Today I did a big meal prep for the week! I wanted to make Ryan lunches, as he has a crazy work week, and needs to be dialed in with the CrossFit Open coming up. I actually got 12 meals out of the food I made, so lunch for me too and maybe a couple dinners!
What You Need:
Only 12 ingredients! When I was planning out the meals, I wanted to be able to grocery shop all at one store. I chose Target, because I figured it was one most people had. However, the items on this list you can basically get at any grocery store. There aren’t any “specialty” items. Also all of these amounts can be adjusted based on your needs. (I’ll include amounts below, that I used.)
Keeping it simple when it comes to meal prepping is key! I like to do it quickly, and I want the cooking to be simple.
Choose 2 protein sources: Chicken & Pork Chops
Choose 2 carb sources: Rice & Sweet Potato
Choose ALL the veggies!
First I put 3lbs of chicken breast in a crockpot on high for 3.5 hours. I seasoned with Butt Rub and added 1/2 cup water. Put the lid on, and let it do it’s thing. (This is the easiest, and took me about 2 minutes!)
Then I heated the oven to 425 degrees. I took 5 sweet potatoes and poked holes in them with a fork. Then I sprayed each one with olive oil cooking spray, seasoned with salt and pepper and lightly wrapped with foil. I baked these for 1 hour. (Again, so easy and this took about 5 minutes!)
So I cooked the chicken and sweet potatoes in the morning, because they took no time. Then once Jax went down for a nap I worked on the rest of the food…
I turned the oven back on to 375 degrees. On a foil lined baking sheet I put yellow squash, zucchini and mushrooms. I sprayed with olive oil cooking spray and seasoned with salt and pepper.
On another foil lined baking sheet I put brussel sprouts cut in half, and 3 pieces of bacon chopped.
I put both pans in the oven at the same time, and cooked the veggies for about 30 minutes and the brussels for about 40 minutes. (Quick, quick again…my veggies and bacon took about 10 minutes to cut up and then I let them cook up in the oven.)
While the veggies were working I put a pan over medium-high heat and cooked 3, 4oz pork chops, seasoned with Butt Rub. They cooked for about 3-4 minutes per side.
In another pan over medium-high heat I sautéed two packaged of Taylor Farms Teryiaki Stir-Fry Kits. I just used one pack of sauce for both packs of veggies.
Last step…heating 2 packages of Uncle Ben’s white rice for 90 seconds each.
So looking at this, I don’t think I even “cooked” for an hour. Which is great! Now I have everything ready and it’s time to assemble meals.
I measured out my meat in each dish (most 4oz – 5oz portions). I made sure to have a carb (rice OR sweet potato) with each meal and veggies in every meal. I always did 1 cup of rice, and I measured the sweet potatoes in grams. I also added 1 tbsp of BBQ sauce to some of the chicken meals.
You can also add different flavors after you heat your meals…for example you could put salsa over your chicken, or melt some cheese on your chicken. You can always pack an avocado and put that on your sweet potato or veggies. You can get creative with these simple meals.
After all of my meals were made I went into My Fitness Pal and entered the ones I had, so I could label each meal with it’s macros. This was a little more time consuming, but will be helpful this week when Ryan and I are grabbing different meals for the day.
Do you follow me on Instagram? I have saved some videos to my profile under “Meal Prep” with how I did everything today. Check it out.
I hope this simplifies things for you, and makes meal prep a little easier. Let me know if you have any questions. You’ll definitely save some money this week, and time, and calories!!