April Meal Prep - Week 1 - Wednesday
On the menu for the day...
Breakfast: Mushroom and Cheese Scrambled Eggs with Oats and Toast
Snack: Classic Reuben Sandwich
Lunch: Thai Pork Tacos
Post-workout: Protein Shake
Dinner: One Pot Lemon Shrimp Orzo
Mushroom and Cheese Scrambled Eggs with Oats and Toast
Macros
632 Calories - 19 Fat - 72 Carbs - 11 Fiber - 4 Sugars - 43 Protein
Ingredients
- Egg (Uncooked) - 123.59 gram, or about 3 Large Egg(s)
- Skim Milk - 2.79 teaspoon
- Mushrooms - 1.86 ounce, or about 0.75 Cup(s) Sliced
- Parsley (Fresh) - 2.79 teaspoon
-Cheddar Cheese (Reduced Fat Shredded) - 5.11 teaspoon - Oats (Uncooked) - 65.05 gram, or about 0.75 Cup(s)
- Bread (Whole Grain) - 55.76 gram, or about 1 Slice(s)
- Paprika
Instructions
- Boil water for oats and cook per package directions.
- Wash and dry produce. Slice mushrooms. Chop parsley leaves.
- Heat a skillet to medium high and drizzle canola or vegetable oil in the pan. Once the oil is hot, add the mushrooms to the pan and sauté for 4-6 minutes. Season with a little pepper and paprika. If you like a little heat, add some cayenne pepper. Wait to season with salt until you have finished cooking the mushrooms to your liking. The salt will cause the mushrooms to hold onto water and hinder the cooking process.
- In a small bowl, whisk together the eggs and milk. Once the mushrooms are cooked to your liking, add the scrambled egg mixture to the pan and turn the heat down to medium.
- Stir the eggs occasionally. Once the eggs are fully set, remove them from heat and stir in the cheese until it is melted. Plate the cheesy egg scramble and add chopped parsley on top.
- Toast your bread to your liking.
Classic Reuben Sandwich
Macros
489 Calories - 17 Fat - 50 Carbs - 7 Fiber - 10 Sugars - 35 Protein
Ingredients
- Rye Bread - 2.56 ounce, or about 2.25 Slice(s)
- Corned Beef (Thinly Sliced) - 2.79 ounce
- Swiss Cheese (Fat Free Sliced) - 1.63 ounce, or about 1.75 Slice(s)
- Thousand Island Dressing (Fat Free) - 2.79 tablespoon
- Sauerkraut - 2.79 tablespoon
Instructions
- Heat a non-stick medium pan to medium/high heat. Spray with cooking spray (olive oil or canola oil cooking spray).
- Assemble sandwich with thousand island dressing, Swiss cheese, sauerkraut (solids only) and corned beef.
- Add the sandwich to the hot pan and cover with a lid to make sure the sandwich heats through and the cheese melts.
- Cook for about 3-4 minutes each side or until you reach your desired doneness.
Thai Pork Tacos
Macros
632 Calories - 22 Fat - 68 Carbs - 4 Fiber - 5 Sugars - 41 Protein
Ingredients
- Pork Tenderloin (Uncooked) - 4.35 ounce
- Olive Oil - 0.89 teaspoon
- Peanut Butter - 5.33 teaspoon
- Soy Sauce - 2.66 teaspoon
- Basmati Rice (Uncooked) - 30.18 gram, or about 0.25 Cup(s)
- Tortilla (Whole Grain 8 Inch) - 69.23 gram, or about 1.5 Tortilla(s)
- Orange Bell Pepper - 35.50 gram, or about 0.25 Medium Pepper(s)
- Cilantro (Fresh)
- Cumin
- Ginger (Ground)
- Crushed Red Pepper Flakes
Instructions
- Preheat the oven to 450 degrees F. Boil a pot of water for rice. Cook the rice per the package directions.
- Brush the pork tenderloin with a little olive oil (it is ok to use more than what is listed, some cooks off) and season with salt and pepper. Heat a skillet to medium/medium high heat.
- Brown all sides of the pork, this will take about 6-8 minutes. Once it is all browned, remove from heat and place in a greased baking dish.
- In a small bowl, mix together the peanut butter and soy sauce. Feel free to add more soy sauce if you think the mixture is too thick. Stir in about 1/2 teaspoon of each- cumin, ground ginger, and red pepper. Use as much or as little seasoning as you like.
- Coat the pork tenderloin in the Thai sauce mixture. Cook in the oven for 10-12 minutes, until it has reached desired doneness.
- When the pork is almost done, slice the orange bell pepper into thin strips and chop cilantro leaves. These are your soft taco fillings.
- Let the pork rest before slicing for the tacos.
- Fill your tortillas with pork, bell pepper and cilantro.
One Pot Lemon Shrimp Orzo
Macros
632 Calories - 20 Fat - 71 Carbs - 7 Fiber - 7 Sugars - 42 Protein
Ingredients
- Shrimp (Uncooked and Peeled) - 4.32 ounce, or about 11 Large Shrimp
- Orzo (Uncooked) - 2.64 ounce, or about 0.5 Cup(s)
- Chicken Broth (Low Sodium) - 15.47 ounce, or about 2 Cup(s)
- Broccoli - 3.18 ounce, or about 1 Cup(s) Chopped
- Yellow Onion - 1.82 ounce, or about 0.5 Cup(s) Sliced
- Olive Oil - 3.64 teaspoon
- Cream Cheese (Fat Free) - 1.82 tablespoon
- Lemon Juice - 1.36 teaspoon
- Thyme (Fresh) - 1.82 teaspoon
- Garlic
Instructions
- Gently wash and dry produce. Cut broccoli into bite sized florets. Peel and dice yellow onion. Mince, press or finely chop garlic (1-4 cloves depending on taste preference and amount you are meal prepping). Chop fresh thyme leaves.
- Make sure shrimp and cleaned, de-veined and peeled if you didn’t buy them that way.
- Heavy a large Dutch oven or heavy bottom pot to medium-high heat. Add the olive oil, onion, garlic and fresh thyme to the pot. Cook for 4-6 minutes or until onion is tender and translucent. Stir frequently.
- Add the orzo to the pan to toast it, and get it coated in oil. Cook for about 2 minutes or until lightly toasted. Add double the chicken broth as the amount of orzo in the pan. For example if you are cooking 1/2 cup of dry orzo, add 1 cup of broth. Bring to boil.
- Once it boils, reduce heat to simmer for 15 minutes. Then add 1- 2 cups additional broth with your broccoli and shrimp to the pot. Cook for 5 more minutes or until shrimp are pink and done, and broccoli is tender.
- Remove the pot from heat, and stir in a little salt and pepper, cream cheese, lemon juice (as much or as little as you prefer). Stir until you have a creamy sauce, then enjoy. Option to top with other fresh herbs.
Alright... Wednesday is wrapped! Hope you guys are enjoying the prep!
