February 17, 2022

Meal Prep 10

Featuring high protein oatmeal and fibre packed taco bowls.

High Protein Oatmeal

Gluten Free

Dairy Free


For the bowl:

  • 1 cup unsweetened soy milk (or any plant-based milk)
  • Β½ cup quick oats
  • β…“ cup egg whites
  • Β½ tsp cinnamon
  • ΒΌ tsp ginger
  • 2 tsp maple syrup

Optional toppings: chopped almonds, chia seeds, sliced fruit


  1. Add soy milk and oats into a pot and bring to a boil. Lower heat and simmer for 2-3 minutes.
  2. Stir in the egg white, cinnamon, ginger and maple syrup. Simmer for another 4-5 minutes, stirring occasionally.
  3. Top oatmeal with your choice of optional toppings, enjoy!

Vegan Taco Bowls

Gluten Free



For the bowl:

  • 1 cup romaine, chopped
  • 2 tbsp lime vinaigrette
  • Β½ cup brown rice, cooked
  • Β½ cup lentil taco meat
  • Β½ cup corn & bean salad
  • Β½ avocado, mashed
  • Fresh cilantro

For the lime vinaigrette:

  • 2 tbsp lime juice (about 1 lime)
  • 2 tbsp white wine vinegar
  • 1 tbsp dijon mustard
  • 2 tsp maple syrup
  • Β½ tsp black pepper
  • Β½ tsp cumin powder
  • ΒΌ cup extra virgin olive oil

For the lentil taco meat:

  • 1 tbsp extra virgin olive oil
  • 4 cloves garlic, minced
  • 2 cups green lentils, cooked
  • 1 15-oz can diced tomatoes
  • 1-2 chipotle pepper in adobo sauce, minced
  • 2 tsp adobo sauce (from the can of chipotle peppers)
  • 1 tsp oregano
  • 1 tsp cumin powder
  • 1 tsp salt

For the Corn & Bean Salad:

  • 1 can black beans, drained and rinsed
  • 2 cups corn, canned, fresh or frozen
  • 1 tomato, diced
  • ΒΌ cup red onion, diced
  • ΒΌ cup cilantro, chopped
  • Β½ teaspoon salt


For the Lime Vinaigrette:

  1. Place the ingredients into a bowl. Whisk together until well incorporated.

For the Lentil Taco Meat:

  1. In a pan, heat oil over medium heat. Add the garlic, and sautΓ© for about 30 seconds or until fragrant and slightly golden.
  2. Add the lentils, tomatoes, chipotle pepper and sauce, oregano, cumin, and salt. Stir well, and bring to a simmer. Cook for 10 minutes.

For the Black Bean Corn Salad:

  1. Place the ingredients into a mixing bowl and stir well.

For the Taco Bowl:

  1. Place the romaine in your serving bowl, and toss with the salad dressing.
  2. Add the other ingredients to the bowl, and garnish with fresh cilantro.
*Recipe adapted from Sweet Potato Soul.

Chicken Stir Fry

Gluten Free

Dairy Free


For the stir fry:

  • 3 chicken breasts
  • 1 tbsp avocado oil
  • 1 tsp sesame oil
  • 1 head of broccoli, cut into bite-sized pieces
  • 2 medium carrots, sliced
  • 2 stalks celery, sliced
  • Rice noodles, cooked (or any other stir fry noodle)

For the sauce:

  • Β½ cup low sodium chicken broth (or vegetable broth)
  • β…“ cup low sodium soy sauce
  • 2 tbsp honey
  • 2 tsp sesame oil
  • 2 tsp ginger, minced
  • 3 cloves garlic, minced
  • 1 tbsp cornstarch
  • 1 tbsp Sriracha (omit if you don't like spicy)


  1. Bake the chicken at 375 degrees F for about 30-40 minutes, until an internal temperature of 165 degrees F.
  2. In a large wok, heat oil on medium-high heat. Once the oil is hot add in the vegetables. SautΓ© for about 5 minutes (or longer depending on how cooked you like your vegetables).
  3. Add all ingredients for the sauce into a bowl and whisk together.
  4. Heat sauce in a small pot over medium heat and continuously stir until the sauce begins to thicken.
  5. Once the chicken has finished cooking, dice it up.
  6. Toss the vegetables and chicken in the sauce and serve over your noodle or rice of choice. Top with green onions and sesame seeds (optional). Enjoy!

Weekly Snack Ideas

  • Fresh fruit (apples, grapes, oranges, bananas)
  • Mixed nuts, unsalted
  • Granola bars
  • Fruit snacks