How I Meal Prep For the Week

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HOW I MEAL PREP FOR THE WEEK

Total Prep Time: 1 Hour and 15 Minutes

 

Ahh, the infamous meal prepping…so necessary, but sometimes, so tedious. Each week, I’ll be sharing my adventures in meal prepping. My goal is to get meal prepping down to a science. Eating should be something that is easy and enjoyable, makes you feel good, and adds life to your body! Your success depends on healthy eating. 80% is nutrition 20% is fitness. If you don’t make an effort to control your eating, it will take you much longer to see results. They say abs are made in the kitchen! 🙂

WHAT I MAKE

  1. 1.5  pieces of chicken breast cut into 2 to 3 inches- marinated in low sodium soy sauce and worcestershire sauce
  2. 1.5 pieces of chicken breast cut into 2 to 3 inches- marinated in BBQ sauce
  3. Watermelon in triangle slices
  4. Cucumbers
  5. Tomatoes
  6. Carrots
  7. 5 Sliced Sweet Potatoes
  8. 1 Cup Quinoa
  9. 3 Red Bell Peppers
  10. 1 Can Rinsed Black Beans
  11. Hard Boiled Eggs (not pictured above)

HOW I MEAL PREP

I multitask whenever I can and so I preheat the oven at 400 degrees Fahrenheit and start with the things that take the longest to make. This is the order I cook in to save time and energy!

Hard Boiled Eggs

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♥ Gently place 12 eggs in the bottom of a large pot

♥ Fill with cool water so at least an inch or two of water is above the tops of the eggs

♥ Set the burner to high

 

Quinoa

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♥ Get a small pot and fill with 2 cups of chicken broth and 1 cup of quinoa

♥ Set burner to high

Note: It’s important to keep an eye on both pots while you do the rest of your meal prepping. As soon as the pot with the eggs starts to boil, set a timer for 15 minutes. As soon as the pot with the quinoa starts to boil, set a timer for 15 minutes.

Tip: When eggs are done boiling, carefully use a strainer spoon to transfer the eggs to a large bowl with a paper towel on the bottom of it. Place bowl in freezer. Set timer for 20 minutes. It can help with peeling the eggs!

Sweet Potatoes

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♥ Preheat the oven to 400 degrees Fahrenheit.

♥ Peel 5 sweet potatoes with a peeler

♥ Cut them into fry-like slices

♥ Hand toss them in organic extra virgin olive oil

♥ Mix with the following spices: cumin, cayenne pepper, chili powder, black pepper, and sea salt

♥ Toss those bad boys in the oven

♥ Set the timer for 20 minutes and flip the sweet potatoes

♥ After another 20 minutes (total of 40 minutes) they’re done!

Curry Mayo and Mustard Dip

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This dip is SO good with sweet potatoes!

♥ 2 Tablespoons Water

♥ 1 Tablespoon Curry

♥ ½ Cup Mayo

♥ ½ Cup Mustard

**Adjust According To Taste

Red Bell Peppers

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♥ Slice 3 Red Bell Peppers

♥ 3 Tablespoons Extra Virgin Olive Oil

♥ Cook until desired softness

♥ Add 2 Tablespoons of Low Sodium Soy Sauce (add for the last 5 minutes of cooking)

Note: Be careful, soy sauce can burn the food and pan if left in too long


TIP: »To keep yourself from becoming bored from the same old ingredients every week, it’s crucial to create a menu of all the different meals you can make from the ingredients you prepped«


THIS WEEK’S MENU

♥ Salad: Mixed with Chicken, Tomatoes, Cucumbers, Carrots, & Favorite Dressing

♥ Sandwiches: Cucumber & Hummus, Chicken & Avocado

♥ Chicken And: Avocado & Red Bell Peppers, Quinoa, Sundried Tomatoes & Feta with Pesto Drizzles, Black Beans & Avocado

♥ Sweet Potato Quinoa Bowls: Quinoa, Black Beans, Sweet Potatoes with Curry Mayo & Mustard Drizzles

→To Be Enjoyed With Whatever Your Heart Desires!←


Meal prepping doesn’t have to be something you dread doing. It’s all about planning your week before you head to the grocery store. Stay organized and take the time to create nutritious, healthy, tasty meals you can be excited about! As always, if you have any questions or just need help getting ready for the week, contact us at HealthFreakRN@gmail.com


UNTIL NEXT TIME,

STAY HEALTHY MY FREAKS!

YOUR MIND AND BODY

WILL THANK YOU FOR IT

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