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Meal Prep Sunday


Meal prepping for your week on Sunday is a popular trend in health and fitness at the moment. Prepping healthy meals on Sunday allows you to have meals to enjoy throughout your work week and stay on track with your health and fitness goals. Meal prepping can save you money, time, and allows for increased organization. Here are 3 easy, healthy recipes to add to your meal plan. __________________________________________________________________________

Mediterranean Grilled Chicken Salad with Hummus:


This is a quick and easy lunch for your work week that can be personalized based on what you have on hand.


Ingredients:

  • 4 cups lettuce of your choice

  • 1 cup cooked quinoa

  • 4 sliced cucumbers

  • 2 tomatoes, wedges

  • ½ cup sliced red onion

  • 1 cup cubed feta

  • ½ crushed olives

  • 1 cup hummus

  • Lemon wedges

  • 2 pounds boneless chicken breasts, seasoned to your liking


Instructions:

  1. Preheat the grill to medium-high heat and lightly oil the grate. Grill until chicken is golden and no longer pink in the center, around 5-7 minutes on each side. Remove from the grill and let rest for 10 minutes. Cut into medium dice pieces.

  2. Assemble a bed of lettuce. Top with quinoa, cucumber, tomato, red onion, feta, chicken, olives, a scoop of hummus and lemon wedges on the side.

  3. Separate into containers for lunch throughout the week.


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Honey Sesame Chicken:


A stir fry that is easy to store and reheat throughout the week. Includes chicken, rice and veggies tossed in a sticky sauce.


Ingredients:

Sauce

  • ¼ cup chicken stock or water

  • ¼ cup reduced sodium soy sauce

  • ¼ cup honey

  • 1 tablespoon sesame oil

  • ½ teaspoon red pepper flakes

  • 1 teaspoon cornstarch

Chicken Lunch Bowls

  • ¾ cups rice

  • 2 tablespoons olive oil(divided)

  • 3 cups broccoli chopped

  • 3 cups snap peas

  • 2 large chicken breasts

  • Salt and pepper

  • Sesame seeds


Instructions:

  1. Shake together all sauce ingredients and set aside.

  2. Cook rice and divide between 4 containers.

  3. Heat 1 tablespoon of olive oil in a large pan. Add broccoli and snap peas. Cook for 5-7 minutes, until bright green and tender. Add to the rice in storage containers.

  4. Add remaining olive oil to the pan. Add chicken to the pan. Season with salt and pepper, and red pepper flakes. Cook for 7-10 minutes or until cooked through.

  5. Add the sauce to the pan and simmer for 2 minutes, until thickened.

  6. Add chicken to containers and drizzle with sauce, garnish with sesame seeds.

  7. Store in the fridge up to 4 days, reheat to serve.


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Kung Pao Buddha Bowls:


These vegetarian bowls are a perfect meal prep recipe to make a healthy lunch or dinner for the entire week.


Ingredients:

Quinoa:

  • 1 cup quinoa

  • 2 cups water

Kung Pao Veggies:

  • 2 tablespoons sesame oil

  • 2 cloves garlic, minced

  • ¼ cup green onion, minced

  • 1 15oz can chickpeas

  • 4 cups broccolini

  • 1 heaping cup matchstick carrots

  • 2 tablespoons tamari(soy sauce or coconut aminos)

  • 1 tablespoon sriracha

  • 1 tablespoon chili paste

  • 1 tablespoon honey

  • Topping: peanuts, sesame seeds, and green onions


Instructions:

  1. In a large pot, bring quinoa and water to a boil. Cover and lower the heat to low and let simmer for around 20 minutes or until all the water has evaporated.

  2. Place sesame oil in a large pan and heat on medium high heat. Then add in the vegetables and beans and saute for 3-5 minutes to lightly cook the veggies but keep them crunchy. Once the veggies are cooked to your liking add in the sauce ingredients and saute for a few minutes.

  3. Prep the bowls by separating the quinoa out into 4 portions. Then do the same with the veggies. Top with peanuts, sesame seeds, and green onion.

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