When you’re in a hurry, it can be really hard to eat healthy. The jobs I have right now, require me to run from one place to the next. If you’re like me, some days it’s very easy to forget about eating until you’re starving…and then you realize there’s nothing quick to eat but unhealthy snack foods. The solution? Meal prep!
This week, I went big and meal-prepped 3 pounds of chicken, a box of lentil & quinoa pasta, some guacamole, and six boiled eggs. I also grabbed some jerky, rice cakes, and a bag of ready-to-eat baby carrots. I already have some almond butter (for the carrots and rice cakes), mixed greens, paleo salad dressing, black beans, frozen veggies, frozen berries, bananas, apples, and salsa on hand – so I’m set.
When I need a quick lunch, I have options. For example, I can throw some mixed greens in a bowl and add chicken, black beans, salsa, and avocado for a super quick burrito salad bowl. Or, I could weigh out some pasta, cut and add one or two boiled eggs, chop and add a few baby carrots, and sprinkle with salt and pepper! If I need a quick snack, I can grab some jerky or a rice cake with almond butter or carrots with guacamole. As you can see, there’s many ways to mix and match everything! All the recipes are below!
Super Simple Chicken Breast
- 3 pounds chicken breast
- salt and pepper
- as many other spices as you want. I love garlic powder, paprika, cayenne pepper (go easy on it if you don’t love hot spices!), thyme, oregano, and cumin. I go crazy and put lots of each on!
- Preheat the oven to 375 degrees Fahrenheit.
- Place the chicken breasts in an oven-safe pan.
- Sprinkle the top of the chicken liberally with all spices.
- Turn each piece of chicken over a couple times to help coat it with the spices.
- Place in the oven for 1 hour and 15 minutes.
- Remove from the oven and let cool. When cool, cut into 1/2 inch cubes. Store the cubes in an air-tight, resealable container and keep in the refrigerator.
Always Green Guacamole
- 185 grams avocado
- 20 grams lemon juice (keeps the avocado from going brown!)
- salt and pepper
- Mash the avocado.
- Sprinkle the lemon juice and salt and pepper over the top, and mash again to combine.
- Store in the refrigerator in an air-tight, resealable container.
Easy Peel Hard-Boiled Eggs
- 6 eggs
- 1 teaspoon baking soda
- Place the eggs in a medium-sized sauce pan.
- Cover the eggs with water. Add the baking soda.
- Heat over high heat until the water reaches a boil. Turn the heat down to medium, keeping the water at a boil. Set a timer for 10 minutes.
- When the timer rings, drain the eggs and refill the pan with cold water. Let the eggs sit in the cold water for 10 minutes.
- Drain the eggs and peel them.
- Store in the refrigerator.
- Boil the pasta according to the directions on the box or bag.
- After draining the pasta, transfer it to a resealable, air-tight container. Drizzle with 12 grams olive oil. This helps keep the noodles from sticking together. Stir. You can also sprinkle some salt and pepper on top if you want.
- Store in the refrigerator. When you want some pasta, simply remove it from the refrigerator, and measure out your desired amount. If you like, you can warm it up in the microwave, oven, or stove top – just add a couple tablespoons of water to the pasta from burning. Enjoy!
- Pro tip: If you’re counting macros, simply subtract 3 grams from the weight of the pasta – that’s your pasta weight that you log. Now add 3 grams of olive oil and log that. Simple!