April Meal Prep - Week 1 - Thursday

kbarrett (48)in #nutrition • 6 years ago

Day 5 of our Meal Prep... let's do this!

On today's menu:
Breakfast: Peanut Butter Protein Pancakes
Snack: Shaved Brussels Sprout Salad
Lunch: Spicy Ginger Beef with Broccoli and Basmati Rice
Post-workout: Protein Shake
Dinner: Honey Garlic Chicken with Roasted Carrots and Lentils

Peanut Butter Protein Pancakes

Macros
632 Calories - 19 Fat - 72 Carbs - 9 Fiber - 25 Sugars - 43 Protein

Ingredients

Banana - 111.02 gram, or about 0.75 Medium Banana(s)
Oats (Uncooked) - 40.71 gram, or about 0.5 Cup(s)
Egg (Uncooked) - 42.56 gram, or about 1 Large Egg(s)
Chocolate Peanut Butter Protein Powder - 34.23 gram, or about 1 Scoop(s)
Skim Milk - 2.78 tablespoon, or about 0.25 Cup(s)
Canola or Vegetable Oil - 1.39 teaspoon
Peanut Butter - 2.78 teaspoon
Honey - 1.85 teaspoon

Instructions

In a medium mixing bowl, mash the banana. Add egg to the mixing bowl and beat with a fork. Add the oats, milk, protein powder, and canola oil stirring until smooth.
Heat skillet to medium and spray cooking spray in skillet evenly. Use 1/4 cup measuring cup to measure out pancake batter. When you see small bubbles start to form, the pancake is ready to flip. It won't puff up like traditional pancakes, so watch them closely.
Make sure to add more cooking spray in between pancakes. Repeat until batter is gone.
In a small bowl or mug, mix the peanut butter and honey with a little water to make the topping for the pancakes.

Shaved Brussels Sprout Salad

Macros
489 Calories - 17 Fat - 52 Carbs - 8 Fiber - 36 Sugars - 32 Protein

Ingredients

Rotisserie Chicken (Without Skin) - 3.60 ounce
Shaved Brussels Sprouts (Raw) - 2.63 ounce, or about 2.75 Cup(s)
Pecan Pieces - 0.88 tablespoon
Dried Cranberries - 2.28 tablespoon
Apple - 2.63 ounce, or about 0.5 Medium Apple(s)
Red Wine Vinaigrette Salad Dressing - 1.76 tablespoon

Instructions

Wash, dry and slice apple. If you couldn’t find a bag of shaved Brussels sprouts and opted to make your own- wash, dry and thinly slice sprouts for your salad base.
Use a mixing bowl combine shave sprouts, pecans, cranberries and apple. Don’t mix in your dressing until you are ready to eat.
Remove the skin from the rotisserie chicken. Then shred all the chicken meat and place in a large tupperware. You can measure out what you need for each salad from this large container of shredded meat.
Store all ingredients in the fridge until you are ready to eat your salad. You can eat the whole salad cold, or heat the chicken add it to the salad.

Spicy Ginger Beef with Broccoli and Basmati Rice

Macros
632 Calories - 19 Fat - 71 Carbs - 7 Fiber - 4 Sugars - 44 Protein

Ingredients

Ribeye (Uncooked) - 5.16 ounce
Canola or Vegetable Oil - 1.94 teaspoon
Ginger Root (Fresh) - 2.77 teaspoon, or about 0.25 Cup(s) Slices
Yellow Onion - 1.84 ounce, or about 0.5 Cup(s) Sliced
Broccoli - 3.69 ounce, or about 1.25 Cup(s) Chopped
Basmati Rice (Uncooked) - 74.70 gram, or about 0.5 Cup(s)
Soy Sauce
Crushed Red Pepper Flakes

Instructions

Boil water for rice. Make sure to use the correct water to rice ratio, and cook per package directions.
Wash and dry produce. Chop broccoli into florets. Peel and cut ginger root into strips. Dice the yellow onion.
Cut the ribeye steak against the grain into strips.
Heat canola oil or vegetable oil in cast iron skillet. You can also use a wok or large skillet. It helps if it has tall walls to keep all the good stuff in the pan. Bring the heat up to medium heat. The oil will start to glisten.
Once the oil is hot, add the ginger and cook for 2-3 minutes until crisp. Spoon out the ginger once its done and set it on a plate with a paper towel. This will help to absorb the oil.
Keep the heat high enough so the oil is glistening, and add the steak to the pan. Season with salt and pepper. Cook until browned, about 3-5 minutes. Then remove from heat to rest, and add to the plate with the ginger.
Add your onion and broccoli to the cast iron skillet. Season with a little salt and pepper. Cook for 2-4 minutes until toasted and reaching desired doneness. Cook as little or as long as you like.
When your rice is done, add it to your bowl. Top with broccoli, onion, ginger and steak. Season with crushed red pepper and soy sauce to taste.

Honey Garlic Chicken with Roasted Carrots and Lentils

Macros
632 Calories - 20 Fat - 71 Carbs- 12 Fiber- 15 Sugars- 43 Protein

Ingredients

Chicken Breast (Uncooked) - 3.67 ounce
Olive Oil - 3.44 teaspoon
Soy Sauce - 1.83 teaspoon
Honey - 2.93 teaspoon
Garlic - 0.92 teaspoon
Carrots (Peeled) - 119.12 gram, or about 1 Cup(s) Chopped
Lentils (Uncooked) - 69.64 gram, or about 0.25 Cup(s)
Red Onion - 27.49 gram, or about 0.25 Cup(s) Sliced
Turmeric (Ground)
Chicken Broth (Low Sodium)

Instructions

Preheat the oven to 425 degrees F.
Wash and dry produce. Mince or finely chop garlic. Dice red onion. Peel carrots (these will get added to the lentil dish later).
Rinse the lentils in a strainer. Grease a baking dish with cooking spray. Fill it with your serving of lentils, the red onion and double the chicken broth. For example, if your recipe calls for 1 cup of lentils, add 2 cups of broth. Mix well and place in the preheated oven for 40-45 minutes.
In a small bowl, mix the olive oil, soy sauce, honey and garlic. This is your glaze for the chicken.
Pound the chicken breast so the entire breast is the same thickness. You can use a meat mallet or place the chicken breast in a ziplock and use your hands or a can of food. Place the chicken in a separate baking dish greased with cooking spray and coat both sides with the glaze. Let this sit and marinade until the 40-45 minutes is up on the lentil mixture.
Check the lentil mixture half way through and add additional chicken broth if needed. Stir and season with salt and pepper.
In a mixing bowl, toss the carrots with a little olive oil, salt, pepper and some turmeric (just a 1/2 teaspoon should be enough). When the lentils are almost fully cooked after the 40-45 minutes, fluff the lentil mixture with a fork and add the carrots on top. Place the chicken in the oven with the carrots and lentils and cook for 15-20 minutes.
When it is fully done cooking, the chicken will no longer be pink in the middle and will have reached an internal temperature of 165 degrees F.

Alrighty... Day 5 is in the books. BOOM!