Meal Prep

Week #1 OF MEAL PREP FOR TWO PEOPLE

The first part of meal prep for the week. Three days of lunches for myself and my husband made in about  1 1/2-2 hours over the weekend!  That time spent over the weekend saved me loads oF time and stress having to worry about finding a healthy meal for lunch and snacks throughout the day. Now we can just grab our lunch and snacks as walk out the door this week. This weeks meal prep consisted of crockpot orange chicken, mashed sweet potatoes and garlicky broccoli. IMG_2904.JPG

Here’s how my meal prep went…

CROCKPOT ORANGE CHICKEN

  • 3 lbs chicken thighs
  • 1/2 cup orange marmalade
  • 1/8 cup honey
  • 2 TBS Garlic Powder
  • 2 TBS Orange Juice

All all ingredients to crockpot and make sure chicken is coated well in sauce. Cook on high for about 3 hours.

While the chicken was cooking, I pre-heated the oven to 375 degrees.

I prepared two sweet potatoes by poking holes around the whole potato then added each potato to its own piece of tin foil and wrapped entirely. These were then added to oven once it was preheated.

Next, I added enough broccoli (about a 1 lbs bag) to fill a sheet cake pan and drizzled with olive oil and seasoned with salt and garlic powder. I cooked the sweet potatoes and broccoli for about 25 minutes and removed the broccoli from oven and let cool. Then, continued cooking sweet potato for another 20 minutes until they were soft.

Once sweet potatoes were cooked, I removed the skins from the potatoes and discarded, added 2 TSP of brown sugar and a pinch of salt and mashed together.

Finally, I divided broccoli and the mashed sweet potatoes into 5-6 containers. Once the crockpot orange chicken was cooked, I divided this between the containers as well.

Included in the photo are a few mid meal snacks for both my husband and myself. They consist of:

  • Yogurt and an apple
  • Hummus with celery and pretzel sticks
  • Cottage Cheese
  • Whey and Oats Protein Shake

SECOND MEAL PREP FOR THE WEEK

Half way through the week we ran out of lunches to bring with us to work so I had to meal prep again. For this meal prep I made a Hawaiian chicken dish with zoodles (zucchini noodles are spiralized zucchini) instead of our typical rice side and a baked dish with ground meat, broccoli slaw and orzo pasta.

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HAWAIIAN CHICKEN

  • 1.5 lbs chicken breast, chopped into bite size pieces
  • 1 small onion, chopped
  • 1 pepper, chopped
  • 1 head of baby bok choy, chopped
  • 1/2 cup BBQ sauce
  • 1 TBS cornstarch
  • 1/2 pineapple, chopped
  • 1/2 – 1 cup chicken broth

Start by adding a bit of olive oil to a medium sized skillet. Heat over medium high heat, add onion and peppers. Saute in pan until veggies start to get soft, add in bok choy. Continue to cook for 2-5 minutes until bok choy softens. Remove veggies from skillet and add chopped chicken. Stir chicken and cook over medium-high heat until chicken is no longer pink inside. Next, add in BBQ sauce, broth and veggies. Simmer on medium low heat for 5 minutes. Remove 1/2 cup of the liquid in the skillet and add cornstarch to this liquid. Stir cornstarch mixture until clumps disappear, add this mixture back to the skillet and combine. Stir until thickened. Add in chopped pineapple before serving all over zoodles.

For prepping the second meal option for the remainder of the week, I made a meat and veggie bake.

TURKEY & VEGGIE BAKE INGREDIENTS

  • 1lbs ground meat (I used 93% lean ground turkey)
  • 1/2 cup BBQ sauce
  • 2 cups low sodium chicken broth
  • 1 package raw broccoli slaw
  • 1 cup orzo pasta, dry
  • 1 TBS garlic Powder
  • 1/2 TBS chili powder

I used the same skillet after cleaning from the Hawaiian chicken. Add olive oil to the pan and cook ground meat until no longer pink. Add in entire package of broccoli slaw. Season with garlic powder, chili powder and bbq sauce. Add in 1 cup of orzo pasta, BBQ sauce and 2 cups of chicken broth. Let simmer covered over low heat until liquid is absorbed. Serve over zoodles (pictured) or baked sweet potatoes (not pictured).

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If you find yourself stressing over eating healthy through the week, give meal prepping a shot.  Our fridge is not big enough for us to prep for anymore than a few days but I just plan to prep once on the weekend, and a quick prep during the week.

WEEK #2 OF MEAL PREP FOR TWO PEOPLE

This meal prep session needed to be short and sweet since it was the first week of school for my kids and we had lots to get ready still. The whole meal prep session took less than an hour. Here’s what I made…

CHICKEN SAUSAGE AND MIXED VEGGIES

  • Aidells chicken and apple sausage (3 links), chopped to bite size
  • 2 red bell peppers, chopped to bite size
  • 1 baby bok choy, chopped to bite size
  • 1 head of broccoli, chopped to bite size
  • 1/2 red onion, chopped to bite size
  • 2 sweet potatoes
  • Quinoa, 1 cup dry
  • low sodium chicken stock, 1 3/4 cup

Pre-heat oven to 400 degrees. Add first five ingredients to a large sheet cake pan. Drizzle mixture with olive oil and season with salt. Cook for 15 minutes. Take pan out of oven and mix ingredients. Add back to oven and cook another 15 minutes.

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Next, poke holes one each sweet potato with a fork on all sides. Wrap each sweet potato in tin foil and add to the oven. Cook for 45 minutes or until cooked through.

While everything else is cooking, cook quinoa according to package instructions, substituting chicken broth for water.

Serve while warm, or divide among glass containers to pack for lunch or dinners.

TERIYAKI CHICKEN STIR FRY (pictured above with meal prep containers)

  • 2lbs chicken tender or chicken breast, chopped to bite size
  • 1 container sugar snap peas, raw
  • 1 bag frozen chinese stir fry veggies
  • 1/3 cup soy sauce
  • 1/4 cup rice wine vinegar
  • 2 TBS brown sugar
  • 2 cloves of garlic, minced

Heat medium sized skillet over medium-high heat. Add 1 tbs olive oil to pan, add chicken. Continue to stir chicken until cooked through. While chicken is cooking, mix ingredients for sauce and set aside. Remove chicken from pan and add sugar snap peas, continue to saute until softened. Add frozen veggies and chicken back to pan. Mix to combine. Add in sauce and stir to heat through. Divide among container or serve warm with quinoa.

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