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    Home » Recipes

    20th December 2017 Healthy Recipes

    Home » Recipes

    Basic Meal Prep - Chicken Breast, Broccoli and Rice

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    Aaah the wonderful world of meal prep. In my mind, the best meal prep boxes are made using simple recipes, are freezable, re heatable and last a full week. This Basic Meal Prep - Chicken Breast, Broccoli and Rice fits the bill perfectly.

    Basic Meal Prep - Chicken Breast, Broccoli and Rice

    My meal prep always includes:

    • starch such as brown rice, pasta, sweet potatoes, quinoa.
    • vegetables such as broccoli, butternut squash, asparagus, tomatoes, carrots, peppers or aubergines that can be either roasted or raw.
    • protein such as chicken, fish, prawns, tofu, seitan, chickpeas, beans.

    Meal prepping can look so intimidating and overwhelming when you’re getting started BUT you don’t have to prep all your meals for the week. 

    Start off simple and you will be amazed at how much impact even a little bit of meal prep can have!

    Here are some other tips that help with meal prep:

    Pinterest is your friend - If you know you need to meal plan but you don't know what to make, I suggest spending some time on Pinterest, there are some great ideas on there.

    • Stock your freezer - Some weeks despite our best efforts, we don't have time to meal prep but for those days I have a freezer stocked with Smoothie Packs and Marinaded Chicken.
    • Use all the gadgets - I am working on a free meal plan template and will make that available here soon.Use your  blender, slow cooker and pressure cooker. Gadgets always help because it makes everything hands off and you can use the ti,e to get on with something else.
    • Bin the junk - Try and get rid of any junk food from the house beforehand. If like me, you are likely to fall off the wellness wagon if you are surrounded by processed junk food, then this is a really good idea. mindful of junk food will help.
    • Schedule it- Block off time to meal prep so you have no excuses.
    • Use SIMPLE dependable recipes -  Using recipes you know are easy and tasty is a great way to start. I'm thinking something as easy as the above (chicken breast with lemon juice, garlic, cayenne, paprika, salt and pepper, followed by boiled rice and sautéed vegetables).

    Meal Prep helps me stay on track

    Meal prep really helps me stay on track with healthier foods/snacks and portions and saves time through the week when I am attempting to work. I usually prep my meals for the week ahead on a Sunday. 

    Some people meal prep their entire days - breakfast, lunch and dinner but I meal prep for just my lunch most of the time. By the way, i don't do this every single week. I do it when I am able to. 

    Three section glass container. filled with chicken sweet potato and veg rice on wooden board.

    Food Containers

    If there is one thing I want to really encourage, it is this: Get good containers. Investing in washable, non BPA plastic food containers is a good idea as is investing in a cooler or insulated meal bag.

    I use glass ones. They come with small containers for dressings, a reusable knife, fork and spoon and the lid clips on. A box with dividers is perfect because you want to be able to divide each part of your meal. You don’t want foods cross contaminating each other and you don't want to mix random food groups together. 

    BTW the company that sells the glass ones, give £10 to Fairshare (a charity that supports the homeless and tackles food waste) for every review left. 

    Basic Meal Prep - Chicken Breast, Broccoli and Rice

    How to decide what to put on your weekly meal plan

    • Take stock- The first thing I do is check my fridge and take stock of what is left over. I plan a few meals early on in the week around those items. You can also check out the freezer in case you have any frozen protein or meals that need to be used up.
    • Write out theme days- Like for example Meatless Monday.

    Make a shopping list and get the shopping in - First, I go through my meal plan and write in ingredients that we need beside the menu item. Then I write up a shopping list. 

    Meal Prep Strategies

    Buffet style meal prep -This is probable the meal prep strategy that most people use. This is great for wraps, tacos, salads and that sort of thing. You can also prep a big portion of protein, veg and starch and use that as a base for several meals through the week.

    Example:

    • chop or spiralise your veggies
    • roast vegetables or potatoes in some seasoning
    • make up some dressings, sauces
    • batch cook grains, pasta, quinoa

    Batch cooking and portioning out - cook up a big batch of something and enjoy it through the week.  

    Example:

    • Soups and Stews
    • Starches
    • Cook a whole chicken and divide it between boxes

    Assemble ingredients but don’t cook- this is good to do if you don't have large chunks of time to prep meals in. You can store in the freezer or the fridge and make your meals as you go through your week. Use your slow cooker, instant pot and blender to make life easier.

    Pre-cooked meals- Pre cook things like overnight oats, egg muffins, one pan meals and soups and reheat as and when needed.

    So that's all for now.... 

    The benefits of meal prep are many including that you will save yourself a lot of stress time and money throughout the week. 

    Here are the some other benefits of meal prep:

    • Everything is ready for the week.
    • Convenient.Perfect to take to work or school and perfect for kids lunch boxes
    • You are in control of what you are eating all week. 
    • You can make them according to your individual needs. Be that for muscle gain or weight loss.
    • It is a good activity to do with the kids. My kids love getting stuck in and chopping up vegetables.

    Feel free to leave a comment with any questions you might have. This is an example of easy meal prep that you can try just to get you started.

    4.58 from 7 votes
    Print

    Basic Meal Prep - Chicken Breast, Broccoli and Rice

    Aaah the wonderful world of meal prep. In my mind, the best meal prep boxes are made using simple recipes, are freezable, re heatable and last a full week. This Basic Meal Prep - Chicken Breast, Broccoli and Rice fits the bill perfectly.

    Course Meal Prep
    Prep Time 20 minutes
    Cook Time 25 minutes
    Total Time 45 minutes
    Servings 6

    Ingredients

    Rice

    • 1 tsp Ghee
    • 1 tsp Oil
    • 1/2 Onion diced
    • 360 grams Brown Rice pre-soaked for an hour
    • 2 flat tsp Salt
    • 900 ml Chicken or Veg Stock
    • 100 ml Water

    Chicken

    • 2 tbsp Olive Oil
    • 1 KG Chicken Breast Cleaned
    • 2 Lemons Juice of
    • 3 Garlic Cloves crushed
    • 2 tbsp Mixed Herbs

    Veg

    • 3 heads Broccoli
    • 1 tsp Salt

    Dressing

    • 1/2 Lemon juice of
    • 1 Lime juice of
    • 1 tsp Oregano dried
    • 4 tbsp Olive Oil
    • 1 clove Garlic crushed
    • 1 1/2 tbsp Honey
    • 1/4 tsp Smoked Paprika
    • 1/2 tsp Cumin
    • 1/2 tsp Cayenne
    • Salt and Pepper

    Instructions

    Rice

    1. Heat the ghee and oil and add the onions. Cook until golden (about 4 - 5 minutes). Pour in the stock and water, bring to a boiling simmer. Add the rice and salt.  Bring to the boil again and simmer for 20 mins covered. Check to see if the water has evaporated and the rice is cooked. If not, add a little boiling water if need be and cook until done. 

    Chicken

    1. Combine all the ingredients for the chicken in a deep bowl and marinade for 5 - 20 minutes. Heat a non stick frying pan over medium heat. Add the chicken and marinade. Cook for 10 - 15 minutes, until cooked through. Flip halfway.

    Dressing

    1. Combine all the ingredients for the dressing and set aside

    Veg

    1. Trim off the florets of broccoli. Bring a large pot of salted water to a boil. Add the broccoli and cook for 1 to 1 1/2 minutes. Take out into a colander and run under cold water immediately.

    Assemble

    1. Divide the rice, chicken and veg between 7 tubs and the dressing between 7 small pots with a lid.

    2. Refrigerate for up to a week. Freeze and reheat if your tub allows it.

    3. Pour over the dressing after reheating and enjoy!

     

    Basic Meal Prep - Chicken Breast, Broccoli and Rice

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    1. Megan says

      April 11, 2019 at 4:28 pm

      Do you have the nutritional break down of this recipe - calories, protein etc?

      Reply
      • Safira says

        April 21, 2019 at 1:28 pm

        Hi Megan,

        Apologies for the delay. I have added the info now. x

        Reply
    2. Carrie Robinson says

      July 06, 2019 at 1:07 pm

      5 stars
      Such a great way to get ahead for the week & to make healthier choices! 🙂

      Reply
      • Safira says

        February 06, 2020 at 5:12 pm

        Indeed it is. Thank you. 🙂

        Reply
    3. Sarah says

      September 17, 2019 at 7:06 am

      Thankyou. Starting my weight loss journey and this has really helped with my sunday meal prep

      Reply
      • Safira says

        September 17, 2019 at 2:04 pm

        That is great to know. I am so happy to know that it has been helpful to you!

        Reply
    4. Danielle says

      October 06, 2019 at 11:23 am

      5 stars
      I totally agree with you: meal prep = simple recipes. Otherwise, there is no much point in them. Love your choice of meals here - everything looks yummy.

      Reply
      • Safira says

        February 06, 2020 at 5:14 pm

        Yep! Thanks so much.

        Reply
    5. Michelle says

      October 22, 2019 at 2:55 pm

      Thanks for some great tips!
      The chicken broccoli recipe sounds amazing! I will be trying it soon! One question; do you suggest putting the dressing on before re-heating or after? Thanks!

      Reply
      • Safira says

        October 22, 2019 at 6:43 pm

        Thank you for your kind words.
        I would add the dressing after reheating. Looks like I forgot to mention that. Will update the recipe. Thank you!

        Reply
    6. Neli Howard says

      February 06, 2020 at 10:15 am

      5 stars
      What a great idea. There are days where we are pressed for time, I know this will work for me!

      Reply
      • Safira says

        February 06, 2020 at 5:13 pm

        Same! I hope it helps. 🙂

        Reply
    7. Corina Blum says

      February 06, 2020 at 10:25 am

      5 stars
      I think using protein, vegetables and a starch as the basics for easy meal prep meals is a great way to go about it. This chicken, broccoli and rice meal prep looks so good too!

      Reply
      • Safira says

        February 06, 2020 at 5:14 pm

        Thank you :)!

        Reply
    8. Jo says

      February 06, 2020 at 10:58 am

      5 stars
      I'm a huge fan of meal prep which is really a must if you have few mouths to cater for and don't want to go crazy during the week or end up making unhealthy choices. Love your tips as well as the recipe, will have to give it a go!

      Reply
      • Safira says

        February 06, 2020 at 5:12 pm

        Yes for sure! Thank you

        Reply

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