This week I’m all about that Buffalo Chicken Casserole from PaleOMG. It is seriously perfect for any occasion!! Healthy debate food (thanks DeeDee!) or awesome pre-cooked Pyrex heaven when you’re on a mini-vacation and want a healthy filling meal (thanks Andrea!!). I’ve also had it straight from the fridge – perfection! It’s my favorite as leftovers which is why it’s dinner for this week’s Sunday meal prep. Easy soup and easy pancakes as well. Almost everything is prepared ahead on the Sunday Meal Prep for October 23rd, 2016.
Spaghetti squash is obviously my favorite squash this season (if you didn’t already notice from the Pesto Chicken Stuffed Spaghetti Squash recipe I recently posted). But this casserole totally confirms the fact. I also happen to truly love buffalo chicken, so it’s the best of so many worlds. I highly recommend this Buffalo Chicken Casserole recipe from PaleOMG. You won’t believe the veggies you are eating. And, NO CHEESE. I am a true cheese lover, but this recipe makes you think there must be cheese when there definitely isn’t. I only believe that because I made it!
This recipe takes a bit of time to prepare, which is why I think it’s best for a Sunday Meal Prep. The whole pan is 4 servings. With no cheese or extra carbs, you can quite literally eat a quarter of the pan for one “serving”. It’s brilliant.
Planning Goals: 1,700 calories a day, made up of 30% carbohydrates, 35% fat, and 35% protein (MyFitnessPal says this equals approximately 127g of carbohydrates, 66g of fat, and 149g of protein).
1) Reduce costs and food waste
2) Save time during busy week days
3) Help provide simple strategies, examples and meal preparation steps that are beneficial to almost anyone
4) Have healthy choices planned, prepared and available to reduce impulse eating
Meal Plan for October 24-28
C: 110 g
F: 70 g
P: 147 g
C: 102 g
F: 74 g
P: 136 g
C: 124 g
F: 74 g
P: 119 g
C: 129 g
F: 70 g
P: 136 g
C: 122 g
F: 71 g
P: 146 g
|Breakfast||Banana Protein Pancakes, Turkey Bacon||Banana Protein Pancakes, Turkey Bacon||Banana Protein Pancakes, Turkey Bacon||Banana Protein Pancakes, Turkey Bacon||Banana Protein Pancakes, Hard-Boiled Egg|
|Lunch||Vegetable & Chicken Sausage Lentil Soup||Vegetable & Chicken Sausage Lentil Soup||Vegetable & Chicken Sausage Lentil Soup||Vegetable & Chicken Sausage Lentil Soup||Sheet Pan Chili Lime Salmon, Quinoa|
|Dinner||Buffalo Chicken Spaghetti Squash Casserole||Buffalo Chicken Spaghetti Squash Casserole||Buffalo Chicken Spaghetti Squash Casserole||Sheet Pan Chili Lime Salmon, Quinoa||Asparagus Sweet Potato Chicken Skillet|
|Snacks||Protein Shake, Hard-Boiled Egg, Apple, Turkey Jerky||Protein Bar, Hard-Boiled Egg, Turkey Jerky||Hard-Boiled Egg, Turkey Jerky, Apple, Cookie||Hard-Boiled Egg, Protein Bar, Apple, PB||Hard-Boiled Egg, Protein Bar, Apple, PB|
What we’ll accomplish on Sunday:
- Banana Protein Pancakes for breakfasts
- Turkey bacon for breakfasts
- Vegetable & Chicken Sausage Lentil Soup for lunches
- Buffalo Chicken Casserole (from PaleOMG) for dinners
- Hard-boiled eggs for snacks
Supplies List (for one person):
- 1 pound boneless skinless chicken breast (for Friday)
- 1 pound ground chicken
- 4 fresh wild caught salmon fillets (for Thursday)
- Turkey Bacon, enough for 4 servings
- 1 pound pre-cooked chicken sausage (can be flavored)
- Kodiak Cakes Power Cakes Flapjack & Waffle Mix
- dozen eggs
- whole green lentils, 2 cups
- 1 can (14.5 ounce) diced tomatoes
- vanilla protein powder
- 8 cups chicken broth for Sunday plus 1 more can (5 cans will work)
- hot sauce (Frank’s!)
- mayo (or vegan mayo)
- dry white quinoa
- mirepoix (diced onion, celery, carrot – 14 ounces or about 3 cups)
- raw baby spinach (4 cups)
- 1 medium spaghetti squash
- 1 medium carrot
- 1 yellow onion
- 1 white onion (for Thursday)
- 2 stalks celery
- 2 red bell pepper (1 for Thursday)
- 1 green bell pepper (for Thursday)
- 1 yellow bell pepper (for Thursday)
- 1 avocado
- 2 bananas
- fresh parsley (for Thursday)
- 2 limes (for Thursday)
- 1 medium sweet potato (for Friday)
- 1/2 pound fresh asparagus (for Friday)
**SOME ITEMS ARE NOTED “FOR THURSDAY” or “FOR FRIDAY”. FOR BEST QUALITY, PURCHASE THESE ITEMS LATER IN THE WEEK.
- 4 apples
- protein shakes/bars
- turkey jerky
- peanut butter
- garlic powder
- dried parsley
- olive oil
- red chili flakes
- minced garlic
- non-stick cooking spray
- large skillet or dutch oven
- rice cooker
- slow-cooker or crock pot
- mesh strainers
- meat thermometer
- Kitchen scale
- 4-cup Pyrex bowls for lunches, and large Pyrex bowls
Sunday Meal Prep for October 23rd, 2016:
- [10 minutes] Preheat the oven to 400 degrees in order to begin cooking the spaghetti squash for the Buffalo Chicken Casserole recipe from PaleOMG. Follow the recipe for specifics. Once the oven is preheated, the squash will cook for about 30-35 minutes.
- [25 minutes] Move on to boiling eggs for your week’s snacks. According to the FDA, hard-boiled eggs keep in the refrigerator for up to one week after cooking. Check out the Food Network’s guide for boiling eggs. Instructions: Place your eggs in a pot and cover with water so there is at least an inch of water over the eggs. Bring to boil over medium-high heat, cover and remove from heat immediately. Let them sit, covered, for 8-10 minutes. Transfer eggs to ice bath to stop the cooking process. It’s best to peel them right before they will be eaten. While the eggs are cooking, take the opportunity to get some dishes out of the way. This can hopefully be completed while the squash is cooking.
- [20 minutes] Continue the recipe to make the Buffalo Chicken Casserole. Reduce oven temp to 350 once the squash is out. The entire casserole will go in the oven for at least an hour.
- [30 minutes] Once the casserole is in the oven, begin to cook the Vegetable & Chicken Sausage Lentil Soup. This recipe should take about 45 minutes in total to cook, with 25 minutes of simmer time.
- [30 minutes] Separate the casserole into 4 Pyrex dishes and put your hard-boiled eggs away. Dishes! Let your soup cool before storing that as well. While the soup is cooling, begin to get out your ingredients for pancakes and turkey bacon.
- [35 minutes] If you can make pancakes and bacon at the same time, then you should do that to save time. Follow the package directions for your bacon and the Banana Protein Pancakes recipe. You can store the pancakes in the freezer and put them in the fridge the night before you plan to eat them so they don’t get gross.
- [25 minutes] Make turkey bacon, enough for 1 serving per person for 4 days. I store bacon in a ziploc with a paper towel to absorb any extra grease.
Total Active Time Estimate: 2 hours 55 minutes
This Week’s Featured Recipes:
Banana Protein Pancakes – Yum for any season. Easy to make-ahead and store.
Sheet Pan Chili Lime Salmon – I LOVE salmon and I plan to try this recipe very very soon! It looks super easy to make for one or two. Make some quinoa in the rice cooker at the same time for a full meal!
Vegetable & Chicken Sausage Lentil Soup – FALL in a soup. I forgot how much I loved lentils until I found a little inspiration. This soup reheats well and I find the lentils keep their texture later in the week.
Buffalo Chicken Casserole – What can I say besides LOVE LOVE LOVE. I will for sure try more PaleOMG recipes in the future. Thank you DeeDee for bringing this into our lives (and Juli of course!!).
Asparagus Sweet Potato Skillet – I haven’t actually tried this one yet, but I love ALL of these ingredients, so why wouldn’t it be great? I put it on the meal plan just in case you run out of food on Friday evening and need a different meal! Thanks Primavera Kitchen!
After this Sunday, you’re good to go for most of the week!! Intense, but so worth it.
Thanks for checking out the Sunday Meal Prep for October 23rd, 2016. Any feedback is appreciated so I can improve the Sunday Meal Prep posts every week. Tag @projectmealplan on social media if you meal prep! I’d love to see what you’re meal prepping! And follow me on Pinterest for meal inspiration every single day 🙂