Actually. I take that back. They aren't the best quality, but that's because I'm keeping it real on this blog. My food prep isn't pretty. Especially when my goal is to be quick & efficient... which is absolutely the theme of this week!
Since my meal prep has been SUPER boring lately, I decided to present you the meal plan/food prep for one of my clients :) The goal was to have portable, quick, easy breakfasts, snacks and lunches because she is away from home for these meals. So... here's the plan:
Breakfast:
- Clean Egg Muffins (I borrowed, then tweaked, the recipe from Oxygen Magazine... you'll find my version below)
- French Toast Bake
- Protein Pancakes (you'll have to scroll down)
Snacks:
- Lara Bars
- Greek Yogurt with Fruit
- Hummus with Vegetables (red bell peppers, carrots, green beans)
- and... that Almond Joy (Chocolate/Coconut) Protein Bar recipe I promised :)
Lunch:
- Turkey Herb Burgers (ok, they're muffins) with a variety of things to keep it interesting, while still being simple
I started by making the Clean Egg Muffins because they are the most "labor intensive"... and by labor intensive, I mean that you have to chop/shred 4 ingredients and then mix them... AND you have to crack eggs.
Clean Egg Muffins
Ingredients:
4 whole eggs
1 small carton egg whites
4 scallions, sliced
1/2 red bell pepper, chopped
1 zucchini, shredded
6 slices nitrate free turkey bacon
1/2 tsp basil
1/4 tsp oregano
salt & pepper
Directions:
Prepare all vegetables (chop, shred, etc.)
Spray muffin tin with non-stick cooking spray
Distribute veggies evenly in each cup
Slice turkey bacon. Top veggies with bacon
Combine eggs and egg whites, along with spices
Pour over mixture
Bake at 350 for 25-30 minutes until they are golden and puffy
I also whipped this up last week, but skipped it this week...
French Toast Bake
Ingredients:
4 slices Alvarado Street Bakery Sprouted Wheat Cinnamon Raisin bread, cubed
1 c egg whites
1/3 c unsweetened vanilla almond milk
1/2 tsp vanilla extract
2 packets stevia
cinnamon
Directions:
Spray 9" cake pan with non-stick cooking spray
Place bread pieces into pan
Whisk together all remaining ingredients and pour over bread
Bake at 350 for 20(ish?) minutes, until golden and eggs have set
I made these for an event awesome purse party last week...
Almond Joy Protein Bars
I'm not actually sure if I can call them that, but I'm going to until somebody tells me otherwise...
Ingredients:
4 egg whites
1- 4 oz cup unsweetened apple sauce
1/2 c unsweetened vanilla almond milk
3 packets truvia (if you want them really sweet, add more)
~1/8 tsp coconut extract
1 c oat flour (I make my own... just put oats in a blender)
2-3 scoops vanilla protein powder (I'm sure chocolate would be fine too)
3 tbsp cocoa powder (use less if you're using chocolate protein powder)
1/2 tsp baking powder
1/2 tsp baking soda
1/4 c shredded coconut, for topping, if desired
Directions:
Prepare a square baking dish with non-stick cooking spray (I used a 9x9... I think)
Combine all ingredients, except shredded coconut, and stir together. Pour into pan. Top with coconut, if desired.
Bake at 350 for 16-20 minutes
While the bars and the egg muffins were in the oven, I threw these together because they bake at a different temperature. As soon as the others were out, I cranked up the temp, and popped these in!
Turkey Herb "Burgers"
Ingredients:
1 lb ground turkey breast
1/2 red onion, FINELY chopped
1/4 c Italian style bread crumbs
3 tbsp greek yogurt
1 tbsp basil
2 tsp garlic
2 tsp dijon mustard
salt & pepper
Directions:
Combine all ingredients.
Spray 6 cups of a muffin tin with non-stick cooking spray
Divide mixture into those 6 cups
Bake at 375 for 16-18 minutes until the onions on top have gotten a little crispy
I use these muffins in different combinations so I'm rarely having the same lunch twice. Or, in this case, my client is rarely eating the same lunch twice. My go-to options are:
1. spaghetti squash, marinara sauce, and a muffin
2. brown rice pasta, marinara sauce, and a muffin
3. brown rice, vegetables of choice + soy sauce, and a muffin
4. sweet potatoes, vegetables of choice, and a muffin + salsa/hot sauce
Like I mentioned, it's still VERY simple, but it's different every day.
In addition to working (a LOT), doing meal prep for myself & a few others, and going to a few events this last week, I've also been getting in some KILLER circuit workouts! They are totally different than what my body is used to, so I've definitely been feeling the soreness!!
 |
| we clean up good :) rosebud baseball fundraiser 3/28/2013. |
Leg Day Circuit
-- Barbell Squats x15
-- Bulgarian Split Lunge x15/leg
-- Bench Quick Steps x30 seconds
-- Leg Extension x15
-- Single-Leg Dumbbell Deadlift x15/side
-- Side Lunges x10/side
-- Barbell Calf Raise x15 (I really meant to do these as a combo-move with the squats, but I forgot... every round)
Complete for 4 rounds.
It took me about 35 minutes, including a 5 minute warm-up/cool-down on the elliptical. and then I was sore for 4 days.
Good luck!! Have fun!! and let me know if you sample any of the recipes!! :)
