easy meal prep

Here's what you need: sweet potato, red potato, red onion, brussel sprout, green beans, carrot, olive oil, salt, pepper, dried thyme, fresh rosemary, dijon mustard, honey, garlic, chicken thighs

Easy Honey-Mustard Chicken Meal Prep Recipe by Tasty

sweet potato, diced

red potato, diced

red onion, chopped

brussel sprout, quartered

green beans, chopped

carrot, chopped

olive oil,

salt,

pepper,

thyme

fresh rosemary, chopped

dijon mustard

honey

garlic,

chicken thighs

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Tasty

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

Place the sweet potato, red potato, red onion, Brussels sprouts, green beans, and carrots on the baking sheet in separate piles. 

Drizzle everything with olive oil, then sprinkle with salt, pepper, thyme, and rosemary. Rub the seasoning into the vegetables until evenly coated and spread flat on the baking sheet, keeping the vegetables separate. Set aside.

In a small bowl, combine the mustard, honey, garlic, salt, and pepper, and whisk until smooth. Set aside.

Place the chicken thighs skin-side down in a greased cast-iron skillet. Season with salt and pepper, then brush generously with the honey-mustard sauce. Flip the chicken thighs over and repeat, seasoning with salt and pepper, then brushing with the rest of the honey-mustard sauce.

Place the vegetables and the chicken in the oven on separate racks. Bake for 30 minutes or until chicken reaches an internal temperature of 165°F (75°C) . (Optional: Remove the vegetables once cooked and broil the chicken for 1-2 minutes, or until the skin crisps up.)

Let everything cool, then distribute into resealable containers, mixing up the combination of vegetables so that you get something a little different each day.

https://vid.tasty.co/output/107493/landscape_480/1535674664

A delicious turkey burrito with a southwest kick.

Southwest Turkey Burrito

lb turkey

garlic

onion (chopped)

corn (drained)

black beans

tomatoes

tbsp cumin

tbsp chili powder

onion powder

tsp garlic salt

tsp chipotle pepper

wheat low carb flour tortillas

cheddar cheese

In a large skillet brown turkey along with onions and garlic.

Add spices, corn, beans, and tomatoes.

Simmer 5 minutes.

Layer ground turkey mixture and cheese in tortilla.  Roll up and serve.

Turn store-bought biscuit dough into warm delicious doughnuts in just 5 minutes! Then dip them in a classic vanilla glaze, roll them in cinnamon sugar, or top them off with a chocolate glaze and rainbow sprinkles. This easy take on a breakfast favorite can fool any foodie.

Air Fryer Doughnuts Recipe by Tasty

pre-made flaky biscuit dough

nonstick cooking spray

sugar,

vanilla extract

milk

sugar

cinnamon

chocolate chips

coconut oil

Preheat the air fryer to 350°F (180°C).

Separate the biscuits. Use the bottom of a large piping tip to punch out circles in the center of each biscuit, creating doughnuts and doughnut holes.

Grease the air fryer basket with nonstick spray.

Working in batches of 3–4 at a time, “fry” the doughnuts and doughnut holes for 5 minutes, until golden brown.

Make the glaze: In a small bowl, whisk together the powdered sugar, vanilla, and milk until smooth.

Make the cinnamon sugar: In a separate small bowl, whisk together the sugar and cinnamon until combined.

Make the chocolate glaze: In another small bowl, combine the chocolate chips and coconut oil. Microwave in 30-second intervals, stirring between, until smooth.

Dip the doughnuts and doughnut holes in the glaze, cinnamon sugar, or chocolate glaze. Top with sprinkles, if desired.

https://vid.tasty.co/output/161852/landscape_480/1583366829

How to meal prep chicken for the entire week, including an easy chicken breast recipe, all for under $5 per meal!&nbsp; Cook once and eat all week!

How To Meal Prep Chicken

chicken breasts

limes, (juiced (approx. 4 tbsp. juice))

tsp cumin

tsp sea salt

tsp black pepper

cayenne pepper

cilantro, (chopped)

potatoes,

tbsp raw honey

olive oil

broccoli florets

garlic powder

In a large mixing bowl, add the boneless, skinless chicken breasts, lime juice, ground cumin, sea salt, black pepper, cayenne pepper, and fresh cilantro.  Toss this all together to coat evenly.  Then, top with plastic wrap and place in the fridge for at least 30 minutes to marinate. (You could also place everything in a large sealable bag if you&#x27;d prefer.)

While the chicken is marinating, start on the sweet potatoes by preheating your oven to 375 degrees F and lining a rimmed baking sheet with parchment paper.

In a large mixing bowl, combine the diced sweet potatoes, coconut oil, raw honey, sea salt, and ground cinnamon and toss to coat evenly.

Spread the sweet potatoes out evenly over the prepared baking sheet and, when the oven is preheated, place into the oven for 20-25 minutes, or until the sweet potatoes are tender when pierced with a fork.

To make our easy sautéed broccoli, heat olive oil over medium-high heat in a large skillet.

Once hot, add raw broccoli florets, followed by sea salt, garlic powder, and black pepper.  Toss to coat.

Cover the pan and cook 6-8 minutes, tossing regularly until the broccoli is almost tender and is bright green. (You can add a little low sodium chicken broth or water to help it along if you’d like.)

To cook the chicken, heat olive oil over medium-high heat in a large skillet and then transfer the cilantro lime marinated chicken into the hot pan, spaced evenly.

Cook 4-6 minutes per side, until well browned and fully cooked.

Remove from the heat and dice into cubes.

To assemble, I recommend using meal prep containers.  Start by adding the diced chicken, followed by the sautéed broccoli, and then the sweet potatoes.  Top everything off with a wedge of lime and you’re good to go.

https://www.youtube.com/watch?v=FgQacst-Bg4

Cook once and eat all week!  Check out my latest post where I share how to meal prep chicken for the entire week, including an easy chicken breast recipe, all for under $5 per meal!  

RECIPES

CILANTRO LIME CHICKEN

3 1/2 lbs. boneless/skinless chicken breasts
4 limes, juiced (approx. 1/4 cup)
2 tsp ground cumin
1 tsp sea salt
1 tsp ground black pepper
1/4 tsp cayenne pepper
1 cup chopped fresh cilantro

ROASTED SWEET POTATOES

6 medium sweet potatoes, diced into cubes
3 tbsp coconut oil, melted
3 tbsp raw honey
1 tsp sea salt
2 tsp ground cinnamon

SAUTEED BROCCOLI

8 cups broccoli florets
2 tbsp olive oil
1 tsp sea salt
1/2 tsp garlic powder
1/4 tsp black pepper

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How to Meal Prep - Chicken (7 Meals/Under $5) | How To Meal Prep | A Sweet Pea Chef

This high protein and highly nutritious spiced beef taco-style burrito bowl is beyond flavourful and incredibly filling.

Beef Taco Bowl Meal Prep

Tomatoes,

Red Onion, Diced

Jalapeño,

(0.25 ounces) - Coriander (Cilantro), Roughly Chopped

Limes, Juiced

Seasoning To Taste

(1.65lbs) - Beef Mince (Ground Beef)

Smoked Paprika

⅔ Cup (150 milliliters) - Beef Stock

White Root Spring Onions (Scallions), Thinly Sliced

Can (400 grams-14.1 ounces)

(4.23 ounces) - Cheddar Cheese, Grat

(12.35 ounces)

Green Stem Spring Onions, Thinly Sliced

Make Salsa

Place a medium sized pan over medium high heat. Add in the drained corn kernels and toast for 2-3 minutes or until lightly charred and nutty. Remove from the stovetop and place into a bowl to cool down. Add all the salsa ingredietns to a bowl, mix well and adjust seasoning if neccessary. Store in the fridge until ready to serve.

Salsa

Cook Rice

In a large saucepan, add the washed rice, cold water, and salt to taste. Stir the rice to prevent any clumps from forming and bring it to a boil. Cover with a lid, reduce the heat to low and cook for 14 minutes, undisturbed. After 14 minutes, turn off the heat but leave the lid on for a final 4 minutes to finish steaming. Remove the lid, fluff with a fork or spatula, and let cool slightly.

Rice

Beef Taco

Place a large pan over medium-high heat. Once hot, add in the oil and beef mince and fry for 6-7 minutes or until browned all over. Add in the spice mix, white stem spring onion, and seasoning to taste. Mix to combine and cook for 1 minute. Pour in the beef stock, bring to a boil, reduce heat to medium and cook for 2-3 minutes or until slightly thickened. Remove from the stovetop.

Serve Meal Prep

Divide all components of the dish into 5 meal prep containers. The best formation of ingredients is as follows - Rice, Cheese, Beef Mix, Corn Salsa, and Black Beans. Garnish with green stem spring onion (scallion) and sriracha mayonnaise. Dig in.

Serving

Meal Prep Mondays Episode 3! Teryaki chicken is extremely tasty and super easy to make so what better to way have it as delicious meal prep ready for your busy lifestyle. Please enjoy this easy-to-make and quick teriyaki chicken meal prep recipe with brown or white rice and sesame bok choy.

Teriyaki Chicken Meal Prep

Thigh

½ Tbsp (20 grams)

Soy Sauce

milliliters (2 Tbsp) - Dark Soy Sauce

(3 tsp) - Sugar

Water To Fill Saucepan

(12.35 ounces) - Brown Rice

- Large Bok Choy, Washed & Sliced

Sesame Oil

Place a pot of water over high heat and bring it to a boil. Add in the brown rice, stir to prevent any clumps and cook for 28 minutes. Remove and drain. Place the cooked rice back into the pot, place on a lid and let it steam for 8 minutes off the heat. Remove the lid, fluff with a fork or spatula and set aside.

Teriyaki Sauce

In a small saucepan, add all the teriyaki ingredients. Place over high heat and bring it to a boil. Reduce heat to low and simmer for 5 minutes. Remove and set aside.

Coat Chicken

In a mixing bowl, add the chicken thigh and cornflour and mix to coat.

Sear Chicken

Place a pan over medium-high heat, add peanut oil and sear the chicken for 5 minutes on each side or until golden and slightly crisp. Pour over the teriyaki sauce, mix to combine and bring to a boil. Reduce heat to low and simmer for 6 minutes or until thick. Remove and set aside.

Saute Bok Choy

Place a clean pan over medium-high, add peanut oil and bok choy and saute for 5 minutes or until golden and al dente. Add the sesame oil and seasoning to taste, mix to combine and remove from heat.

Serve

To serve, place the brown rice on one side of the meal prep containers, the bok choy in the centre and the teriyaki chicken on the other. Garnish with sesame seeds (optional). Dig in.

I love your recipes! Easy, cheap and delicious! Thank you!

Have made this recipe and others from CJO and I love it! Definitely recommend.

Best meal prep I have found on the net so far. I have tried 3 of your meals and honestly I can say that they are so delicious and easy to follow.

I've made this a few times now and it's delicious. I really appreciate the easy instruction and the quality recipes, it's greatly helped me expand my in house menu and the family appreciates it.

With a focus on nutrition, our honey chicken meal prep is expertly designed to be low in calories and high in protein, making it an ideal choice for those looking to fuel their bodies with wholesome goodness. Packed with lean, protein-rich chicken breast, this meal provides the essential nutrients your body needs to thrive, supporting muscle growth and repair.

Honey Chicken Meal Prep

kg (2.2lbs) - Boneless & Skinless Chicken Thighs, Diced

Garlic Cloves, Grated

(2.4 ounces) - Honey

(1.7 ounces) - Sriracha Sauce

(1.06 ounces) - Apple Cider Vinegar

½ Tbsp (10 milliliters) - Sesame Oil

½ Cups (320 milliliters)

½ Cups (280 grams) - Cous Cous

Spring Onion (Scallion), Thinly Sliced

Baby Boy Choy, Chopped & Washed

Pak Choy, Chopped & Washed

½ Tbsp (14 grams)

How to cook cous cous

In a saucepan, add chicken stock, extra virgin olive oil and garlic. Mix well and bring to a boil. Add cous cous, stir to combine and cover with a lid. Steam for 10 minutes until the cous cous has absorbed the stock. Remove lid and fluff the cous cous with a fork to seperate the grains. Mix through the spring onion (scallion) and check seasoning. 

Cous Cous

honey chicken seasoning

In a bowl, add the chicken thigh, onion powder, minced garlic and seasoning to taste. Mix well to combine.

honey chicken marinade

In a separate bowl, combine the honey, sriracha sauce, apple cider vinegar and sesame oil. Whisk to combine.

cooking honey chicken

Place a large pan over medium-high heat. Add in the peanut oil and sear the chicken for 10 minutes. Add in the honey sauce and cook for 2 minutes to reduce the sauce, creating a glaze that will coat the chicken well. Add in the black and white sesame seeds, check seasoning level, mix to combine and remove from the heat.

Honey Chicken

stir fried vegetables

Place a clean pan or wok over medium-high and add in the peanut oil, baby bok choy and pak choy and stir fry for 4-5 minutes or until the bok and pan choy is slightly charred and aldente. Season to taste. Mix well and remove from the heat.

serve meal prep

Serve in meal prep containers evenly distributing each element of the dish between 5 containers. Dig in.

Stir Fried Veggies

This Korean sticky beef bowl meal prep features savoury-sweet beef, fluffy rice, and a refreshing cucumber salad. Easy to prepare, budget-friendly, and perfect for weekly lunches

Korean Sticky Beef Bowl Meal Prep

Brown (Yellow) Onion, Diced

1kg (2.2lb) - Lean Beef Mince (90%)

⅓ Cup (80 milliliters) - Sweet Chilli Sauce

⅓ Cup (80 milliliters) - Oyster or Hoisin Sauce

Tbsp (40 milliliters) - Low Sodium Soy Sauce

(10.5 ounces)

Salt & Ground White Pepper

Cucumber,

tsp (10 milliliters) - Low Sodium Soy Sauce

Honey

½ tsp (4 grams) - Gochugaru (Korean Chilli Flakes) (Optional)

Sesame Seeds

(0.1 ounces) - Coriander (Cilantro), Chopped (Optional)

Salt & Ground White Pepper To Taste

½ Cup (300 grams) - Jasmine Rice, Washed

Sriracha Mayonnaise

Spring Onion (Scallion)

Blanch Beans

Bring a pot of lightly salted water to a boil. Add the green beans and blanch for 2 minutes until aldente. Remove, drain, and plunge in an ice bath to shock and stop them from cooking.

Cucumber Salad

Add all of the Korean cucumber salad ingredients in a bowl and mix well to combine. Store in the fridge until ready to serve.

Jasmine Rice

Add the washed jasmine rice, cold water and salt to a saucepan and boil. Reduce the heat to low, place on a lid and cook for 12 minutes. Turn off the heat and leave the lid on for 4 minutes. Remove the lid and fluff the rice with a fork or spatula. Set aside.

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