My Routine Meal Prep Recipes

Rationale

• In our busy schedules, it’s difficult to carve out time between meetings to cook during the week.
• We started dedicating a block of time weekends and off-hours mid-week, to batch-cook ingredients for the week ahead.

Oven Meal Prep

Cauliflower

• chop into florets
• marinate cauliflower florets with soy sauce, paprika

Broccoli

• chop into florets
• marinate with za'atar or cumin

Asparagus

• remove the end, divide the sections into halves
• marinate with za'atar or cumin

Roast

• pre-heat oven to 450 degrees
• salt & pepper the veggies
• lay out flat on 3 roasting pans, drizzle olive oil in each
• roast for 20 minutes

Stove-Top Meal Prep

Ingredients

• 1 pound chicken breast, sliced
• 1/2 pound shrimp
• 1/4 pound of seafood mix, salt & pepper
• Stove-Top vegetable of your choice, like bak choy, chinese cabbage, string bean, sugar snap peas, or mushrooms
• Aromatics like Ginger and Garlic
• Seasoning: Sambal Oleek, Old Bay, Italian Seasoning, Za’atar, or Paprika.

Chicken Meal Prep

• Mince garlic
• Slice chicken into smaller pieces for stir fry
• Add salt & pepper, season the chicken with seasoning of your choice.
• medium heat the pan until hot
• drizzle of olive oil in the pan
• Add minced garlic for 30 seconds to a minute until aromatic
• Stir fry chicken for 3-4 minutes on each side, flip the pieces every 30-45 seconds

Shrimp & Seafood Meal Prep

• Mince ginger
• Add salt & pepper, season the seafood with seasoning of your choice.
• medium heat the pan until hot
• drizzle of olive oil in the pan
• Add minced ginger for 30 seconds to a minute until aromatic
• Saute shrimp and seafood for 4-5 minutes until the seafood is no longer translucent, flip the pieces every 30-45 seconds

Use of fond for vegetables

• In the pots of fond after cooking your protein (the brown bit), deglaze the pan with wine or water
• Bring the pan back to a boil
• Chop and add vegetables to the pan of reserved fond
• Saute for 4-5 minutes until cooked through

Meal Assembly Options

Jambalaya

Ingredients

• 1 package Jambalaya Mix, Original or Low Sodium

Cook - 25 minutes

• Mix 2 1/2 cups water, rice mix in large saucepan until blended. Bring to boil.
• Reduce heat to low; cover and simmer 20 minutes or until most of the water is absorbed and rice is tender.
• Add vegetable and protein and vegetable of your choice from previous preps.
• Remove from heat. Let stand 5 minutes. Fluff with fork before serving.

Serve - 5 minutes

• Plate

Soba Ramen

Ingredients

• 1 portion of soba noodle per person
• Chicken Stock (1/2 cube per person)
• Miso (1 spoon full per person)

Cook - 4 minutes

• Bring a pot of water to a boil.
• In the first pot of boiling water, add soba ramen, bring to a reboil (ramen should stay in the water for 4 minutes)
• Drain the ramen, divide into separate bowls.

Serve - 5-10 minutes

• When you’re ready to serve, bring another pot of water to boil
• To the bowls of pre-divided soba noodles, add chicken stock, miso and boiled water into each bowl. Throughly combine the soup base and soup into the noodles.
• Heat up veggies and proteins in a microwave, top off the noodles.

Brown Rice Plate

Ingredients

• 1 portion of brown rice

Cook - 0 minutes

• Add the brown rice to a rice cooker

Serve - 5-10 minutes

• Heat up veggies and proteins in a microwave
• Assemble rice, protein, and veggies onto a plate

Swaps

Ingredients, sauces, and aromatics can be swapped depending on the freshest ingredients you’re able to acquire that day

Customizations

When you scale out the ingredient portions, scale out the seasoning and aromatics

Add-Ons

Suggested after the meal options

• Pumpkin Pie
• Fruit Salads
• Dark Chocolates
• Tea & Coffee