Diet and Health, food prep

Meal Prep: Basic and Easy Edition

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.

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Seasoned with thyme, basil and garlic powder.

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.

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Roasted nut mix from Trader Joes (1/3 cup each bag) and sliced apples. 

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.

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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.

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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!

 

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