Sunday Meal Prep – Week 5

Sunday-Food-Prep

Today was a very rainy and cold day, perfect for cranking the tunes and getting to work on the next weeks meals!

Sunday Meal Prep all planned out!

Meal 1: (Mon/Wed/Fri): Tropical Shakeo w/mixed berries
Meal 1: (Tues/Thurs): Chocolate Vegan Shakeo

Meal 2: (Mon/Wed/Fri): Spinach quinoa scramble & 1/2 container strawberries
Meal 2: (Tues/Thurs): Oatmeal and banana pancake*

Meal 3: (Mon/Wed/Fri) Waldorf Chicken Salad Pocket*
Meal 3: (Tues/Thurs) Salmon, brown rice & asparagus

Meal 4: Fixified Broccoli Salad*

Meal 5: Chicken, fish, beef – Veggies, Yellow on Mon/Wed/Fri, Purple on Tues/Thurs

* recipes posted below

My 21 Day Fix daily container counts:
4 red
3 green
2 purple
1 blue
2 yellow
1 orange (typically used for dressing on salads at dinner)

 

‘Fixified’ Broccoli Salad
Makes 6 – 1 cup servings

Ingredients
For the dressing:
1 cup 2% or low-fat cottage cheese
1/4 cup 1% or fat free greek yogurt
2 Tbs apple cider vinegar
1 Tbs raw sugar

For the salad:
5 cups broccoli florets
1 cup red onion, chopped small
1 cup shredded cheddar
8 slices reduced-fat turkey bacon, cooked and chopped
black pepper, to taste

Instructions
Add all dressing ingredients to a blender and blend until completely smooth. Pour dressing into a large bowl.
To the bowl, add your remaining ingredients and mix everything together. Does it get easier than that?! Enjoy!

Container Equivalents: 1 GREEN, 1/2 RED, 1/2 BLUE, 1/2 TSP RAW SUGAR

586332678Banana oatmeal pancakes:
Makes 1 serving

Ingredients

1 ripe banana
1 egg
1/4 cup rolled oats
1 tsp coconut oil

Directions
Heat a small pan over medium heat with the coconut oil. In a bowl mash the banana with the egg, then stir in the oats.

Pour into heated pan, and allow to cook until that first side sets ~ about 4 minutes. You want to make sure your first side is pretty set or else when you flip it the pancake will break. Flip and cook on second side for 2-3 minutes.

Top it with peanut butter if you like!

Container Equivalents: 1/2 RED, 1/2 YELLOW, 1 PURPLE, 2 TSP (if topping with peanut butter)

586335178
Waldorf Chicken Salad Pita’s

Makes 1 serving

Ingredients


2/3 cup cooked chicken, diced small
3 Tbs nonfat greek yogurt
1/4 cup chopped sweet apples
1/4 cup red grapes, halved or quartered
1/4 cup celery, chopped
5 pecan halves, roughly chopped (optional)
black pepper, to taste
1/4 cup fresh spinach
1/2 of a whole wheat pita

Instructions
Mix all ingredients together except spinach and pita. Season to taste with black pepper. Fill the pita pocket with the spinach and the chicken salad mixture. It might not all fit into your pita – you can either fill another pita half if you have another half of a yellow to use, or you can just do what I do and eat it on the side smile emoticon
Container Equivalents: 1 RED, 1/2 PURPLE, 1/2 GREEN, 1/2 YELLOW, 1/2 BLUE (if using pecans)

I bought chicken already cut up for a stirfry and cooked it in my Pampered Chef Oven Baker then cut it up into little cubes.

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Salmon and asparagus baked in the oven, brown rice per instructions. 🙂

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Finally, everything prep and packed.  Split down the middle, bottom photo shows Mon/Wed/Fri prep (including spinach quinoa scramble which I will make fresh on the day of, this one I ate after taking the picture).

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Hope this has given you some prep ideas!

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