Meal Prep Salads and Overnight Oats (May 2019 Focus on Food Article)

 
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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

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

burrito bowl
 

Ingredients:

  • Black Beans
  • Tomatoes
  • Red onion
  • Quinoa
  • Avocado
  • Bell pepper
  • Sweet potatoes

The Immuno-Boosting Buddha Bowl

buddha bowl
 
Ingredients:
  • Chickpeas
  • Spicy Ginger Tofu
  • Kale
  • Spinach
  • Quinoa
  • Bell pepper
  • Brocolli
  • Sweet potatoes
  • Avocado
  • Crumbled Feta cheese

Avocado Spinach Summer Quinoa Salad

avocado spinach summer quinoa salad
 
https://www.allrecipes.com/recipe/247169/summer-quinoa-salad/?internalSource=hub%20recipe&referringId=260&referringContentType=Recipe%20Hub&clickId=cardslot%2012
 
Ingredients:
  • Spinach
  • Quinoa
  • Black beans
  • Tomatoes
  • Avocado
  • Bell pepper
  • Black olives
  • Red onions

Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette

Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette
 
https://www.allrecipes.com/recipe/230050/kale-quinoa-and-avocado-salad-with-lemon-dijon-vinaigrette/?internalSource=hub%20recipe&referringContentType=Search
 
Ingredients:
  • Quinoa
  • Kale
  • Tofu
  • Avocado
  • Cucumber
  • Bell Pepper
  • Red onion
  • Top with crumbled feta cheese

Chicken Summer Salad

chicken summer salad
 
https://www.allrecipes.com/recipe/168936/amys-sensational-summer-salad/?internalSource=recipe%20hub&referringId=260&referringContentType=Recipe%20Hub&clickId=cardslot%2050
 
Ingredients:
  • Romaine lettuce
  • Chicken Breast
  • Avocado
  • Diced strawberries
  • Dried cranberries

Southwestern Tofu Salad

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

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

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

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

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

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