Buffet Style Meal Prep - Oatmeal Muffins, Egg Cups, Lentils + More

Meal prepping food in bulk will set you up for success. Good nutrition is key for performance in life, in work and during your workouts. I know I’m so much more productive because my clean eating allows me to be my sharpest all day. Because when you eat like crap, you’re going to feel like crap. So you might as well plan out your food so you’re not tempted by crappy office donuts or the nearest bagel shop. Take a look at some of my groceries for the week:

I got some delicious goodies from Melissa’s Produce so I was excited to incorporate different veggies into my meal prep. I included 21 Day Fix corresponding color containers for those on that program or another Beachbody program that uses the color container system.

Here’s everything when it’s done.

 

Proteins (red)
Shredded chicken
Egg white cups
Ground turkey with tomatoes & onion
Hard boiled eggs

Protein powders (red)
@shakeology (not shown)
Vega performance protein (not shown)

Veggies (green)
Mini bell peppers
Melissa’s Produce chopped cucumbers
Melissa’s Produce cherry tomatoes
Melissa’s Produce baby squash & zucchinis
Melissa’s Produce roasted carrots
Roasted broccoli & mushrooms
Broccolini
Spinach (not shown)

Carbs (yellow)
Lentils
Oatmeal cups

Fruit (purple)
Bananas
Apples

Healthy fats (not shown – blue/teaspoons)
Avocados
Peanut butter (not shown)

Seeds/oils (orange – not shown)
Balsamic vinaigrette dressing
Olive oil
Sesame oil

Seasonings (free food – not shown)
Flavorgod everything spicy
Flavorgod lemon & garlic
Flavorgod garlic lovers
Flavorgod everything seasoning

Drinks
Kombucha (12oz = 1 yellow on 21 day fix)

Now that’s one satisfying week! Here are a couple recipes used in this meal prep.

Egg White Cups

Egg cups are perfect for on-the-go. I love this recipe because you can mix and match what you want, add cheese or choose between egg whites or whole eggs. The recipe I used below makes 6 servings, 2 egg cups each.

Ingredients:
Nonstick cooking spray
½ cup unsweetened almond milk (optional)
16 large egg whites (2+ cups)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1-2 cups @melissasproduce cherry tomatoes
1 cup chopped spinach

Preparation:
Preheat oven to 350° F.
Prepare twelve muffin cups by coating with spray. Set aside.
Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
Evenly place in veggies – feel free to get creative with your additions.
Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.

21 Day Fix portions: about 1/2 red , 1/3 green per 2 eggs cups.

 

Oatmeal “Muffin” Cups

Oatmeal cups are freaking delicious. I love the texture, sweetness and ease of this recipe.

Serving size: 12 servings, 1 cup each

Ingredients:
Nonstick cooking spray
2 large eggs, lightly beaten
1 tsp. pure vanilla extract
2 large bananas, mashed
1 Tbsp. raw honey
2½ cups old-fashioned rolled oats
1 Tbsp. ground cinnamon
1½ tsp. baking powder
1½ cups water
¼ cup blueberries

Instructions:
Preheat oven to 350° F.
Prepare twelve muffin cups by coating with spray. Set aside.
Combine eggs, extract, bananas, and honey in a large bowl; mix well. Set aside.
Combine oats, cinnamon, and baking powder in a medium bowl; mix well.
Add oat mixture to egg mixture; mix well.
Add water; mix well.
Divide oat mixture evenly between prepared muffin cups.
Top with blueberries.
Bake 26 to 30 minutes, or until golden brown and toothpick inserted into the center comes out clean.

Tip:
Pecans, cashews, sunflower seeds, dried cranberries, or dark chocolate chips can be added 🙂

21 Day Fix Portions: about 1/2 yellow, 1/2 purple per each

 

Shredded Chicken

This salad bowl was delicious and everyone always asks how my shredded chicken looks so delicious. It’s actually super simple and easy to make. Here’s how I do it (about 4 servings)
Ingredients:
1 tablespoon olive oil (optional)
16 oz chicken breast
Flavorgod seasoning
Garlic powder
1 cup low-sodium chicken broth (or enough to cover chicken)

Instructions:
Place chicken in pan with broth, seasoning and olive oil.
Bring to boil and let simmer for 15-20 minutes.
Cover and leave heat on low.
Continue to cook for another 45-75 minutes or until chicken shreds when you use a fork.
To shred chicken, it’s easiest while warm/ Use two forks to pull the chicken apart.

Hope you found this helpful – feel to leave any comments