These meal preps are designed to fuel your body and keep you satisfied throughout busy days at work. They are delicious, nutritious, and easy to prepare.
Ingredients
Scale:
1 cup quinoa, rinsed and drained
1 can chickpeas, drained and rinsed
2 cups brown rice, cooked until fluffy
2 lbs chicken breast, boneless and skinless
1 lb ground turkey
1 cup edamame, shelled
1 block tofu, firm
1 cup bell peppers, diced
1 cup cherry tomatoes, halved
1 cup spinach, fresh
1 cucumber, chopped
1/4 cup olive oil, extra virgin
2 tablespoons balsamic vinegar
1 tablespoon soy sauce
1 teaspoon garlic powder
Salt and pepper, to taste
1 teaspoon paprika
1 teaspoon cumin
Fresh herbs (like parsley or cilantro), for garnish
Instructions
Preheat your grill to medium-high heat. Season the chicken breasts with salt, pepper, paprika, and garlic powder. Grill for about 6-7 minutes on each side or until the internal temperature reaches 165°F (75°C). Allow to cool for a few minutes, then slice into strips.
Combine 1 cup of rinsed quinoa with 2 cups of water in a saucepan. Bring to a boil, reduce heat to low, cover, and let simmer for 15-20 minutes. Fluff with a fork and set aside.
Cook brown rice according to package instructions, using a 2:1 water-to-rice ratio. Let it cool and fluff with a fork.
In a skillet, cook ground turkey over medium heat until browned, about 8-10 minutes. If using tofu, crumble it and sauté in a tablespoon of olive oil until golden. Season with salt and pepper.
In a large bowl, combine diced bell peppers, cherry tomatoes, cucumber, and spinach. Drizzle with olive oil and balsamic vinegar, tossing until well coated.
In each meal prep container, layer quinoa or brown rice at the bottom, followed by the grilled chicken or turkey, and a generous serving of mixed vegetables. For plant-based options, replace chicken with tofu or chickpeas.
Seal the containers and store in the refrigerator for up to 5 days. Reheat in the microwave for about 2-3 minutes when ready to eat.
