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.

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.

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.


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!



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