Meal Prep 101

Whoever said Sunday’s are for relaxing must not meal prep.

My Sunday’s mostly consist of Church, Trader Joe’s, and cooking for the week. Before I blink it’s time to get ready for work. I’m just waiting for the time we have 3 day weekends all the time. What keeps me in check when it comes to eating healthy is my meal prepping.

Each week I like to make 4-5 breakfasts, Lunches, and dinner. I like to switch it up as much as I can I get bored of eating the same thing every day. I like to plan my meals out on paper, there are so many free printables out there and I love this one guide. I especially love how it has a separate shopping list for Costco! 

So before we get into the meal let’s cover some of the basics.

1. Containers: This is what makes the process run very smooth, having all your containers laid out so when the meals are ready you can pop them right into the containers. Some of my favorite containers I have attached the links to. I love to use the big square containers for any of my salads. Theses containers have a divider which is perfect for items you want to separate like your veggies, carbs, and protein. If you really want to get fancy get a couple of mason jars! These are really helpful when you prep meals for breakfast. I love putting my fridge oats or yogurt parfait in these jars. There are even a couple of salads you can make in here. 
2. Ziplock Bags: These are great for snacks, salad dressings or any other little toppings that will accompany your meal. 
3. Measuring Cups: I’m sure everyone has these in your kitchen, and it really helps when I measure out my carbs. Since I like my meals to be portion controlled I typically place 1/2 cup of smart carbs( brown rice or quinoa) and about 1-2 cups of veggies. 

Those are just a few quick tips I wanted to share that make my meal prep process painless. What I like to do each week is pick two different types of proteins to make and build my lunch and dinner around those options. For me, it’s usually chicken, fish, or turkey. Which gives me so many different options . You don’t have to eat boring baked chicken everyday people 🙂 . The options are endless! Once I have my protein I pick 2-3 veggies to accompany each of the proteins. How I get to those options is I like to pick my options from my clean eating grocery list

 One pot meals are my personal favorite. I’m all about efficient cooking if I don’t need to use a ton of bowls I’m a happy person. Nothing is fun about cooking for 3 hours and then having a whole pile of dishes to wash. 

Honey Garlic Chicken

This week I’m going to be sharing my recipe for 1 pan honey chicken, potatoes, and veggies. It’s so easy so if you’re a beginner cook you have nothing to worry about!

Cooking up That Work Vol. 5

This week I am really feeling Lecrae. I know I’m a little late to the game with this one, but I heard him on the radio this week and have been loving his music. Also going to highlight some of my favorite male artists at the moment. I’m loving Khalid and his single Location must have played this song over 100 times. William Singe is also one of my favorite new artists do yourself a favor and check out his youtube page  I saw him in person last month and he blew me away. Hope you all enjoy!

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One Pan Honey Garlic Chicken & Veggies

Servings 4

Ingredients

• 3 tablespoons olive oil divided
• 2 tablespoons unsalted butter melted
• 2 tablespoons honey
• 2 tablespoons brown sugar
• 1 tablespoon Dijon mustard
• 3 cloves garlic minced
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Salt & pepper to taste
• 1/2 teaspoon Garlic Powder
• 1/2 teaspoon Onion Powder
• 16 ounces baby red potatoes halved
• 4 boneless skinless chicken breasts
• 24 ounces broccoli florets

Instructions

1. Preheat oven to 400 degrees Lightly coat tray with nonstick spray.
2. In a small bowl, whisk together 2 tablespoons of olive oil, butter, honey, brown sugar, Dijon, garlic, oregano, and basil; season to your taste with salt and pepper. Set aside.
3. Place potatoes halves in a single layer onto the prepared baking sheet. Drizzle with remaining 1 tablespoon of olive oil and season with salt, pepper, onion powder, and garlic. Add the chicken in a single layer and brush each chicken breast with the honey mixture.

4. Place into oven and roast until the chicken is completely cooked through about 25-30 minutes depending on the size of your chicken. Stir in broccoli during the last 10 minutes of cooking time. Then broil for 2-3 minutes, or until caramelized and slightly charred.

5. Serve immediately and enjoy!

Until next time.