This week’s Bite Me! post is going to be different from usual. I’m going to share how to do meal preparation for your week, and what mine looked like this past weekend. At the end, there will be a quick recipe you can use the next time you need a meal which is easy to make in large quantities for your meal preparation.
Meal Preparation Set Up:
You must have quality Tupperware if you are going to do meal preparation well. My preference is one of two things: split containers to keep your vegetables/fruit separate from your protein and healthy starch, or take-out style boxes in which you can place all ingredients in a nice layer. Also, for things such as salads, soups, and oatmeal, using mason jars is a great choice, as they create a tight seal which keeps everything safely inside the container.
Meal Preparation Organization & Cooking:
People often are overwhelmed by meal preparation because they don’t have a plan. Keep it simple. Pick two healthy starch options, two healthy proteins, and two vegetables or fruits. Now, alternate days so things don’t get stale, and make a simple menu to keep it fun. For me, that usually looks like chicken breast and pork tenderloin with rice or sweet potatoes, and roasted broccoli, Brussels sprouts, or green beans, or any other vegetable that’s around. It is not always this mixture, but keeping my meal preparation consistent week to week makes things very easy. Check out the recipe below to try it out for yourself!
Easy Meal Preparation Recipe 1: Spicy Chicken Buddha Bowl
- 1 Pound Chicken Breast, sliced into strips
- 2 lbs. Sweet Potatoes, chopped into bite sized pieces (rice is a fine substitute)
- 1 lb. Baby Carrots or Bell Peppers
- 1 Tbsp. Avocado Oil
- 1 Tbsp. Hot Smoked Paprika
- 1 Tbsp. Salt
- 1 Tbsp. Garlic Powder
- 1/2 Tbsp. Black Pepper, freshly ground
- Cayenne Pepper + Red Chili Flake, to taste
- Put your chicken into a large zip-lock bag, and pour the spices over the top. Shake the bag until the chicken is evenly coated, and set aside.
- Preheat your oven to 400 degrees.
- Place the sweet potatoes on a large baking sheet, and drizzle with 1/2 of the oil. Toss to coat, and then shake salt over the potatoes to season. Roast the sweet potatoes for approximately 45 minutes, or until a knife easily pierces the potatoes. Remove from the oven and set aside.
- In a large skillet, place the other half of the oil, and then sear the chicken on both sides until golden brown. Transfer the pan to the oven, and cook for approximately 10 minutes, or until cooked through.
- To assemble for meal preparation, place the sweet potatoes in the container first, followed by the chicken on one side, and vegetables on the other. By leaving the vegetables raw, they will steam perfectly in the microwave when you reheat the container.