THIS POST IS SPONSORED BY LUNDBERG FAMILY FARMS
Meal prepping is the secret to a healthy lifestyle. There is only one problem, you got to eat the same dish 4-5 days in a row. Here is a meal prep idea for 4 different meals all made in one go. How to Meal Prep 2.0 so to speak.
I’ve worked on many different meal prep ideas, such as these healthy meal prep bowls or these Vietnamese Chicken Meal Prep Bowls. This time however, I wanted to challenge myself to create something even better. Another level of meal prepping so to speak. The 2.0 of meal prepping. 4 different meals all made in one go.
When Lundberg reached out to me asking if I could create a meal prep recipe idea for them I was pumped! They make my favorite rice blends and those couldn’t fit any better into meal prep bowls!! So, guys, you wann know how to meal prep? Here you go:
How to Meal Prep 2.0
How does one go about planning 4 meals for the week ahead that are not all the same?
Start by choosing your whole grain. The whole grain will be the same in all 4 dishes. I love Lundberg’s Organic Wild Blend Rice because I get 5 types of rice in one pack or Lundberg’s Organic Tricolor Blend Quinoa because I can’t decide which color I like best anyways so I love having all three in my bowl. Whole grains keep you fuller longer and are a necessity for take-to-work lunch bowls if your have long days at the office.
Then choose 2-3 types of protein to switch it up. This time I chose egg, chicken and shrimps. They all cook super fast and easy and keep meal prep time down. I’ve also made bowls with 8-hour slow-cooked pulled beef though or home cooked pinto beans that need to soak 12 hours and then be cooked several hours. It’s all about personal preference and a matter of organization. If you need to be quick choose eggs, fish, seafood, chicken breast, turkey breast. If you have more time on hand cook beef, chickpeas, beans, lentils, pork etc.
Choose as maaany vegetables as you can. The more the better. All the colors of the rainbow and especially many green ones. For this example I chose 7 vegetables: onion, zucchini, bell pepper, asparagus, cherry tomatoes, peas, carrots and broccoli.
THIS is how to meal prep two point o.
How long does xyz last
You might have noticed that most meal prep recipes are only for 4 days only. There is an important reason behind this. It’s not like Friday is cheat day, haha. You wish! It’s because most ingredients last only 3-4 days in the refrigerator. Especially all the proteins, be it animal protein or plant protein. I’ve eaten both on the 5th day without a problem but it simply becomes risky.
So when you ask yourself:
Can I meal prep eggs? Yes, for up to 4 days.
Can I meal prep chicken? Yes, for up to 4 days.
Can I meal prep shrimps? Yes, for up to 4 days, better 3.
Veggies are a little easier once they’ve been cooked. Some raw veggies have a harder time keeping fresh, raw greens such as baby spinach or lettuce for example. It all depends how fresh they were when you bought them though. I’ve head heads of lettuce in the fridge for over a week in perfect conditions. Others however started being sad after only 2 days. Find out when your supermarket gets their produce and go buy that day to ensure you have the freshest stuff. Or go to the market and small butcher in the first place to get the freshest ingredients. So basically the how to meal prep 101 is >> buy FRESH ingredients.
Best meal prep bowls containers
This depends hugely on where you are eating your lunch and how you commute (if at all) to the place you’ll have your meal.
I work from home and eat at home so for me I like to use exclusively glass containers * with airtight snap locking lids. They are a very very safe material, great for reheating and last foreeeever.
My husband commutes by bike to work so I prefer not to send glass in his backpack and he packs his lunch into these stainless steel containers * that are totally leek proof, an ultra safe material and pretty much unbreakable and less heavy than glass.
When we have to freeze meals or we have to take larger quantities with us someplace and space and weight are an issue, I simply use freezer bags to store the individual parts of my meals separately. They are great for taking your meal prep bowls to your camping trip for the whole family.
* the links above are affiliate links and I earn a couple cents commission if you buy the product through the link. All earnings go towards buying coffee and keep my brain running to create more blog posts for you :P
Big big shout out to this amazing company for sponsoring this post. You are amazing! I am so happy I was given the opportunity to create these meal prep recipes for you!
There are two things I want to point out about this one of a kind company today:
#1 it is a family-owned business and I’m proud to be working with them for exactly that reason!
#2 Lundberg family has been growing healthy, great tasting rice while respecting and sustaining the earth. Thank you for caring about our planet!
And now, thank YOU, my lovely readers, for supporting the brands that support Green Healthy Cooking! I hope you love this mel prep idea as much as I did! Make sure to tag @greenhealthycooking when you post a photo of your finished dish. I’d love to see!
How to Meal Prep 2.0 Video
How to Meal Prep 2.0
- 1 - 1.25 cups Lundberg Organic Wild Blend Rice
- water as instructed on the packaging depending on if you cook on stovetop or rice cooker
- 1/2 tsp sea salt
- 1/2 small red onion
- 1 small zucchini
- 1 small yellow bell pepper
- 10 asparagus
- 6 large cherry tomatoes
- 2 chicken breasts
- sea salt about 1/2-1 tsp
- black pepper about 1/4-1/2 tsp
- basil about 1/2-1 Tbsp
- oregano about 1/2-1 Tbsp
- red pepper flakes about 1/2-1 Tbsp
- avocado oil (or other flavorless high smoke point oil)
- 1-2 spring onions
- 2 cloves garlic
- 1 tsp grated fresh ginger
- 1 large carrot
- 1 cup broccoli florets
- 1/2 cup frozen peas
- 3-4 Tbsp soy sauce
- 1-2 tsp sesame seed oil
- 2 large eggs
- 7-8 large shrimps
Cook Wild Blend Rice as instructed on the package. (Bonus Tip: in the instant pot it takes just 22 minutes high pressure + 10 minutes natural pressure release and it's done).
Preheat oven to 400 F.
Peel and finely slice carrot; wash, dry and cut broccoli florets into small pieces. Set aside.
Rinse and paper towel dry shrimps. Set aside.
Peel and dice red onion; wash, dry and dice zucchini; wash, dry, deseed and dice bell pepper; wash and dry asparagus and cut off dry ends; wash and dry cherry tomatoes. Place vegetables on a baking sheet, drizzle with avocado oil and sprinkle with sea salt, pepper, basil, oregano and red pepper flakes.
Dice chicken breast, place on a separate baking sheet and drizzle with avocado oil and sprinkle with sea salt, pepper, basil, oregano and red pepper flakes. Mix with your hands then distribute chicken in one layer with space in between each chicken piece.
Roast both veggies and chicken for 12-15 minutes. SET AN ALARM (!!!)
In the meantime, (if rice is finished cooking), heat a skillet over medium heat.
Wash, dry and finely chop spring onion; peel and crush garlic, peel and grate ginger.
Add a big splash of avocado oil to hot skillet, then add chopped spring onion, crushed garlic and grated ginger to skillet and sauté for about 1 minutes. Then add about 2/3 of the cooked Wild Blend Rice, the sliced carrot and the cut up broccoli florets and stir fry until vegetables get a strong color.
Add peas, soy sauce and sesame seed and keep stirring until well combined and the peas defrosted.
Remove half of the rice stir-fry and add to one of our lunch containers.
Move the other half still in the skillet all to one side and add two eggs to the empty side of the skillet and scramble there, then mix with the rice/veggies and once well combined serve into one of your lunch containers.
Add a splash of avocado oil to your dirty pan and cook shrimps for about 1 minute per side or until strong orange. Add a splash of soy sauce during the last 30 seconds cooking time. Then add cooked shrimps to the lunch container with the rice stir-fry that has NO egg.
Divide the remaining 1/3 of rice still in your pot between the two empty lunch containers, add half the chicken to one container and the other half to the other container. Add roasted red onion, zucchini and bell pepper to one rice/chicken bowl and roasted asparagus and cherry tomatoes to the other.
Store in the refrigerator for up to 4 days. Eat either cold or reheat the day you'll eat it.
Recipe NotesAmount of salt, pepper, basil, oregano and red pepper flakes will depend on personal preference. I love adding a lot of basil but little oregano and a lot of red pepper flakes. I also like things more on the saltier side so I add about a teaspoon of sea salt in total to all the vegetables. And another 1/2 tsp to the chicken. Remember you can always add more salt and pepper at the end.