Hey all!
I decided to do a meal planning/prep kind of article this month so you have some killer new salads and overnight oats ready to go for your breakfast and lunch! I’m sure you have seen a “how to meal prep salads or overnight oats” blog at some point, so let me help simplify it. The goal is to make something balanced (macronutrient-wise), colorful, fresh, filling, and tasty. So many lovely fruits and veggies are in season right now, so let’s take advantage. Mother Nature knows when and what we should eat which coincides with our body’s optimal health. How brilliant is she?!
Balanced Salads:
a. Have protein, fat, and carbohydrates
b. Have at least 3 different colors
c. Are filling and satiating but yet make you feel light and energetic
d. Whole food dressing (that can be your fat source)
e. Delicious!!!
The “Power to the People” Kale and Tofu Salad
Ingredients:
- Wild Rice/Barley
- Lentils
- Spicy Ginger Tofu
- Kale
- Red onion
- Carrots
- Steamed broccoli
- Bell pepper
- Sunflower seeds
The Immuno-Boosting Burrito Bowl
Ingredients:
- Black Beans
- Tomatoes
- Red onion
- Quinoa
- Avocado
- Bell pepper
- Sweet potatoes
The Immuno-Boosting Buddha Bowl
Ingredients:
- Chickpeas
- Spicy Ginger Tofu
- Kale
- Spinach
- Quinoa
- Bell pepper
- Brocolli
- Sweet potatoes
- Avocado
- Crumbled Feta cheese
Avocado Spinach Summer Quinoa Salad
- Spinach
- Quinoa
- Black beans
- Tomatoes
- Avocado
- Bell pepper
- Black olives
- Red onions
Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette
- Quinoa
- Kale
- Tofu
- Avocado
- Cucumber
- Bell Pepper
- Red onion
- Top with crumbled feta cheese
Chicken Summer Salad
- Romaine lettuce
- Chicken Breast
- Avocado
- Diced strawberries
- Dried cranberries
Southwestern Tofu Salad
https://healthiersteps.com/recipe/southwestern-tofu-salad/
Ingredients:
- Romaine lettuce
- Black beans
- Tofu
- Avocado
- Tomatoes
- Sweet Corn kernels
- Bell pepper
- Red onion
Now let’s talk Overnight Oats!
Balanced Overnight Oats Have:
a. Whole grain oats
b. Protein
c. Fat
d. Fruit
e. Flavor!
PB & J Overnight Oats
https://www.bbcgoodfood.com/recipes/pbj-overnight-oats
Ingredients:
- raspberries
- oats
- 1 tsp maple syrup
- 1 tbsp peanut butter
Whole Foods Overnight Oats
https://www.wholefoodsmarket.com/recipe/overnight-oatmeal?qt-mobile_recipe_details=1
Ingredients:
- 2 cups rolled oats (not instant or quick cooking)
- 2 cups low-fat milk, unsweetened soymilk or almond milk
- 1 teaspoon lemon zest
- 1/2 teaspoon pure vanilla extract
- 1/4 cup chopped pecans, walnuts or almonds
- 2 peaches or apricots, pitted and sliced
- 2 tablespoons agave nectar (optional)
Chocolate Banana Overnight Oats
https://rachelgoodnutrition.com/chocolate-banana-overnight-oats/
Ingredients
- ½ cup rolled oats
- 1 tablespoon chia seeds
- 1 cup milk of choice
- 1 medium sized ripe banana
- 3 teaspoons unprocessed unsweetened cocoa powder (I like hershey’s)
- 1 teaspoon vanilla extract
- 2 teaspoons hot water
Carrot Cake Overnight Protein Oatmeal
https://dashingdish.com/recipe/carrot-cake-overnight-protein-oatmeal/
Ingredients:
- Unsweetened almond milk (or milk of choice)
- 1/2 cupPlain low fat Greek yogurt (or mashed banana, applesauce or pumpkin)
- 1/2 cupGrated carrots (I used one large carrot)
- 1/4 tspSalt (or to taste)
- 1/2 tspCinnamon
- 1/2 tspApple pie spice
- 2 tbsBaking stevia (or 1/4 cup sweetener)
- 1 cupOld fashioned oats
- 1/4 cupProtein powder (or additional oats)
Hope you feel a little food inspired for some of your meals. Hit me up and let me know what you’ve tried!
Miriam MPH, RD, CPT, Certified Intuitive Eating Counselor
Studio SWEAT Dietitian
Comments - 6