Lunch Meal Prep 5 Ways
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Weekday Meal-Prep Chicken Burrito Bowls
Servings: 4-6
INGREDIENTS
2-3 boneless skinless chicken breasts
3 bell peppers, any color, sliced
1 large red onion, sliced
2 tablespoons olive oil
1 tablespoon taco seasoning
Salt
Pepper
1 jar salsa
3 cups cooked brown rice, divided
1 can black beans, drained and rinsed
1 can corn
1 cup shredded cheddar cheese
1 lime, sliced into wedges
Fresh cilantro to garnish
PREPARATION
1. Preheat oven to 400˚F (200˚C).
2. Line a baking sheet with foil.
3. Place the chicken, peppers, and onions onto the baking sheet and drizzle with oil.
4. Sprinkle the taco seasoning evenly over both sides of the chicken breasts.
5. Salt and pepper the peppers and onions, tossing to coat.
6. Top each chicken breast with a generous pour of salsa.
7. Bake in a preheated oven for 25 minutes.
8. Rest chicken for 10 minutes, before slicing into strips.
9. Add a base of brown rice to 4 food storage containers. Top each with a scoop of black beans, corn, additional salsa, cheddar cheese, cooked peppers and onions, and sliced chicken. Garnish with fresh cilantro and a lime wedge.
10. Store in the refrigerator (and enjoy any extras immediately). Can be kept refrigerated for up to 4 days.
11. Meal prep FTW! Enjoy!
Salmon Meal Prep Two Ways
Servings: 4
INGREDIENTS
Balsamic Soy Salmon
½ cup soy sauce
½ cup balsamic vinegar
¼ cup olive oil
2 garlic cloves, minced
2 6-ounce salmon fillets
Garlic Paprika
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
½ teaspoon pepper
2 6-ounce salmon fillets
Vegetables
1 large carrot, thinly sliced on the bias
5 ounces green beans, ends trimmed
5 ounces asparagus, ends trimmed and chopped
1 medium yellow squash, chopped
Olive oil, to taste
Salt, to taste
Pepper, to taste
PREPARATION
1. In a square baking dish, combine the soy sauce, balsamic vinegar, oil, and garlic, and whisk to combine.
2. Put 2 of the salmon fillets in the soy and balsamic mixture, making sure all sides are coated. Transfer to the refrigerator for 30 minutes, up to 2 hours.
3. Preheat oven to broil on high.
4. In a small bowl, mix together the paprika, garlic powder, onion powder, salt, and pepper.
5. Evenly coat the remaining 2 salmon fillets with the spice rub.
6. Place the salmon and vegetables on a baking tray lined with parchment paper.
7. Drizzle olive oil and sprinkle salt and pepper to taste over the vegetables.
8. Broil for 11 minutes per inch of salmon thickness.
9. Divide the salmon and vegetables into 4 tupperwares, mix and matching the vegetables to your liking.
10. Enjoy!
Healthy Meal-Prep Chicken Salad Pockets
Servings: 4
INGREDIENTS
12 ounces shredded chicken
⅔ cup fat-free or low-fat plain Greek yogurt
½ cup celery, finely chopped
1½ tablespoons sweet relish
1 tablespoon Dijon mustard
1 scallion, thinly sliced
1 teaspoon garlic powder
½ teaspoon paprika
Salt, to taste
Pepper, to taste
4 leaves lettuce
20 cherry tomatoes
4 pita breads
PREPARATION
1. In a bowl, mix all ingredients except for the pita, tomatoes, and lettuce.
2. Portion the chicken salad into 4 containers
3. Lay the lettuce on top of the chicken salad and add the tomatoes.
4. Refrigerate up to 4 days.
5. Serve inside a pita. (You can also toast your pita first for an added touch!)
6. Enjoy!
Cilantro Lime Chicken & Veggie Rice Meal Prep
Servings: 4
INGREDIENTS
Preferred cooking oil, to taste
1 pound boneless, skinless chicken breast, cubed
Salt, to taste
Pepper, to taste
1 lime, juiced
⅓ cup cilantro, minced
Preferred cooking oil, to taste
1 red bell pepper, diced
½ red onion, diced
2 cloves garlic, minced
1 bag riced cauliflower
1 cup steamed corn
½ teaspoon chili powder, optional
1 can black beans, rinsed and drained, optional
PREPARATION
1. Heat preferred cooking oil in a large skillet over medium-high heat. Add chicken, season with salt and pepper, and cook until cooked through and no longer pink.
2. Add lime juice and cilantro, and stir to combine. Remove chicken from pan, place on a plate, and set aside.
3. Add a little more oil to pan if needed, then add red onion, bell pepper, and garlic. Stir to combine. Allow to cook until onion begins to turn transparent, stirring occasionally.
4. Add riced cauliflower, corn, and chili powder. Cook until cauliflower is soft and remove from heat.
5. Distribute chicken and cauliflower mixture evenly between 4 containers. This meal prep can be refrigerated for up to 4 days.
6. Enjoy!
Balsamic Chicken And Veggie Meal Prep
Servings: 4
INGREDIENTS
2 sweet potatoes
2 bunches of asparagus, ends trimmed
1¼ pounds chicken breast tenders
Olive oil
Salt, to taste
Pepper, to taste
For the balsamic glaze:
⅓ cup balsamic vinegar
2 tablespoons white wine vinegar
5 tablespoons of olive oil
1 tablespoon lemon juice
2 garlic cloves, minced
¼ teaspoon black pepper
½ teaspoon salt
PREPARATION
1. Preheat oven to 400˚F (200˚C).
2. Cut sweet potatoes medium julienne and spread evenly onto parchment-lined baking tray. Season with olive oil, pepper, and salt.
3. Bake for 15 minutes. Set aside.
4. Trim asparagus and cut into pieces diagonally. Season with olive oil, pepper, and salt. Spread evenly on the baking tray next to the sweet potatoes.
5. Season chicken with pepper and salt. Place on top of the veggies.
6. Bake for 15 minutes or until the internal temperature of the chicken reaches 165˚F (75˚C).
7. While chicken is baking, reduce balsamic vinegar, white wine vinegar, olive oil, lemon juice, garlic, pepper, and salt in a small saucepan for 5-7 minutes until the sauce slightly thickens.
8. Distribute veggies and chicken into four containers.
9. Pour the sauce reduction onto the chicken.
10. Can be refrigerated up to 4 days.
