Lunch Meal Prep 5 Ways
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Author: The Chef
Cuisine: American
Recipe type: Main dish
Ingredients
Weekday Meal-Prep Chicken Burrito Bowls
- 2-3 boneless skinless chicken breasts
- 3 bell peppers, any color, sliced
- 1 large red onion, sliced
- 2 tablespoons olive oil
- 1 tablespoon taco seasoning
- Salt
- Pepper
- 1 jar salsa
- 3 cups cooked brown rice, divided
- 1 can black beans, drained and rinsed
- 1 can corn
- 1 cup shredded cheddar cheese
- 1 lime, sliced into wedges
- Fresh cilantro to garnish
Salmon Meal Prep Two Ways
- Balsamic Soy Salmon
- ½ cup soy sauce
- ½ cup balsamic vinegar
- ¼ cup olive oil
- 2 garlic cloves, minced
- 2 6-ounce salmon fillets
- Garlic Paprika
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- ½ teaspoon pepper
- 2 6-ounce salmon fillets
- Vegetables
- 1 large carrot, thinly sliced on the bias
- 5 ounces green beans, ends trimmed
- 5 ounces asparagus, ends trimmed and chopped
- 1 medium yellow squash, chopped
- Olive oil, to taste
- Salt, to taste
- Pepper, to taste
Healthy Meal-Prep Chicken Salad Pockets
- 12 ounces shredded chicken
- ⅔ cup fat-free or low-fat plain Greek yogurt
- ½ cup celery, finely chopped
- 1½ tablespoons sweet relish
- 1 tablespoon Dijon mustard
- 1 scallion, thinly sliced
- 1 teaspoon garlic powder
- ½ teaspoon paprika
- Salt, to taste
- Pepper, to taste
- 4 leaves lettuce
- 20 cherry tomatoes
- 4 pita breads
Cilantro Lime Chicken & Veggie Rice Meal Prep
- Preferred cooking oil, to taste
- 1 pound boneless, skinless chicken breast, cubed
- Salt, to taste
- Pepper, to taste
- 1 lime, juiced
- ⅓ cup cilantro, minced
- Preferred cooking oil, to taste
- 1 red bell pepper, diced
- ½ red onion, diced
- 2 cloves garlic, minced
- 1 bag riced cauliflower
- 1 cup steamed corn
- ½ teaspoon chili powder, optional
- 1 can black beans, rinsed and drained, optional
Balsamic Chicken And Veggie Meal Prep
- 2 sweet potatoes
- 2 bunches of asparagus, ends trimmed
- 1¼ pounds chicken breast tenders
- Olive oil
- Salt, to taste
- Pepper, to taste
- For the balsamic glaze:
- ⅓ cup balsamic vinegar
- 2 tablespoons white wine vinegar
- 5 tablespoons of olive oil
- 1 tablespoon lemon juice
- 2 garlic cloves, minced
- ¼ teaspoon black pepper
- ½ teaspoon salt
Instructions
Weekday Meal-Prep Chicken Burrito Bowls
- Preheat oven to 400˚F (200˚C).
- Line a baking sheet with foil.
- Place the chicken, peppers, and onions onto the baking sheet and drizzle with oil.
- Sprinkle the taco seasoning evenly over both sides of the chicken breasts.
- Salt and pepper the peppers and onions, tossing to coat.
- Top each chicken breast with a generous pour of salsa.
- Bake in a preheated oven for 25 minutes.
- Rest chicken for 10 minutes, before slicing into strips.
- Add a base of brown rice to 4 food storage containers. Top each with a scoop of black beans, corn, additional salsa, cheddar cheese, cooked peppers and onions, and sliced chicken. Garnish with fresh cilantro and a lime wedge.
- Store in the refrigerator (and enjoy any extras immediately). Can be kept refrigerated for up to 4 days.
- Meal prep FTW! Enjoy!
Salmon Meal Prep Two Ways
- In a square baking dish, combine the soy sauce, balsamic vinegar, oil, and garlic, and whisk to combine.
- Put 2 of the salmon fillets in the soy and balsamic mixture, making sure all sides are coated. Transfer to the refrigerator for 30 minutes, up to 2 hours.
- Preheat oven to broil on high.
- In a small bowl, mix together the paprika, garlic powder, onion powder, salt, and pepper.
- Evenly coat the remaining 2 salmon fillets with the spice rub.
- Place the salmon and vegetables on a baking tray lined with parchment paper.
- Drizzle olive oil and sprinkle salt and pepper to taste over the vegetables.
- Broil for 11 minutes per inch of salmon thickness.
- Divide the salmon and vegetables into 4 tupperwares, mix and matching the vegetables to your liking.
- Enjoy!
Healthy Meal-Prep Chicken Salad Pockets
- In a bowl, mix all ingredients except for the pita, tomatoes, and lettuce.
- Portion the chicken salad into 4 containers
- Lay the lettuce on top of the chicken salad and add the tomatoes.
- Refrigerate up to 4 days.
- Serve inside a pita. (You can also toast your pita first for an added touch!)
- Enjoy!
Cilantro Lime Chicken & Veggie Rice Meal Prep
- Heat preferred cooking oil in a large skillet over medium-high heat. Add chicken, season with salt and pepper, and cook until cooked through and no longer pink.
- Add lime juice and cilantro, and stir to combine. Remove chicken from pan, place on a plate, and set aside.
- Add a little more oil to pan if needed, then add red onion, bell pepper, and garlic. Stir to combine. Allow to cook until onion begins to turn transparent, stirring occasionally.
- Add riced cauliflower, corn, and chili powder. Cook until cauliflower is soft and remove from heat.
- Distribute chicken and cauliflower mixture evenly between 4 containers. This meal prep can be refrigerated for up to 4 days.
- Enjoy!
Balsamic Chicken And Veggie Meal Prepv
- Preheat oven to 400˚F (200˚C).
- Cut sweet potatoes medium julienne and spread evenly onto parchment-lined baking tray. Season with olive oil, pepper, and salt.
- Bake for 15 minutes. Set aside.
- Trim asparagus and cut into pieces diagonally. Season with olive oil, pepper, and salt. Spread evenly on the baking tray next to the sweet potatoes.
- Season chicken with pepper and salt. Place on top of the veggies.
- Bake for 15 minutes or until the internal temperature of the chicken reaches 165˚F (75˚C).
- While chicken is baking, reduce balsamic vinegar, white wine vinegar, olive oil, lemon juice, garlic, pepper, and salt in a small saucepan for 5-7 minutes until the sauce slightly thickens.
- Distribute veggies and chicken into four containers.
- Pour the sauce reduction onto the chicken.
- Can be refrigerated up to 4 days.
Watch the recipe video here:
Here's 5 ways you can meal prep the healthy way for lunch time ?!FULL RECIPES: http://bzfd.it/2i72hM8FIND THEM IN THE TASTY APP: http://tstyapp.com/m/hqSR4kE7BF
Posted by Proper Tasty on Tuesday, August 22, 2017
