3 Day Meal Prep!


It's been a minute since I did a nice full meal prep for myself. But with our summer activities and me teaching morning and nightly classes - the last thing I have felt like doing lately is making myself meals! (And I'm getting sick of hamburgers, pepperoni sticks and raw veggies haha)

This whole meal prep was super basic as I was able to just run to our tiny small-town grocery store and grab everything (well almost..no cilantro though :().

Since it was just the August long weekend here in Canada, I only made meals for three days (Wed, Thur, Fri).

I have some quick easy freezer meals + fruit and veg, granola bars, etc. that I'll be feeding to the fam (and also snacking on some of if I need to), but otherwise, I LOVE having these meals to just quickly heat up and go (and prevent HANGER)

So let's jump into it!

BREAKFAST:

Whole-Egg Mini Waffles

Turkey slices + tomato slices

Watermelon cubes

Ingredients:

  • 6 eggs

  • About a quarter of a large watermelon

  • 6 tomato slices (large or medium tomato)

  • 9 pieces sliced turkey

I also will be spreading a little of my fav morning sauce on these egg waffles, which is made of:

  • Half fat mayo

  • BBQ sauce

  • Chipotle powder

Instructions:

1) Preheat a mini waffle maker ($10 on Amazon!). Crack one full egg into a bowl and whisk until yolk and white are combined. Once the waffle maker is heated up, pour the single egg into the maker.

Let the egg cook until golden on both sides and cooked through (just a couple minutes).

Repeat with remaining eggs.

2) Slice up watermelon into cubes. I measured out 200g watermelon for each meal, but you can use as much or little as you like.

3) Slice a tomato so you have 2 slices for each meal. Divide turkey so you have 3 or 4 slices for each meal.

4) Mix together the sauce for the egg waffle. I usually mix an estimated ratio of about 1 tbsp mayo to about 1/4 tsp BBQ sauce. Then I sprinkle in a little chipotle powder (go light on the powder, it's pretty spicy!). You can definitely adjust these ratios to your own taste.Mix all together. This sauce is not pictured as I already had a container of premixed sauce in the fridge.

5) To assemble: you can either nuke your eggs to heat them up or stick them in the toaster! Then spread some sauce on the egg waffles, top with the turkey slices and tomato. Finish of your watermelon as a fresh ending to your breakfast!

LUNCH:

Greek Marinated Chicken + Homemade Tzatziki

Brown Rice

Cucumber Salad + Tomato and Red Onion

I snagged this delicious recipe from Eazy Peazy Meals. You can find the entire detailed list of ingredients and instructions HERE

This meal can be grabbed right of the fridge and eaten cold. I mixed the chicken and tzatziki with the rice and then just mixed all the veggies up together... mmmm so good and filling!!

SUPPER:

Cheesy Chicken Ranch Quesadilla

Sliced Bell Pepper

Salsa + Sour Cream

I LOVE quesadilla's!!! Actually, I think I just love anything you can put salsa and sour cream and cilantro on... and a crispy tortilla filled with cheesy ranch chicken is PERFECT!!

Ingredients:

  • 3 large whole wheat wraps

  • 2 boneless chicken breasts

  • shredded cheese (I bought a Tex-Mex preshredded bag)

  • 1/3 cup of sour cream (plus extra for the side)

  • Ranch dressing dry mix

  • 1-2 bell peppers

  • salsa for the side

  • cilantro for the side

CHICKEN MARINADE: I got this original recipe from Earth Food and Fire although I scaled it back quite a bit for this meal (only using about 1/4 cup of oil and eyeballing the spices)

  • 3/4 cup oil (recipe says a cup but that seems like a ton)

  • 2 tbsp water

  • 1 clove crushed garlic

  • 1tbsp smoked paprika

  • 1tsp chipotle powder

  • 1.5 tsp garlic powder

  • 2tsp onion powder

  • 1/2 cup brown sugar

  • S&P

Instructions:

1) Mix together the marinade ingredients in a small bowl. Pour over your chicken breasts and then cover and store them in the fridge (mine were frozen when I started). Marinate overnight or for 30 minutes if your chicken is thawed and you'd like to cook these sooner.

2) Preheat oven to 375F and cook breasts for about 25 minutes or until juices run clear and they're cooked through. While chicken is cooking, slice up bell pepper into strips and evenly distribute between your suppers.

3) Once chicken is done, remove from oven and let sit until cool enough to handle. Mix 1/3 cup sour cream and ranch mix in a large bowl (I go by taste with the ranch mix - start with 1/2 tsp and go from there).

4) Dice up your chicken and add it to the bowl. Then throw in some shredded cheese. Again, I eyeballed this, so go by your preference (make sure to measure out how much you use if you're tracking macros!). I would say I used maybe 3/4 cup of shredded cheese. Mix ranch, chicken and cheese all together.

5) Heat a large pan on medium-high heat. Spray with cooking spray. Laying a wrap flat on the counter, lay 1/3 of your chicken mix on half of it. fold the other half of the wrap overtop and press it down to help it stick together.

6) Place the folded wrap in the heated pan. Let it brown on one side before using a large spatula to flip it over and brown the other side. Take it off once it's nicely browned and cheese is melted. Let cool on a rack.Repeat this process with the other two wraps.

7) Once wraps are cool, cut into thirds and divide between your suppers. If you are adding sour cream and salsa to your meals, do this now. If you don't have containers with dividers, you can put them in their own small separate containers.

8) Once you're ready to eat this meal, you can heat it up a couple ways (these aren't terrible cold either, if you have to eat them that way!). The easiest would be the microwave (which might be your only option, depending where you are!) But my fav way is to reheat in the oven as this keeps them nice and crispy still! I preheated my oven to 400F, placed the quesadilla triangles on a pan and heated for about 6 minutes. Then dipped in my sour cream and salsa!

EXTRA PREPPING TIPS:

1) I marinated all my chicken breasts the night before I was going to prep. They were all frozen so I was able to put them in containers and let them marinate/thaw overnight in the fridge.

2) I also cooked all my chicken at the same time on the same pan. This helps simplify and quicken things quite a bit!

3) As the chicken goes in the oven, get the rice cooking on the stove top. This way it can cook and cool a little by the time you are ready to start dividing it (I used 1/2 cup rice in each meal, but of course measure out depending on your own goals)

4) I then just went by meal - I worked on breakfasts while the breasts were in the oven and the rice was cooking. I cracked and whisked an egg, let it cook and would cut up watermelon between eggs cooking.

5) As the breasts were cooling I started on lunch - prepping all the veggies and making the tzatziki. Then finally chopping up and measuring out the chicken for each lunch. I cooked 3 breasts and measured out 150g for each lunch (and it somehow worked out perfectly with none leftover). Then added the rice I was using too. I had tons of rice leftover but that's great because it will go to quick supper meals for the rest of the family during the week!

6) Lastly I threw together the suppers. Be sure to let the quesadilla's cool before you put them in containers in the fridge. This will prevent them from becoming supper soggy!

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