Introduction: Quick & Easy 5-Day Meal Prep
Hey what's up guys! Like many of you, I have a pretty busy schedule. With a 10-12hr workday, a side hustle, and a 1yr old at home, I find that spending a couple of hours meal prepping for the weekdays saves me a lot of time and money. The whole process never takes me more than 2 hours on Sunday nights. To show you the most time-efficient process, I won't necessarily break down the steps based on each meal,but rather the order I do things to make the process as quick as possible. I hope you enjoy!
Time: 2 Hours
(1) Rottiserie Chicken
(1) Loaf of Bread
(1) Greek Yogurt (% Fat is based on your likes)
(2.5lb) Chicken Breast (uncooked)
Frozen Peas & Carrots
(300g) Rice (uncooked)
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Step 1: Initial Prep (Longest Time Req.)
I break my initial prep into two sections. One section is for things that require a longer time, and one section is those that require less time.
Cook The Rice
So I start by measuring out 300g of uncooked rice with my kitchen scale, wash the rice, and then put it into the rice cooker. My rice cooker takes about 1hr to complete, this will be different based on the model you have.
For one of my meals, I will be making a honey sriracha grilled chicken. So once the rice is cooking, I began to make the marinade. I measured out 1 cup of Sriracha sauce, 3/4 cup of honey, and 2.5 Tbsp of sesame oil and mixed them in a bowl. I sprinkled on some salt and pepper for taste and poured the ingredience into a large ziplock bag.
Next, I cut the chicken breasts in half and covered them with saran wrap before flattening the pieces with a mallet to uniform thickness. I put the chicken breasts into the bag and set the whole thing aside to marinade for a minimum of 30 minutes.
Step 2: Initial Prep (Shorter Time Req.)
Once the chicken breasts have been set aside to marinade, I moved on to the other prep items. I fill up a pot of water and turn the heat up to high. While waiting for the water to boil, I would begin to rip apart the rotisserie chicken. I generally separate the rotisserie chicken into two groups: one is about 400g of chicken breast, and another is 400g of "the rest of the chicken". The 400g of chicken breast will be for the "Chicken, Egg, & Avocado Toast", and the rest of the chicken will be for the "Rotisserie Chicken Fried Rice".
About halfway through ripping the rotisserie chicken, the water will begin to boil. At that time, I will drop in 10 eggs into the pot and let them boil for about 8-10 minutes. I use a ladle in the picture to avoid dropping the eggs into the water, which would crack the shell if it hits the bottom hard enough.
Step 3: Chicken, Egg, & Avocado Toast
The first meal to be completed is the "Chicken, Egg, and Avocado Toast". Once the eggs have boiled for 8-10 minutes, I immediately run the eggs in cold water. This is a trick that will help to peel the shells off the eggs. I let the eggs sit in the cold water while I take the plate with the 400g of rotisserie chicken breasts and split them out evenly across 5 meal prep containers. Once that's done, I peel the eggs and throw out the egg yolk. I will put two egg whites into each container. Next, I'd split an avocado into two, and put half into one container. Finally, I will add about 1 large scoop of greek yogurt to the mix.
When I bring this to work, I also take two slices of bread with me which I toast at work. And I will also break the egg whites and the avocado into smaller pieces before putting the whole mixture on to my toast to enjoy.
Step 4: Rotisserie Chicken Fried Rice
Now it's time to make the "Rotisserie Chicken Fried Rice". I'll start by beating a couple of eggs together in a small bowl and set aside. Then I pour some oil into a pan and set it to medium-high heat. Once the oil is hot, I will put half of the cooked rice and the 400g of rotisserie chicken into the skillet. After mixing things around for a few minutes (enough time to sear the chicken a little), I'd pour in the two eggs into the middle. Stir things around for a few minutes until all the eggs are cooked, throw in about 1 cup of frozen peas and carrots (not pictured because my wife actually used it all earlier that day) and mix in some soy sauce. Stir for another minute, to allow the peas and carrots to thaw, but not overcook. After removing the fried rice from the skillet, I'd separate them out evenly across 5 containers.
Step 5: Honey Sriracha Grilled Chicken
With both breakfast and dinner complete, it's time to finish up with lunch! By now the chicken breast have been sitting in the marinade for 1.5hrs. I first spray on some oil on my grill and pre-heat it by setting it to high heat and let it sit for 10 minutes. Next, I'd reduce the heat down to medium and set the chicken breasts on the grill. With the lid closed, I let the chicken breasts cook for no more than 4 minutes. After opening the lid, I'd use a brush to brush some of the marinade on to the top side of the chicken breasts before flipping them over. Once again, I cook the other side for 4 minutes with the lid closed. After 4 minutes, I use a meat thermometer to check and make sure the internal temperature of the meat is above 165-deg Fahrenheit before removing them from the grill.
Once back in my kitchen, I separate the other half of the rice cooked earlier into 5 containers. Then I split the chicken breasts up into strips and put them over the rice. Now lunch is complete!
Step 6: Complete Meal
Of course this won't be the only things I eat per day. I will also have snacks with me, which includes:
(1) Chobani yogurt
(2) scoops of protein shake
All of these added will come out to about 2000 calories per day with a balanced fat, carbs, and protein split! I hope you've enjoyed this Instructables write up! And if you try any of these "recipes", let me know what you think :D
First Prize in the
Meal Prep Challenge