#meal-prep

Ingredients (amounts don’t matter at all, and just depend on how much you want):

Baby potatoes

Sweet potatoes

Brussel sprouts

Cherry tomatoes

Goat cheese

Balsamic vinegar

Maple syrup

Frozen chicken breasts

Tempeh

Frozen veggie burgers

Hummus

Everything bagel slims

Jasmine rice

Peanut butter

Eggs

Cooking oil, balsamic oil, and seasonings of your choice

Supplies:

Oven and stove top (3 burners)

Cutting board and knife

1 mixing bowl and mixing spoon

Small pot for boiling

2 cookie sheets

2 frying pans

Spatula

Preparation

Take chicken out of freezer to begin thawing

Preheat the oven to 400F/205C.

Place a pot of water to boil

Place 2 frying pans on low heat with oil (I use about 1 tbsp of olive or coconut oil)

Cooking

I do all of these pretty much simultaneously, starting with the longest cooking times and using waiting time to prep the next food.

Roasted vegetables. Keeping separate, dice potatoes and sweet potatoes; half brussel sprouts. Julienne some potatoes if you want fries! Toss each with olive oil, salt, and pepper. I also like to add extra herbs to the potatoes and garlic to the brussel sprouts. Place in one layer on a cookie sheet and put into the oven for 30-40 min. Stir at 20 min for even cooking. When done, lightly drizzle balsamic vinegar and maple syrup on the brussel sprouts and toss.

Roasted chicken. If still frozen, microwave for 2ish minutes so the outside is thawed. Season as desired, then put into oven for 30-40 min. For the seasoning I typically just grab whatever is at the front of the spice cabinet, but I also like using bbq sauce, teriyaki sauce, or lemon + honey.

Jasmine rice. A good ratio is 1 cup rice to 1 cup water. Reduce water to a simmer and cook rice for 15 min. When done: strain, stir, and leave to steam for 10 min.

Fried tempeh. Cut tempeh into thin slices (I do a lil’ less than a cm). Place in one layer on oiled frying pan. Turn when golden brown on one side. Done when both sides are golden brown. This is good as a dip in hummus, tahini, soy sauce, bbq sauce, teriyaki, etc. Also it smells soooo good when you fry it with coconut oil!

Goat cheese tomato kale stir fry: Chop kale and quarter cherry tomatoes. Put into frying pan on medium low heat with garlic. Cook until desired kale consistency is reached (I like to leave it a tiny bit firm). When done, add a small splash of balsamic vinegar and crumble goat cheese.

Meals

Here’s some ideas of what to make! (*no prep)

Breakfast

Goat cheese tomato kale stir fry omelette: Add to eggs in a frying pan for an easy omelette or scrambled eggs

Eggs and home fries: fry up some eggs and side with roasted potatoes

PB toast: toast an everything bagel and add peanut butter*

Lunch/Dinner

Chicken and fries (aka my childhood)

Veggie medley: potatoes, sweet potatoes, brussel sprouts, and kale tomato stir fry

Vegetarian meal: tempeh + soy sauce, rice, roasted veggies

Classic dinner: rice, chicken, and roasted veggies

Veggie burger + bagel slim bun + hummus*

Snacks

Tempeh or carrots + hummus

Carrots + peanut butter (maybe it’s just me that likes this lol)*

Fries

--------------------