Quick & Easy 5-Day Meal Prep

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Introduction: Quick & Easy 5-Day Meal Prep

About: I'm just a guy who likes to make things and share it with the world. Subscribe to my Youtube to stay on top of my full builds and follow me on Instagram to follow along with what I'm currently working on: ww...

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

Servings: 5

INGREDIENTS

(1) Rottiserie Chicken

(12) Eggs

(3) Avocados

(1) Loaf of Bread

(1) Greek Yogurt (% Fat is based on your likes)

(2.5lb) Chicken Breast (uncooked)

Frozen Peas & Carrots

Sesame Oil

Sriracha Sauce

Honey

Soy Sauce

(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.

Marinade Chicken

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.

Calories: 518

Fat: 19g

Carbs: 47g

Protein: 42g

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.

Calories: 283

Fat: 4g

Carbs: 32g

Protein: 28g

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!

Calories: 438

Fat: 11g

Carbs: 38g

Protein: 48g

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:

(2) banana

(1) Chobani yogurt

(20g) almonds

(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

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    15 Discussions

    0
    tatonkawoman
    tatonkawoman

    Question 3 months ago on Step 3

    If you are making 5 days worth of each meal, then how do you keep the avocados from getting all nasty?

    0
    bwelkin
    bwelkin

    Reply 3 months ago

    I'm not sure what cutting them in the morning has to do with keeping avocados from turning brown but perhaps you eat them the same day you cut them. I keep any cut avocados that I'm not going to immediately eat, in a container of water and lemon juice.

    0
    Bevelish Creations
    Bevelish Creations

    Reply 3 months ago

    Yeah that’s what I meant haha. I cut them the morning I eat them. The other half my wife will eat that day

    0
    Tampaguy
    Tampaguy

    3 months ago

    I believe my taste buds would die doing this - very repetitious. And I am a strong believer that Egg Yolk is NOT a cholesterol-killer. verify the 'chemistry' of how the body must go through MANY changes to utilize the Egg variety into what shows up in your body.

    0
    Bevelish Creations
    Bevelish Creations

    Reply 3 months ago

    I’m not removing the egg yolk because of cholesterol (although I do have high cholesterol)

    0
    Tampaguy
    Tampaguy

    Reply 3 months ago

    Then why are you removing it - it is a documented fact that the yolk contains an abundance of nutrition. Do you not like them? Or do they "Not stay fresh" for the five days? On another note - hard boiling eggs can be made EASY to peel shells if, after they are in the cooked and cooled in cold water/ice, simply drain the pot, put on the lid and "shake it" medium-hard for 30-45 seconds. This leaves all the cooled eggs with broken shells, and can very easily be peeled at once and stored in a "baggy" or whatever for 3-4 days! It really works. Best wishes to you. - Brian

    1
    EnocG
    EnocG

    3 months ago

    Awesome ideas! We have a newborn and have been short on time. This will help us avoid ordering out and eating on time. Thank you!

    0
    Bevelish Creations
    Bevelish Creations

    Reply 3 months ago

    Awesome! and congrats on the new member of the family

    0
    jelagrone
    jelagrone

    Question 3 months ago on Introduction

    Do you freeze or refrigerate the meals?

    0
    Bevelish Creations
    Bevelish Creations

    Answer 3 months ago

    I refrigerate Monday and Tuesday meals. Then freeze the rest

    2
    nealalan
    nealalan

    3 months ago

    Nice tips to add to my process!

    One thing you should consider investing in is an egg cooker. They are fast enough, the one that cooks 6 is great! You can grab them for about $15-20 on amazon. The one I have used for over 20 years is a vintage Sunbeam, you can find on eBay. They will use less energy than boiling water, are way safer than boiling water and 100% fool proof.

    Another tip is the microwave rice cooker for someone who doesn’t want to spend a lot of money on a plug in rice cooker, that may have a short life span. I use the pampered chef version that’s heavy duty and have steamed many things like asparagus and fresh green beans. The cheaper $13 sistema brand on amazon works great and comes with 2.

    Both of these items are compact and ones I always take on the road with me when I travel or camp (if a micro is avail) and when I travel and stay at hostels. :)

    0
    Bevelish Creations
    Bevelish Creations

    Reply 3 months ago

    Thanks for the tip on the egg cooker! I didn’t know that existed! As for the rice cooker, Zojirushi is too amazing to change to anything else :D

    2
    BlueFreckles
    BlueFreckles

    3 months ago

    Great work! It looks delicious and easy!