bell pepper, sliced

-       1 cup cherry tomatoes, sliced in half

-       4 tablespoons ranch dressing

Instructions

Separate lettuce leaves from head of romaine. Place 2-3 leaves in each container. Evenly divide chicken between lettuce leaves and divide pepper and tomatoes on top as well. Store ranch dressing on the side in individual cups.

Nutrition Information

Amount Per Serving: Calories: 177 Total Fat: 11g, Saturated Fat: 3g, Cholesterol: 131mg, Sodium: 850mg, Carbohydrates: 4g, Dietary Fiber: 2g, Total Sugars: 3g, Protein: 14g


Spicy Corn Chowder

Makes 6 servings

Ingredients

 -       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

Toppings

-       Shredded cheddar cheese

-       Hot sauce

Instructions

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


French Toast Sticks with Sausage and Fruit

Makes 4 servings

Ingredients

 -       1 loaf gluten free bread, whole wheat bread or you can use Texas Toast for thicker sticks!

-       3 large eggs

-       1/2 cup unsweetened coconut milk

-       1 teaspoon ground cinnamon

-       1 teaspoon vanilla extract

-       8 breakfast sausage links pre-cooked (I like Jimmy Dean’s)

-       1 tablespoon coconut oil for greasing pan

Toppings

-       Maple syrup

-       Fresh strawberries and blueberries

 Instructions

Heat oven to 400 degrees. Slice bread into about 20 sticks. Cover a large rimmed baking sheet (may need to use two) with a light coating of coconut oil. In a large bowl, add eggs, milk, cinnamon and vanilla. Beat well. Dip each stick of bread into the egg batter, and then place on the baking sheet. Add the sausage to the baking tray if not pre-cooked, and bake for 15-20 minutes, until egg is no longer runny on the sticks. Divide into containers. Serve with maple syrup and fruit.

Nutrition Information

Amount Per Serving (based on six sticks w/o syrup and berries): Calories: 417 Total Fat: 15g, Saturated Fat: 5g, Cholesterol: 160mg, Sodium: 570mg, Carbohydrates: 53g, Dietary Fiber: 3g, Total Sugars: 18g, Protein: 22g


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

Bowl 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

Instructions

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 bowl: 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


Empanada Pie

Makes 4 generous servings

Ingredients

 -       1 yellow onion, diced

 -       1 1/2 pounds ground chicken

 -       1 tablespoon ground cumin

 -       1 tablespoon dried oregano

 -       1 teaspoon smoked paprika

 -       1 tablespoon all-purpose flour

 -       2 tablespoons tomato paste

 -       1 red bell pepper, diced

 -       1 green bell pepper, diced

 -       1 cup chicken broth

 -       1 cup coarsely chopped pitted black olives

 -       1 rolled-out pie crust, thawed if frozen

Toppings:

 -       Low fat sour cream

 -       Fresh cilantro, roughly chopped

 -       Hot sauce

Instructions

Heat oven to 400 degrees.  In a large skillet add olive oil and onion and cook, stirring occasionally, for 2-3 minutes. Add the chicken, cumin, oregano, and paprika. Cook and stir until chicken is no longer pink. Add the flour and tomato paste and stir to combine. Add the bell peppers and broth and simmer and stir until the sauce thickens slightly (about 2 minutes). Stir in the olives.

Pour filling into a deep sided pie pan. Unfold the thawed pie crust and place over the filling, tucking excess edges under itself. Use a sharp knife to cut a 4-inch-long X in the top of the crust to vent. Bake until the crust is golden-brown, 35 to 40 minutes.

Cool, then slice and potion into meal prep containers as needed. Store toppings on the side.

Nutrition Information

Amount Per Serving: Calories: 515 Total Fat: 29g, Saturated Fat: 10g, Cholesterol: 140mg, Sodium: 419mg, Carbohydrates: 30g, Dietary Fiber: 2g, Total Sugars: 3g, Protein: 35g


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Last Week's Menu - May 6th

 
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Herbed Pork and Kale Salad

Makes 4 servings

 Ingredients

-       1 pound pork tenderloin OR 4 pork chops OR one rotisserie chicken

-       1 tablespoon olive oil

-       1 tablespoon Mrs. Dash’s Garlic and Herb Seasoning

-       8 cups baby spinach

-       3 cups kale

-       2 cups seedless red grapes, halved

-       4 tablespoons Bolthouse Farms Raspberry Merlot Dressing

-       4 tablespoons crumbled feta cheese

-       4 tablespoons sunflower seeds


Instructions

Heat oven to 400 degrees. Place pork tenderloin on a large rimmed baking sheet and drizzle with olive oil, salt, pepper and Mrs. Dash’s Garlic and Herb Seasoning. Roast in the oven for 25-30 minutes for the pork tenderloin and 15 to 20 minutes for the pork chops. Cook until pork reaches an internal temperature of 150 degrees. Remove and allow to cool. Thinly slice. Skip this step if using a rotisserie chicken.

In a large bowl, add all remaining salad ingredients (except dressing) and toss to combine. Evenly divide between meal prep containers and top with pork. Store dressing on the side.

Nutrition Information (based on pork tenderloin)

Amount Per Serving: Calories: 373, Total Fat: 11.8g, Saturated Fat: 3.8g, Cholesterol: 119mg, Sodium: 240mg, Carbohydrates: 24.3g, Dietary Fiber: 2.7g, Total Sugars: 20.7g, Protein: 44.1g


Pineapple Meatballs with Cauliflower and Sweet Potatoes

Makes 6 servings

Meatball Ingredients

-       2 pounds ground turkey

-       2 eggs

-       1 teaspoon onion powder

-       1 teaspoon garlic powder

-       1 large pineapple, diced OR two cans (20 oz) diced pineapple, drained

-       2 cups sugar free BBQ sauce

-       Salt and pepper to taste 

 Sweet Potatoes and Cauliflower Ingredients

-       2 large sweet potatoes, peeled and sliced in 1/4 inch thick rounds

-       1 large head cauliflower, broken into florets

-       2 tablespoons olive oil

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees.

Meatball Instructions

Mix together turkey, eggs, onion powder and garlic powder. Using a cookie dough baller or tablespoon, portion into balls and roll. Place on a baking sheet. Bake in the oven for 15-20 minutes or until the internal temperature of the meatballs reaches 165 degrees. Remove and portion into meal prep container with BBQ sauce and pineapple.

Sweet Potatoes and Cauliflower Instructions

On two separate large rimmed baking sheets. Evenly layer cauliflower and sweet potato rounds. Drizzle with olive oil and salt and pepper. Roast in the oven for 15-20 minutes or until cauliflower is crisp tender and sweet potatoes are soft.

Evenly divide between container with meatballs.

Nutrition Information

Amount Per Serving: Calories: 463 Total Fat: 21g, Saturated Fat: 5g, Cholesterol: 166mg, Sodium: 700mg, Carbohydrates: 35g, Dietary Fiber: 5g, Total Sugars: 15g, Protein: 35g


Spring Chicken and Vegetable Stew

Makes 6 servings

Ingredients

-       1 bag (16 oz) classic mixed vegetables, thawed slightly

-       1/2 cup fresh parsley, chopped

-       1 yellow onion, diced

-       2 pounds boneless skinless chicken breasts, sliced into bite sized pieces

-       1/4 tsp mild curry powder

-       1/4 tsp cinnamon

-       1 teaspoon dried thyme

-       2 tablespoons tomato paste

-       3 cups no salt added chicken broth

-       1 bag (1.5 pounds) baby red potatoes, sliced in half

-       3 tablespoons  lemon juice

-       Salt and pepper to taste

Instructions

In a large slow cooker. Add all ingredients. Cover and cook on low for four hours or on high for two. Portion into meal prep containers as needed.

Nutrition Information

Amount Per Serving : Calories: 288, Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 73mg, Sodium: 617mg, Carbohydrates: 33g, Dietary Fiber: 5g, Total Sugars: 4g, Protein: 33g


Bison Enchiladas

Makes 4 servings (2 enchiladas per serving)

Ingredients

-       1 pound ground bison

-       1 tablespoon chili powder

-       1 teaspoon garlic powder

-       1 yellow onion, diced

-       1 green bell pepper, diced

-       2 cups baby spinach

-       8 large whole grain wraps

-       1 (12 oz.) can enchilada sauce

-       2 cups shredded 2% Mexican cheese, divided

-       1 cup chunky salsa

-       1 cup cherry tomatoes, sliced in half

-       1 cup shredded lettuce or finely shredded cabbage

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. In a large skillet, cook the ground bison with chili powder, garlic powder, onion and green pepper. Cook until bison is no longer pink. Drain fat. Add spinach and stir.

Pour half the can of enchilada sauce into the skillet with the meat mixture. Stir.

Lay one wrap on a plate and fill with about 1/2 cup of the meat mixture. Sprinkle a little cheese on top. Roll tightly and place seam side down in a 13 X 9 inch baking dish. Pack them into the dish tightly!! Repeat until eight tortillas have been used.

Pour remaining enchilada sauce over the top and sprinkle with remaining cheese. Bake in the oven for 20 minutes until the cheese has melted.

Evenly divide between meal prep containers and top with salsa and chopped tomatoes. Store shredded lettuce in a small bag on the side to be added after enchiladas are reheated.

Nutrition Information

Amount Per Serving (for one enchilada): Calories: 303, Total Fat: 15g, Saturated Fat: 5g, Cholesterol: 40mg, Sodium: 800mg, Carbohydrates: 23g, Dietary Fiber: 10g, Total Sugars: 6g, Protein: 26g


Sausage Crustless Quiche 

Makes 4 servings (one serving is 2 slices)

Ingredients

 -       1 (16 oz) carton egg whites

-       6 eggs

-       1 cup cooked and crumbled turkey sausage (I like Jimmy Dean’s pre-cooked)

-       1/4 teaspoon garlic powder

-       Olive oil or coconut oil for greasing pie pan

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Lightly grease pie pan with coconut oil or olive oil. Mix all ingredients together and pour into pie pan. Bake for 20 minutes or until no longer jiggly. Cool and slice into 8 pieces.

Nutrition Information

Amount Per Serving: Calories: 172, Total Fat: 7g, Saturated Fat: 1g, Cholesterol: 1mg, Sodium: 46g, Carbohydrates: 21g, Dietary Fiber: 7g, Total Sugars: 9g, Protein: 9g


Blueberry Cream Cheese Pancakes

Makes 6 servings

Ingredients

-       4 cups Kodiak Cakes Buttermilk Pancake Mix

-       1/2 teaspoon cinnamon

-       2 cups milk or coconut milk

-       1/2 teaspoon vanilla extract

-       4 eggs

-       2 cups fresh blueberries

-       1 (8 oz) package cream cheese

Instructions

Heat oven to 400 degrees. Line a large rimmed baking sheet with parchment paper. In a large bowl mix together pancake mix, cinnamon, coconut milk, vanilla and eggs. Pour into prepared pan and evenly spread. Sprinkle fresh blueberries over the top and sprinkle with cubed cream cheese.

Bake in the oven for 15-20 minutes or until toothpick inserted in the center comes out clean. Cool to room temp. Slice into 6-8 squares and store int the refrigerator.

Nutrition Information

Amount Per Serving: Calories: 320, Total Fat: 19.7g, Saturated Fat: 10.9g, Cholesterol: 174mg, Sodium: 432mg, Carbohydrates: 23.3g, Dietary Fiber: 3.56g, Total Sugars: 6g, Protein: 13.6g


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Last Week's Menu - April 29th

 
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Vanilla Chia Overnight Oats

Makes 6 Servings

Ingredients

-       1 1/2 cups rolled oats

-       3 cups coconut milk

-       1 1/2 teaspoons cinnamon

-       1 teaspoon vanilla extract

-       3 teaspoons chia seeds

-       3 cup blueberries

-       3 scoops vanilla protein powder (optional)

-       6 bananas

-       1/2 cup walnuts, finely chopped

Instructions

In a large bowl, stir together oats, coconut milk, cinnamon, vanilla extract, chia seeds and protein powder. Evenly divide between storage containers, sprinkle with blueberries and nuts. Store banana on the side and slice on top right before eating.

Nutrition Information

Amount Per Serving: Calories: 361, Total Fat: 12g, Saturated Fat: 3g, Cholesterol: 10mg, Sodium: 22mg, Carbohydrates: 55g, Dietary Fiber: 9g, Total Sugars: 10g, Protein: 12g


Egg White & Pepper Scramble

Makes 4 Servings

Ingredients

-       3 eggs

-       1 (16oz) carton egg whites

-       1 red bell pepper, diced

-       1 teaspoon olive oil

-       1 tablespoon coconut milk

-       4 slices whole wheat bread (optional)

-       4 tablespoons butter/jam (optional)

-       Salt and pepper to taste

Instructions

Add olive oil, eggs, egg whites and a dash of coconut milk to a medium skillet. Whisk together.  Add diced bell pepper and cook and stir over medium heat until eggs are set. Portion into containers based on serving needs. Store bread on the side and toast when ready to eat.

Nutrition Information

Amount Per Serving: Calories: 134, Total Fat: 5g, Saturated Fat: 1g, Cholesterol: 146mg, Sodium: 236mg, Carbohydrates: 4g, Dietary Fiber: 1g, Total Sugars: 1g, Protein: 17g


Garden Spinach Salad

Makes 6 Servings

Ingredients

-       12-13 cups baby spinach

-       6 hard-boiled eggs, chopped

-       12 strips bacon, cooked and crumbled

-       2 large red bell peppers, diced

-       1 1/2 cup croutons

-       1 cup crumbled feta cheese

-       1 small red onion, thinly sliced

-       1-pint cherry tomatoes

-       Your favorite balsamic dressing

Instructions

Heat oven to 400 degrees. Place bacon on an aluminum foil lined baking sheet and place in oven. Cook for 15-20 minutes then remove and place on a paper towel lined plate. Allow to cool then crumble.

In a small pot, add eggs and cover with cold water. Bring to a boil and boil for five minutes. Remove from heat and allow to cool to room temperature. Peel and chop.

Evenly divide spinach between meal prep containers and add all toppings. Store dressing on the side.

Nutrition Information

Amount Per Serving (includes buns): Calories: 332, Total Fat: 19g, Saturated Fat: 8g, Cholesterol: 227mg, Sodium: 731mg, Carbohydrates: 20g, Dietary Fiber: 2g, Total Sugars: 6g, Protein: 17g


Buffalo Wing Zucchini Boats

Makes 4 Servings

Ingredients

-       4 small-medium zucchini about 1¾ pounds

-       1 pound ground turkey

-       1 teaspoon olive oil

-       1/2 yellow onion, diced

-       2 stalks celery, chopped

-       1 (14.5 oz) can diced tomatoes

-       1/2 cup Buffalo Wing Sauce

-       1 1/2 cups shredded mozzarella cheese

-       Salt and pepper to taste

 Instructions

Heat oven to 400 degrees. Place a large skillet over medium-high heat and add olive oil. Add the turkey, onion, celery and diced tomatoes and cook for 7-9 minutes, until the turkey is cooked through, stirring occasionally. Stir in the buffalo wing sauce.

As the turkey cooks, cut the zucchini in half, lengthwise. Use a spoon to scoop the seeds and center out of each zucchini half, creating a zucchini boat. Place the zucchini in a 9x13 inch baking dish cut-side up. Spoon the turkey mixture into the zucchini boats. Sprinkle the zucchini evenly with the cheese. Cover the baking dish with foil. Bake for 20 minutes.

Nutrition Information

Amount Per Serving: Calories: 405, Total Fat: 23g, Saturated Fat: 8g, Cholesterol: 113mg, Sodium: 1035mg, Carbohydrates: 18g, Dietary Fiber: 4g, Total Sugars: 12g, Protein: 36g


Ham Sandwiches on Rye Bread  

Makes 4 servings 

Ingredients

-       8 slices rye bread

-       1 pound deli ham

-       1 medium tomato, thinly sliced

-       1/2 red onion, thinly sliced

-       4 tablespoons mustard or mayo

-       1 cup baby spinach

-       4 clementine oranges

-       1 large bag sweet potato chips

Instructions
Store bread two slices at a time in Ziplock bags. Evenly divide ham, tomato, red onion, condiments and oranges between meal prep containers. Assemble sandwiches right before eating. Divide chips in bags and keep on the side.

Nutrition Information

Amount Per Serving: Calories: 454, Total Fat: 13g, Saturated Fat: 1g, Cholesterol: 38mg, Sodium: 1674mg, Carbohydrates: 61g, Dietary Fiber: 6g, Total Sugars: 9g, Protein: 23g


Mango Chicken with Rice and Asparagus

Makes 6 Servings

Chicken Ingredients

-       6 boneless, skinless chicken breasts (about 3 pounds)

-       1 jar (16 oz) mango salsa (I like Newman’s Own)

-       1 yellow onion, roughly chopped

-       1 green bell pepper, cut into strips

-       Salt and pepper to taste 

Rice Ingredients

-       2 cups long grain white rice

-       4 cups water

-       Salt and pepper to taste

Asparagus Ingredients

-       2-3 bundles of asparagus, bottoms trimmed

-       1 tablespoon olive oil

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Place all chicken ingredients (except rice and asparagus) in a slow cooker. Cover and cook on low for 4 hours or on high for 2. Ensure chicken is fully cooked. Shred and cool.

Place rice in a medium pot and add correct water ratios. Refer to recipe for amounts. Bring to a boil, then reduce heat medium and cook until water is absorbed. Remove from heat and allow to cool.

Place asparagus spears on a large rimmed baking sheet. Drizzle with olive oil and salt and pepper. Roast in the oven for 15-20 minutes until crisp tender.

Evenly divide cooked and shredded chicken, rice and asparagus between meal prep containers.

Nutrition Information

Amount Per Serving: Calories: 401, Total Fat: 9g, Saturated Fat: 1g, Cholesterol: 12mg, Sodium: 280mg, Carbohydrates: 50g, Dietary Fiber: 2g, Total Sugars: 15g, Protein: 29g


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