Description
Discover how to meal prep delicious and budget-friendly meals for the week ahead.
Ingredients
- Brown Rice
- Canned Beans (Black or Chickpeas)
- Seasonal Vegetables (Carrots, Bell Peppers, Broccoli)
- Chicken Breast or Tofu
- Olive Oil
- Soy Sauce or Tamari
- Spices (Cumin, Paprika, Garlic Powder)
- Eggs
- Whole Wheat Pasta
- Fresh Herbs (Basil, Parsley)
Instructions
- Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until translucent.
- Add ground beef (or turkey) and cook until browned.
- Stir in canned tomatoes, drained beans, corn, and spices. Let it simmer for about 30 minutes.
- Preheat your oven to 425°F (220°C).
- Chop seasonal vegetables, toss with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes.
- Rinse brown rice in cold water prior to cooking.
- Combine rice with twice the amount of water and a pinch of salt. Bring to a boil, then cover and reduce to a simmer for about 45 minutes.
- Marinate chicken strips (or cubed tofu) in soy sauce for at least 30 minutes.
- Add olive oil to a wok or skillet over high heat. Stir-fry marinated protein until cooked through.
- Cook whole wheat pasta according to package instructions, rinse under cold water, and drain well. Combine with olive oil, chopped herbs, veggies, and seasonings.
Notes
You can freeze most of these meals for later. Store in airtight containers.
- Prep Time: 90 minutes
- Cook Time: 60 minutes
- Category: Meal Prep
- Method: Various
- Cuisine: Various
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 15g
- Cholesterol: 30mg
Keywords: meal prep, budget-friendly, healthy meals, cooking tips, easy recipes