It’s 7:40 pm on a Wednesday, and your fridge is looking sad. You’re exhausted, and the nearest thing to food you can think of is a restaurant delivery. I’m with you on this one, which is why meal prep is my jam.
When I make a little effort on the weekend, it’s a done deal. I can just open the fridge on a busy weekday, grab a box, and voilá. Monday is usually my busiest day, so having a ready meal in the fridge saves me from grabbing takeout when I am short on time. All in all, this meal prep plan makes six different dishes so you don’t repeat yourself. It covers breakfast and lunch or dinner; it’s cheap, healthy and takes around two hours with some things cooking simultaneously.
What you will make
All recipes are for two people, so in total, you will get 12 meals:
* Berry overnight oats (breakfast)
* Grilled chicken, rice and broccoli
* Taco bowl with beans and corn
* Sliced chicken with roasted sweet potato and green beans
* Glazed meatballs with rice and broccoli
* Breakfast burritos with egg, sausage and cheese
Feel free to make only three or four meals and double the recipe.
Shopping list for all six
Protein: 700 g (1.5 lb) chicken breast, 450 g (1 lb) ground turkey or beef, 6 eggs, 4 breakfast sausage patties or 150 g (5 oz) cooked sausage, Greek yogurt
Carbs: rolled oats, white rice, 2 medium sweet potatoes, 4 large flour tortillas
Vegetables and fruit: 2 heads broccoli, 250 g (9 oz) green beans, canned black beans, canned or frozen corn, canned diced tomatoes, frozen mixed berries
Basics: olive oil, salt, black pepper, paprika, garlic powder, chili powder, cumin, milk of your choice, shredded cheese, honey or maple syrup, ketchup of your choice or barbecue sauce, soy sauce
Before you start
Clear your working surface and have 6-8 boxes or jars ready. Containers made of glass with airtight lids are preferable. Preheat the oven to 220°C (425°F) and bring a kettle of water for the rice to a boil.
Once the oven is preheated and the rice is cooking, you will have about 2 hours to make the rest of the meal.
Step by step
1. Overnight oats (10 min, 2 jars)
Ingredients: 1 cup rolled oats (90 g), 1 cup milk (240 ml), ½ cup plain Greek yogurt, 1 tbsp honey, 1 tsp chia seeds (optional), 1 cup frozen mixed berries (for topping)
Mix the oats, milk, Greek yogurt, and honey in a bowl. Divide the mixture into two jars, sprinkle each with berries, and close the lid. Store them in the fridge for at least 6-8 hours or overnight.
Add the berries on top of the mixture to avoid discoloration. The ones you froze will bleed their color if you mix them in.
2. Roast the sweet potatoes and green beans (30 min)
Cut two medium sweet potatoes into 2-cm (3/4-inch) cubes and toss them with 1 tbsp olive oil, salt, pepper, and half a tsp paprika. Spread them in a single layer on a baking sheet and roast for 25-30 min, turning them once, until browned on the edges.
On another baking sheet, toss 250 g (9 oz) green beans with 1 tbsp oil and salt. Add them to the oven for the last 12 min of roasting.
If you don’t have two baking sheets, you can use one and divide the sweet potatoes into two piles to avoid overcrowding, which makes them steam instead of roast.
3. Grilled chicken, two ways (25 min)
Ingredients
700 g (1.5 lb) chicken breast, 1½ tbsp oil, 2 tsp paprika, 2 tsp garlic powder, 1½ tsp salt, 1 tsp pepper
Cut half of the chicken into cubes for the rice box. Set the rest aside, cut into slices or leave whole, depending on the size of the pieces for the sweet potato box. Season all the chicken with oil, paprika, garlic powder, salt, and pepper.
Heat a grilled pan or a frying pan on medium-high heat. Brown the cubes for 6-8 min, turning them over until golden on all sides. Cook the sliced chicken for 5-6 min on each side or until the internal temperature is 75°C (165°F). Set aside the thick slices for 5 min before slicing them across the grain.
This lets the juices redistribute so the chicken doesn’t dry out in the fridge if you have to reheat it.
4. Rice and broccoli (20 min)
Make 2 cups (400 g) of white rice according to the package instructions. This should be enough for the two boxes with chicken. Cut two heads of broccoli into florets and steam them for 3-4 min or until bright green and al dente. Rinse them under cold water to stop the cooking process.
The broccoli needs to be slightly underdone since it will be reheated later.
5. Taco bowl (20 min)
Ingredients
450 g (1 lb) ground beef or turkey, 1 tsp oil, 1 small onion, 2 tsp chili powder, 1 tsp cumin, 1 tsp paprika, 1 tsp salt, 1 can (400 g) diced tomatoes, 1 can (400 g) black beans, drained, 1 cup corn
Sauté the onion in 1 tsp of oil for 3 min. Add the ground meat and break it up with a spatula. Cook for 6-8 min until browned and without pink bits. Stir in the spices for 1 min. Then add the tomatoes, beans, and corn and simmer everything for 8-10 min.
This is the most versatile dish since you can eat it with rice, quinoa, or in a tortilla.
6. Glazed meatballs (30 min)
Ingredients: 450 g (1 lb) ground meat, 1 egg, ¼ cup breadcrumbs or oats, 1 tsp garlic powder, ½ tsp salt. For the glaze: 3 tbsp ketchup or bbq sauce, 1 tbsp soy sauce, 1 tbsp honey
Mix the meat, egg, breadcrumbs or oats, garlic powder, and salt. Avoid overmixing. Roll the mixture into 12 small meatballs the size of a golf ball. Place them on a baking sheet lined with parchment paper and bake for 15-18 min at 200°C (400°F) or until done.
Stir together the glaze ingredients and brush the meatballs. Bake them for 3 more minutes to glaze.
The meatballs should not be overmixed, or they will turn out too chewy.
7. Breakfast burritos (25 min, 4 burritos)
Ingredients: 6 eggs, 4 breakfast sausage patties cooked and crumbled, ½ cup shredded cheese, 4 large flour tortillas, salt, pepper
Whisk the eggs with salt and pepper. Cook them in a pan on low heat until they start to set but still look a little liquid. Add the crumbled sausage and cheese and remove from the pan. Divide the mixture into four portions and put them on the tortillas.
Fold the tortillas at the ends, then roll them up. Then sauté them in a dry pan for 1 min on each side if you want a crisp crust.
8. Pack it
Let everything cool for 15-20 min, but not more than an hour for the rice. Divide the food into the boxes according to your plan. Set sauces apart if possible. Close the boxes and store them in the fridge. You can also freeze the burritos.
Common mistakes to avoid
Sealing the food while it’s still hot. It creates too much condensation, making the food soggy and accelerating the growth of bacteria.
Cooking everything the same way. If all your meals taste the same by Thursday, you will be upset. Use different seasonings and sauces for the different boxes.
Overcooking the chicken. Under-seasoned and overcooked chicken is a deal-breaker for many people. Aim for 75°C (165°F) and remember to let it rest.
Keep the rice warm. It’s better to cool it down and put it in the fridge than to leave it at room temperature for safety reasons.
Make too much of something. Start with three or four meals and see how much you eat.I once made enough meals for the whole week, but ended up eating out a couple of times and had leftovers go to waste.
Storage and reheating
Chicken, rice, meatballs, and taco bowl can be stored in the fridge for 3-4 days. Overnight oatmeal should be eaten within 4 days, but it’s best within 24 hours. Breakfast burritos can be frozen for up to 2 months; wrap them individually in aluminum foil or baking paper. Reheat the food until it’s steaming hot, around 74°C (165°F). It’s best to add a couple of tablespoons of water when reheating the rice in the microwave.
To reheat frozen burritos in the microwave, heat them for 2 minutes, turn them over, and heat them for another minute. I thawed everything in the fridge for the last two days, as the veggies tend to lose their crunch after four days.
Nutrition guide
The numbers are approximate for each recipe, based on the sizes I mentioned. They will differ depending on the brands and exact measurements, so it’s best to calculate them with Cronometer or MyFitnessPal
Meal Calories Protein
Berry overnight oats 350 20 g
Chicken, rice and broccoli 480 42 g
Taco bowl with beans 450 32 g
Chicken, sweet potato, green beans 420 40 g
Glazed meatballs, rice, broccoli 520 35 g
Breakfast burrito (1) 380 22 g
It’s a meal prep guide, not a diet, so you shouldn’t go by these numbers. Everything depends on your body type, weight, and activity. If you have specific health conditions, consult your doctor and a dietician.
Meal prepping does not have to be perfect. The first week is all about getting to know your portions and seeing what you like.Out of the six, the chicken, rice, and broccoli bowl is my favorite because it is simple, filling, and easy to reheat.
Make this once, adjust the seasonings to your liking, and let me know in the comments what changes you made!