1 Week Meal Prep for Two

Monday, March 13, 2017


I feel like meal prep has gotten a bad rep over the years. Meal prep does not mean eating the same thing for every meal! Nor is it only for body builders. This prep has a bunch of different ingredients that you can combine in different ways for a unique meal everyday! Me personally, I'm a creature of habit--if I find a combination I like, I usually stick with it. But I like having a variety of foods that give me options throughout the week and help me stay on track with my macros and goals! I've been tracking more closely for the last couple weeks and I've been consistently low on protein. So I used this prep as a way to (hopefully) get more protein in my diet! From the 2 pounds of shredded chicken and 1 pound of steamed shrimp, to the protein muffins and egg muffins, I will be much more likely to hit that protein goal. Have you been noticing a decrease in your nutrition? Need more veggies in your life? Prep for your goals! Although this prep is catered towards my goals I think it is pretty well-rounded, and I hope that you find it helpful in your journey towards health :)

This prep will provide Chris and I breakfast and lunch for 5 days. 
Top: Hard-boiled eggs, Jasmine rice, shredded potatoes, blueberry lemon protein muffins.
Middle: Roasted cauliflower, roasted sweet potatoes, baked sweet potatoes, browned Canadian bacon.
Bottom: Shredded chicken breast, steamed shrimp, sautéed zucchini noodles with onion, spinach and mushroom egg muffins.
Not pictured: chopped romaine lettuce

Here's what you'll need:
OPTIONAL: whey protein powder for extra protein in the blueberry lemon muffins :)

What this prepares:
Shredded chicken
Baked sweet potatoes
Roasted sweet potatoes
Roasted cauliflower
Zoodles with onion
Chopped romaine lettuce
Steamed shrimp
Jasmine rice
Hard boiled eggs
Canadian bacon
Shredded hash brown potatoes
Spinach and mushroom egg muffins
Blueberry lemon protein muffins

Thats A LOT, right?? It took me about 2.5-3 hours, taking my time and using as few pots/pans as possible. I definitely could have saved some time by using multiple pans and cooking more things at once, but I decided to take it slow and also did some laundry in between :) I'm going to talk through exactly what I did to prepare each of the above, in hopes to give y'all some tips and tricks that I use during meal prep. 

This first thing I started on was the shredded chicken, which I made in the CrockPot. Very simple: trim chicken of fat, place in Crock Pot. Add 1/2 cup chicken broth, salt, pepper, garlic powder to taste. Cook on low for 4-5 hours.

Then I pre-heated the oven to 400*F and prepped the sweet potatoes. For the baked sweet potatoes: wash and and poke 4-5 holes in each. Place directly on top rack. Bake for 45 mins-1 hour. Always have lined baking sheet under potatoes to catch the drippings! For the roasted sweet potatoes: wash and dice them, then coat with ~2 Tbsp olive oil and season with salt, pepper, garlic powder, chili powder, and rosemary. Line a baking sheet with aluminum foil and spread potatoes evenly. Bake on lower rack (with baked potatoes on top) for 12 minutes, take out and stir, then bake again for 12 minutes. 

While the sweet potatoes cooked, I prepared the roasted cauliflower: cut into bite-size pieces, coat with ~1-2 Tbsp olive oil, salt, pepper and seasoning of choice (I like garlic powder and curry powder). Roast at 400*F for 10 mins, stir and roast an additional 5 minutes, or until tops are golden brown. 

While the veggies were roasting, I spiralized the zucchini and onion: spiralize 3 zucchini and 1 small yellow onion. Toss and coat with ~1 Tbsp olive oil, salt, pepper and garlic powder. Saute in pan until almost cooked. Since you'll be re-heating these, it's best to keep them under-cooked. 

Then, I rinsed and chopped the romaine hearts and put in gallon zip lock for convenience :) I am so guilty of buying the lettuce and not using it because I was too lazy to cut it! Not this week!

Next, I thawed the frozen shrimp in cold water + salt (takes about 30 minutes). While they thawed, I got the rice cooker out and cooked 2 cups (dry) of Jasmine rice. By the time that was done, the shrimp were thawed and ready to be steamed! I added 1.5 cups water to rice cooker and put shrimp in steamer basket with Old Bay and steamed for 15 minutes. 

While the shrimp cooked, I started on the hard boiled eggs: place 6 eggs in pot with water. When water starts to boil, set timer for 12 minutes. Run over cool water until cool to the touch. 

I then rinsed out the pan I used to cook the zoodles in and cooked the Canadian bacon: Brown on both sides. Since the bacon is already cooked this step is kind of unnecessary, but I prefer the "browned" taste :)

In that same pan (I didn't even wash it out), i cooked the shredded potatoes: Heat 1-2Tbsp olive oil in pan, add shredded (not frozen) potatoes and season with salt and pepper. Brown on one side, then flip to brown the other. 

Spinach and mushroom egg muffins: Pre-heat oven to 375*F. For 12 muffins, whisk 6 eggs with 4 (1 cup) egg whites and 1/2 cup milk (i used 2%). Dice 1/2 yellow onion, ~3/4 cup baby Bella mushrooms, and ~1.5-2 cups spinach. Heat 1 Tbsp olive oil in pan (same one used above!) and saute the veggies for about 5 minutes. Add veggies to egg mixture and combine with 3/4 cup FF shredded cheddar cheese. Spray muffin tin with non-stick spray and spoon mixture in, filling 3/4 way (they will grow in the oven!). Bake for 15 minutes, until they are almost done. Since you'll be reheating them, you want them to be slightly undercooked! 

Blueberry Lemon Protein Muffins: Follow my recipe here, substituting 1 cup Quest all purpose protein powder for 1 cup oats. So you will use 1/2 cup oat flour and 1 cup protein powder instead of 1.5 cups of oat flour. 

The great thing about (most of) these recipes is that you can make them your own! Use your favorite spices and veggies bring it all to life :) Try to see if you can make a different concoction everyday! 



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