Introduction: Meal Prep Using Coconut Oil
Greetings! This meal prep involves the use of coconut oil for all three components of the meal. The components are chicken, rice, and sweet potatoes. I am able to get six meals from this meal prep. You can follow this exactly or vary and use less amounts for more meals. You can cook all of these foods at the same time or individually, if you cook all at once it takes roughly 45 minutes to an hour.
Step 1: What You Will Need
Square grill pan
Cloves of Garlic - 4 (you can use more or less)
Chicken breasts - 4
Brown Rice - 2 cups
Sweet Potatoes - 2 large
Containers x 6
Food scale - Optional
Water - 1 3/4 cups
Step 2: Cooking the Chicken
Melt a teaspoon and a half of coconut oil to square grill pan and cut the garlic cloves using a knife on the cutting board into small pieces and place on the pan and cook on med/high heat until the garlic is fragrant. Cut up all of the chicken with the knife of the cutting board. Once cut, place into the pan. If you have a plastic cutting board, you can cup it and let the chicken slide onto the pan for easier transfer. Sprinkle Adobo* on the chicken and cook it for 15 to 25 minutes until cooked through.
*You can use as much Adobo as you want.
Step 3: Cooking the Rice
Using a sauce pan, following package instructions, place 2 cups of rice in 1 3/4 cups of water. Cook on med/high for 20-25 minutes. When the rice is almost fully cooked, place a teaspoon of coconut oil in the pan and let it melt and stir it in. The coconut oil will help with making the rice less sticky.
Step 4: Cooking the Sweet Potatoes
Cut up the sweet potatoes on the cutting board with the knife. If you are using the same knife and cutting board, wash them after cutting the chicken to prevent cross contamination. Use a piece of aluminum foil on a baking pan and melt 2 teaspoons of coconut oil. Place the sweet potatoes on the pan and coat them with coconut oil. I get my hands dirty and mix them all around until they are covered. Use the Italian seasoning and sprinkle it over the sweet potatoes. You can use as much seasoning as you want. Cook at 350 degrees for 30 minutes.
Step 5: Placing the Food in the Containers
Using the food scale, weigh the chicken until it gets near 150 grams. It can be above or below and does not have to be exact. (This step is optional, you don't have to weigh it.) For the rice and sweet potatoes, just evenly spread out among the six containers. You can keep meals in the refrigerator for 3-4 days, otherwise freeze them. To warm them up gain, I use the microwave. Meal prepping is fast, easy, and delicious!