Most people think that meal prepping takes forever and it’s a huge task. Here are some easy hacks especially when you are in a time crunch. My staple go-to is roasting whatever vegetables I have in my refrigerator and sauteing or grilling whatever protein I found on sale that week, while I throw some quinoa or brown rice on the stove for a high fiber carbohydrate.
For an easy start, here is what I did this week:
- 1 beet
- 1 onion
- 2 heads of broccoli (or Trader Joe’s broccoli florets)
- 1 zucchini squash
- 1 bell pepper
- 1 pack Trader Joe’s Pollo Asada
- 1.5 cups Quinoa or Brown Rice (if you are in a hurry you can grab Trader Joe’s frozen instant brown rice or quinoa)
- 3 cups bone broth
- 1 Avocado
- 2 bunches Kale
- 1 Tbsp Everything but the Bagel Seasoning
- ½ tsp Pepper
- 4 Tbsp Avocado Oil
- Primal Kitchen Lemon Turmeric Dressing – to taste
Preheat oven to 400F
Wash and chop all desired vegetables (I peeled the beet). Mix in a bowl with avocado oil and everything but the bagel seasoning and pepper. Spread out on a cookie sheet (with parchment paper for easy clean up). Place the veggies in the oven and bake for 20-30 minutes until vegetables are soft and slightly blackened.
In a pot on the stove, rinse quinoa. Saute in the pot with 1 tbsp avocado or coconut oil over high for 2 minutes, constantly stirring (to bring out the flavor). Add the 3 cups bone broth and bring to a boil. Once boiling reduce to a simmer and cook until all water is evaporated.
In a dutch oven on the stove or a frying pan, heat 1 Tbspavocado oil over medium heat. Add the pollo asada and cook for 10 minutes oruntil there is no pink in the middle.
When everything is cooked. Get to-go glass containers and portion out ½ cup rice, 2 scoops roasted veggies, and 4 oz chicken. Add whatever toppings you desire. I add kale, dressing, and pumpkin seeds, unless I plan on heating it up, then I leave those on the side.
Start to finish it should only take about an hour and youhave some quick lunches for the week.