meal plan week 6
Holy moly this week is fantastic. We’re starting the day off STRONG with these savory and sweet breakfast muffins (SO easy to whip up), and moving down to tangy peanut chicken Thai salad jars (incredibly portable to bring to work!), then working our way through burrito bowls and the BEST banana chocolate oat bars you’ve ever had in your life. This week is bursting with flavor, healing ingredients like lime, pecans, and cinnamon to fend off the cold/flu, and PCOS-friendly antioxidants. Truly a winner. I hope you love this one as much as I do!!
Pancake Sausage Muffins:
-4 eggs
-1 c milk of choice
-1/4 c pure maple syrup
-3 c pancake mix (I like Kodiak protein for more protein+fiber)
-1/4 tsp salt + pinch black pepper
-1 lb cooked Italian sausage
-2 c shredded cheddar cheese
-1/4 c sliced green onions
1. Preheat oven to 350 degrees F and grease two muffin pans (or line with muffin liners!)
2. Whisk eggs, milk, and maple syrup in a large mixing bowl. Fold in pancake mix, add salt and pepper, and mix in sausage, cheese, and green onions.
3. Scoop into muffin tin and bake 25 mins or until cooked through and golden brown.
Makes: 20 muffins; or roughly 7-10 servings
Serving size: 2-3 muffins; I serve these with some berries on the side!
Thai Peanut Chicken Salad Jars:
For the dressing, whisk in a small bowl:
-2 Tbsp warm water
-1/4 c tamari or low sodium soy sauce
-3 Tbsp toasted sesame oil
-3 Tbsp rice vinegar
-2 Tbsp honey
-1/4 c peanut butter
-Juice from 1/2 small lime
-1 clove garlic, minced
1. Divide into the bottom of 4 large jars.
2. Next, layer each jar with: 1 c cooked shredded chicken (can use a Rotisserie chicken for this if you’d like!), then 1/4 c shredded carrot, 1/3 c coleslaw mix, 1/4 c sliced red cabbage, 1/4 c frozen, thawed edamame (I forgot this in the video and left them on the counter SMH sorrrrry!!!), 2 Tbsp sliced green onion, 1 Tbsp minced cilantro, 3 Tbsp roasted peanuts
3. Seal and refrigerate until ready to eat!
Makes: 4 servings
Burrito in a Bowl:
-1 red bell pepper, diced
-1 red onion, diced
-1 jalapeno, diced finely
-1.5 c dry brown rice
-Spices: 1 tsp salt, 1/2 tsp black pepper, 1 tsp smoked paprika, 2 Tbsp chili powder, 1/2 tsp cumin, 1 tsp garlic powder
-3 c beef bone broth
-1/4 c tomato paste
-1 Tbsp avocado oil
-1 15-oz can black beans
-1.5 c frozen corn
-2 lb cooked lean ground beef
-2 c shredded cheddar cheese
-Cilantro for topping
1. Preheat oven to 400 degrees F. Add bell pepper, onion, jalapeno, rice, and spices to a large 9x13” rectangular baking dish.
2. In a mixing bowl, whisk bone broth, tomato paste, and avocado oil. Pour over veggie/rice mixture and stir to coat.
3. Add beans, corn, and ground beef and toss to coat.
4. Cover and bake 1 hour, or until rice is fluffy and cooked through. Top with cheese and place back in the oven for 5-10 mins until cheese is melted. Sprinkle with cilantro!
Makes: 6 servings
Chunky Monkey Oat Bars:
-2 very ripe bananas
-2 c rolled oats
-1/2 c peanut butter (or other nut/seed butter)
-3 Tbsp maple syrup (can also use honey)
-1/2 tsp cinnamon
-Pinch sea salt
-1/4 c chopped pecans (or other nut/seed; can also omit if desired)
-1 bar chocolate of choice, chopped (I used Hu, a handful of chocolate chips can work too!)
1. Preheat oven to 350 degrees F and line a square 8x8” baking dish with parchment paper. Grease the parchment paper.
2. In a large mixing bowl, mash the bananas. Add in oats, peanut butter, maple syrup, cinnamon, sea salt, and chopped pecans. Stir well until fully combined.
3. Press the mixture into the baking dish, smoothing the top out, sprinkle with chocolate chunks, and bake 20 mins (or until it feels a little firm to the touch). I sprinkled mine with a little flaky sea salt right when it came out of the oven!
4. Let cool 20 mins, then slice up.
Makes: 6 servings
