The Modified Meal Prep

Not pumped about spending 2-3 hrs of your valuable Sunday in the kitchen or maybe you're just busy enjoying the nice weather? Buuuutt you still want the benefits of having food prepped and in your fridge? Try out this modified version of meal prep that has become the norm for me lately: 

Meal prep while cooking dinner on Monday night! You're spending time in the kitchen anyways, so rather than scrolling through social media while your dinner cooks, make the most of that time. 

the menu: 

for dinner tonight: broccoli, chicken and roasted sweet potatoes

while cooking that dinner, plan to prep: extra chicken, extra broccoli, extra sweet potato, ground bison, and chopped snacking veggies 

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Step 1: Preheat the oven to 425F and line 2 baking sheets, 1 9x13" dish and 1 8x8" dish with parchment paper. 

marinade

Step 2: drizzle avocado oil (or oil of choice) on the two baking sheets. Wash and chop sweet potatoes to fill the two trays (usually about 4 large or 6 small potatoes). Toss with salt, pepper and garlic powder. 

 

 

chicken

Step 3: place 4 large or 6 small chicken breasts in the parchment-lined 9x13" baking dish and top with a little salt and pepper. In a small bowl or mixing cup combine 1/3c apple cider vinegar + 1/4c avo or olive oil + 2 tbsp spicy brown mustard. Pour mixture over chicken breasts and top with dried oregano, basil and red chili flakes. 

 

lemon pepper broccoli

 

Step 4: Add chicken to the oven first because it takes the longest (about 30 mins). Add frozen broccoli to the 8x8" baking dish (I buy a big ass bag from costco and it is awesome). Drizzle a little water and lemon pepper seasoning - that's it! Adding a few tbsp of water will allow it to steam in the oven and doesn't require any additional oil. 

 

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Step 5: After about 10 minutes, add the potatoes and the broccoli to the oven with the chicken. Heat a large cast iron skillet over medium heat to cook the bison. I usually use two packages of bison and about half a jar of salsa verde (I'm lazy and it tastes awesome). Nothing fancy here - this cooked bison is used for some breakfasts (paired with sweet potato) and also to just have some cooked protein on hand throughout the week. 

 

chopped veggies

Step 6: Check the broccoli and chicken and flip the sweet potatoes after about 10 minutes. Continue to cook potatoes to desired doneness (I prefer mine a little crispy/burnt on the edges). While those finish cooking wash and chop any veggies you could snack on during the next few days and make a big salad (or just buy a big container of pre-washed greens). This week was carrots, cucumber and radishes and I have a big tub of mixed greens from costco for salads. 

 

Step 7: Once everything is done cooking, enjoy your dinner and let everything cool a little. 

 

 

 

Step 8: After dinner, portion out your prepped items and store in the refrigerator. Pat yourself on the back because now you have some stress-free meals for the next few days :) 

meal prep

Thanks for reading! I hope this saves you time this week :) If you need more inspiration check out my meal prep recipe page. Happy (modified) prepping!

 

xoxo Kaely