Easy meal prep is all about trying to keep things simple and repeatable. Simple can be super delicious, and the most successful athletes in the world eat a few meals over and over, with just enough variety.
So the key is to find what you really like and can eat often.
All meals can be leveled up to be prepped for many days. You’ll just have to try adding more of the ingredients to hit your multiple day macro goals.
This can be pretty easy by simply focusing on how much protein you (and your family) needs. For example, I shoot for 60-80 grams of protein each meal for the two of us (me and Emily). Then you can look at the meat packages and back your way into how much you need for the number of meals you’re prepping for.
Here are the meal preps that we eat regularly
Buffalo Awesome!
Ingredients
- Chicken breast, thighs, or ground chicken/turkey
- Basmati rice
- Broccoli
- Primal Kitchen Buffalo Sauce
Cooking Instructions
- Heat 1-2 tbs of olive oil in pan
- Add rice to instant/pot or stove top depending which method and cook (We use instant pot’s rice setting and it makes nearly perfect rice every time)
- Add chicken/protein to pan and cook until nearly done (I usually use ground chicken/turkey for this meal)
- Once meat is about halfway cooked add broccoli to pan and continue cooking
- After broccoli begins to soften add desired amount of Primal Kitchen Buffalo Sauce – keep on heat for 5-8 more minutes for sauce to warm up and broccoli to finish cooking
- Dish up with rice, chicken mixture and add blue cheese for extra flavor!
Buffalo Also Awesome!
Ingredients
- Chicken breast, thighs, or ground chicken/turkey
- Sweet potatoes – We think the white taste the best, but all colors of sweet potatoes are awesome for you!
- Broccoli or broccolini
- Primal Kitchen Buffalo Sauce
Cooking Instructions
- Heat 1-2 tbs olive oil in pan
- Slice sweet potatoes and either
- toss with olive, oil salt and pepper, put on bake sheet and cook at 425 in oven for 15-20 minutes or until fork goes through easy
- add to instant pot with steaming basket, add water, salt and pepper, cook on manual for 3-4 minutes depending on size and number of sweet potatoes
- Once heated add desired protein, and cook until nearly done
- Add broccoli or broccolini and cook for 5-8 more minutes
- Add primal kitchen Buffalo Sauce, keep on heat until chicken and broccoli are fully cooked and sauce is warmed up
- Pile up a dish of sweet potatoes, add chicken mixture to top and add blue cheese for extra flavor.
Beef is What’s for Dinner!
Ingredients
- FREE RANGE ground beef
- Sweet potatoes OR Basmati rice
- Coleslaw
- High quality dressing of choice or nothing. Joe likes low sugar ketchup.
Cooking Instructions
- Heat up skillet
- Cook rice – in Instant pot with rice setting or on stove top
OR
- Slice sweet potatoes and either
- toss with olive, oil salt and pepper, put on bake sheet and cook at 425 in oven for 15-20 minutes or until fork goes through easy
- add to instant pot with steaming basket, add water, salt and pepper, cook on manual for 3-4 minutes depending on size and number of sweet potatoes
- Once beef is cooked through add coleslaw to meat and stir in
- Dish up rice/sweet potatoes and add beef mixture on top
Oatmeal for DAYZ!!!
Ingredients
- Organic oatmeal in the cut that you prefer
- Frozen blueberries or berries of your choice
- Alternative milk of choice that doesn’t add sugar or oils – We usually look for Forager cashew or coconut.
- Water
- Protein powder – We like Garden of Life Vegan Meal or Sport protein
Cooking Instructions
- Place desired amount of oatmeal into a glass Tupperware with berries, then add half alternative milk and half water.
- Put in fridge and grab with separate portion of protein powder when needed.
- You can mix the protein powder into oatmeal or have separate.
This is great because you can throw it in your bag in the morning and it won’t go bad all day.
ROASTED VEGGIES WITH GROUND TURKEY
INGREDIENTS
- 1 LB Ground meat of choice (turkey/chicken/beef)
- Brussels sprouts
- sweet potatoes
- bacon
- asparagus
- onion
Cooking instructions
- Dice sweet potato and layer on bake sheet with chopped bacon and halved or shaved Brussels sprouts
- Pre-heat oven to 400 and add sweet potato tray – cook for 20-30 minutes, stirring at the halfway point for even cooking
- add olive oil to sauté pan, add chopped onion and asparagus and cook until mostly tender
- add meat to onion/asparagus and cook until done
Serve as a bowl with meat topping potatoes and veggies, we like to add Parmesan or franks hot sauce for added flavor.
HONEY “SOY” CHICKEN
Ingredients
- chicken thighs/chicken tenders
- coconut aminos
- ginger paste
- garlic
- raw honey
- rice wine vinegar
- rice
- green onions
Cooking Instructions
- Mix 1/3 cup coconut aminos, with 1/4 cup of honey, 1 tablespoon of rice wine vinegar, 1 teaspoon of ginger paste, 2 cloves minced garlic, 1/4 cup diced green onions
- pour mixture over chicken and let marinate for 30 minutes if possible
- Preheat oven to 375 – transfer chicken to baking pan along with remaining marinde mixture and bake for 15-20 minutes, flipping chicken twice to keep moist
- Cook rice separately in instant pot or stove top
Service rice with chicken and any juices from pan. I usually add sautéed mushrooms or broccoli for extra veggies!