Meal Prep Menu: Week 11

NOTE: These menus are designed to give you meal ideas, not to tell you how many calories to eat per day.  Please make sure to calculate your macros HERE and then adjust the menu items’ portion sizes as needed. 

 

This week’s recipes:

• Pineapple Coconut Overnight Oats
• Teriyaki Chicken & Vegetables
• Southwestern Chicken Bake
• Maple Pecan Banana Bread Muffins 

 

Don’t forget to leave a comment on each recipe to let us know how you liked them! We love seeing your photos in the Meal Prep Facebook group too! 

How to customize:

If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at [email protected]! 

 

• Pineapple Coconut Overnight Oats
  • This recipe is already vegetarian/vegan is made with a vegan protein powder

• Teriyaki Chicken & Vegetables
  • To make the vegetarian/vegan, swap the chicken for cubed tofu, tempeh, or a chicken alternative such as Quorn. 

• Southwestern Chicken Bake
  • To make this vegetarian/vegan, swap the chicken for sliced tofu or a chicken cutlet alternative such as Quorn brand. Also, swap the cheese for a dairy-free alternative.
  • Quinoa can be swapped for white rice or brown rice. 
  • The poblano pepper is optional

• .Maple Pecan Banana Bread Muffins 
  • To make this vegan, use an egg replacement for the 5 eggs. 
  • To make this nut-free, leave the pecans off the top. 
  • The liquid stevia can be swapped for a calorie-free liquid sweetener of choice.

 

How to alter the macros:

 

• Pineapple Coconut Overnight Oats
  • This recipe is very macro balanced. You can increase the protein by adding 1.5x the protein powder. You may need to add extra milk if you like it a bit thinner. 
  • To reduce the fat, use a low-fat milk alternative such as almond milk. 

• Teriyaki Chicken & Vegetables
  • To reduce the carbs, swap the white rice for riced cauliflower.
  • To increase the fat, increase the sesame oil to 2 tbsp.

• Southwestern Chicken Bake
  • To reduce the calories in this recipe, decrease the protein by using ½ pound chicken breast instead of 1 pound. 

• Maple Pecan Banana Bread Muffins 
  • The macros on the muffins can't be changed. However, you can increase the carbs by serving with fresh fruit, adding cottage cheese or Greek yogurt to increase the protein, or adding nut butter/butter to increase the fat. 

*Please note that any changes to ingredients will alter the macros on each recipe. 

 

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