Bodies By Clarke Meal Prep July Week 1
Banana Baked Oatmeal
Equipment
- Mixing bowl
- 12-cup muffin pan
Ingredients
- 3 cups rolled oats or old fashioned oats
- 1 teaspoon ground cinnamon
- 1 teaspoon baking powder
- ¼ teaspoon salt
- 2 large eggs
- ¼ cup pure maple syrup can also use coconut sugar or brown sugar
- 1 cup mashed banana 2 bananas
- 1 teaspoons pure vanilla extract
- 1 cup Unsweetened coconut milk or almond milk dairy milk can be substituted
- ¼ cup melted coconut oil
- 1 cup chocolate chips
- Cooking spray.
Instructions
- Preheat the oven to 350.
- In a medium bowl combine the rolled oats, cinnamon, baking powder, and salt. Set aside.
- Crack the 2 eggs into another medium bowl. Whisk together with the maple syrup, mashed banana, and vanilla extract till the ingredients are combined and smooth.
- Slowly whisk in the milk and coconut oil.
- Pour the wet ingredients into the dry ingredients. Stir until all the oats are covered and moistened. If the oats seem a little dry add a couple more tablespoons of milk.
- Slowly stir in the chocolate chips.
- Spray a muffin pan with cooking spray then divide the oatmeal mixture among the 12 muffin cups. Press the mixture down with a spoon so all the oats are covered in liquid.
- Bake for 30 minutes or until the tops are golden brown.
- Let cool for 5 minutes. Enjoy with a little pure maple syrup.
https://www.organizeyourselfskinny.com/banana-and-chocolate-chip-baked-oatmeal-cups/
Chicken Salad Mason Jar Salads
Make these easy Chicken Salad Mason Jar Salads for make ahead lunches during the week! With grapes, apple, toasted pecans, and a creamy poppy seed dressing, these healthy meal prep salads in a jar are sure to become a favorite!
Servings: 4
Calories: 287kcal
Ingredients
For the salads:
• 2 boneless skinless chicken half breasts about ¾ pound
• 3 ribs celery chopped
• 1 apple chopped
• 2 teaspoons lemon juice
• 1 cup grapes halved
• 8 leaves romaine lettuce chopped*
• ½ cup pecans toasted
For the dressing:
• ¾ cup Greek yogurt
• 1 1/2 tablespoons apple cider vinegar
• 1 tablespoon honey
• 1 tablespoon lemon juice
• 2 tablespoons water
• 1 teaspoon poppy seeds
• salt and pepper
Instructions
Cook the chicken:
1. Heat a medium or large skillet over medium heat and spray with cooking spray. Add the chicken and season with salt and pepper. Cook until browned on one side, 2-3 minutes. Flip chicken and brown on second side, about 2 minutes. Pour in water so that it reaches halfway up the sides of the chicken; cover skillet with lid. Continue cooking chicken until it is cooked through (it should read 165 degrees F on an instant-read thermometer). Remove chicken to a plate to cool.
Meanwhile, prepare the rest of the salads:
1. Whisk together dressing ingredients. Taste and add a bit more honey (1/2 teaspoon) if desired. Divide dressing evenly between four 16-ounce mason jars.
2. Toss the apple pieces with 2 teaspoons lemon juice.
3. Once the chicken is cooled, chop it into bite-sized pieces.
4. Divide the remaining salad ingredients between the four mason jars, in this order: celery, chicken, apple, grapes, lettuce, pecans. Seal jars with lids and refrigerate. When you’re ready to eat your salad, shake it up in the jar to mix in the dressing, pour into a bowl or plate, and enjoy!
5. Salads will last for 3 days in the refrigerator.
Chicken Salad Mason Jar Salads with Creamy No-Mayo Dressing
Grilled Pork Loin with Pineapple Salsa
INGREDIENTS
- 1– 1 ¼ pork tenderloin
- ½ teaspoonchili powder
- ½ teaspoongarlic powder
- ½ teaspoononion powder
- ½ teaspoondried oregano
- ½ teaspoonfine salt
- ¼ teaspoonblack pepper
- 1pinch cinnamon
For the Pineapple Salsa:
- 1 cupdiced fresh pineapple
- ½ cupdiced red bell pepper (about ½ medium)
- ½ cupdiced red onion (about ½ small)
- ½– 1 small jalapeño, seeds and membranes removed, finely chopped
- ¼ cupfresh cilantro, chopped
- 2 tablespoonslime juice (1 medium)
- 1garlic clove, minced or grated
- Fine salt to taste
INSTRUCTIONS
- Prepare the salsa by combining the pineapple, bell pepper, onion, jalapeño, cilantro, lime juice, garlic, and salt in a medium bowl. Toss to combine and set aside in the refrigerator until ready to serve.
- Preheat the grill to medium-high heat (425℉).
- Prepare the rub by combining the chili powder, garlic powder, oregano, salt, pepper, and cinnamon in a small bowl.
- Pat the pork tenderloin dry with paper towels then sprinkle all over with the rub. Allow to rest at room temperature for 15 minutes.
- Place tenderloin directly onto the grill grates over indirect heat and cook for 22-25 minutes, turning halfway through cooking time, or until an instant read thermometer registers 145℉. Cooking time will vary depending on the thickness of the pork tenderloin you are using.
- Remove the tenderloin to a clean plate and loosely tent with foil or cover with a bowl. Allow pork to rest for 10 minutes to allow the juices to redistribute throughout the meat.
- To serve, slice tenderloin across the grain and serve with pineapple salsa.
- Store leftover tenderloin and salsa in separate airtight containers in the refrigerator for up to 3 days.
https://therealfooddietitians.com/grilled-pork-tenderloin-pineapple-salsa/
