Ingredients
- Chicken breast or grilled tofu
- Quinoa, brown rice, or sweet potatoes
- Broccoli, bell peppers, zucchini, spinach
- Olive oil, tahini, or avocado
- Fresh herbs and spices (rosemary, cumin, garlic)
- Greek yogurt, boiled eggs, hummus for snacks
Instructions
- Choose 2 proteins, 2 complex carbs, and 3–4 veggies to mix and match through the week.
- Batch cook proteins and grains: grill chicken, roast tofu, cook quinoa or rice.
- Roast vegetables on a sheet pan with olive oil and seasoning.
- Store meals in airtight containers: keep proteins, carbs, and veggies separate or combine in balanced portions.
- Label containers with prep dates and refrigerate or freeze as needed.
- Reheat meals with a splash of water or broth to preserve moisture and flavor.
Notes
Keep sauces and dressings in separate jars to maintain freshness. Prep for 3–5 days at a time. Use fresh or frozen produce, and adjust portions to your lifestyle (weight loss, maintenance, active living).
- Prep Time: 1 hour
- Cook Time: 30 minutes
- Category: Meal Prep
- Method: Batch Cooking
- Cuisine: Healthy