I’m headed into an incredibly busy six weeks and am going to have to think a little more strategically about my meal preps beginning next weekend.
On the docket this week: After work I have two rehearsals for two different projects and the Rogue Festival Muse Reveal one evening. So that means planning for some leftovers or something easy. Here’s the plan
What I need to prep:
- Chicken Breast for Chicken Hummus Bowls – one breast divided for 3 lunches
- Slice 1 pkgs pineapple spears for yogurt (3 breakfasts) and apples for Farmer Sandwiches (2 lunches).
- Put together Oat Cereal Bowls (2 bowls of oats, almonds and cranberries – 2 breakfasts).
- Measure a few snack bags of nuts or apples
- Steam brown rice and broccoli for Chicken Hummus Bowls.
Order of prep:
- Start chicken breast on stovetop – Set to steam for 25 minutes.
- While chicken is steaming: Complete the other tasks.
- When chicken is done, slice breast and build chicken hummus bowls with rice and broccoli.
- Wash up.
The whole endeavor took 40 minutes, including the washing up.
How I prep each item:
An explanation of how I parboil or steam the chicken breast so it stays moist all week is here. Basically, heat some olive oil over high heat, sear the breast for 3 minutes on each side over high heat, add a 1/4 cup of water and immediately cover with lid, lower heat to low and allow to steam for 25 minutes.
Pineapple and apple slices are pretty self explanatory. I start with pineapple spears as I am not about to take the time to deal with a whole pineapple. The apples are for my Farmer Sandwich a vegetarian apple and cheese sandwich you can learn to make here.
Snacks are not something I normally do unless I’m going to be going longer than 5 hours in between meals. With evening rehearsals, I like to have an easy snack and then a smaller supper.
Oat Cereal is something I got from my friend Laurilyn Hepler back in the 90’s sometime. It’s basically rolled oats (1/3 -1/2 cup, dried cranberries, and almonds (1/4 cup each) with whole milk poured over. You can add honey if you want it sweeter, but the cranberries give it enough sweetness for me. Protein, fiber, and a serving of fruits to start the day.
The Chicken Hummus Bowl is a staple of easy, basic eating. I sometimes leave out the rice depending upon how much I want to control my carbs in a week. I’ve also been known to swap out the hummus for butter when I want it more like comfort food. It’s about 3 oz of chicken breast, 1/3 cup of rice, and 1 cup of broccoli. I add 1 -2 tbs of hummus.
Basically this food prep has given me five basic and tasty breakfasts, five lunches I know I like to eat, and I’ve got two recipes planned for this week that are fast, easy and will stretch to allow for leftovers on the nights I want to skip cooking.
Decisions made and I don’t have to think about it again all week!