I’m not sure about the rest of you, but it is a weekly challenge to create healthy, protein packed meals to send off with my husband. He can be a bit picky and he can get tired of the same meals, so I try to switch them each week.
Tips for Preparing
- Containers: Most of the containers I found were for children, so make sure that you get them large enough to fit an actual meal into. You can also find containers large enough for a Thanksgiving dinner, but don’t make it harder for yourself to eat a correct portion size. I would also suggest you have trays and bowls, so soup/salad options are easier and small containers for condiments so you can add them after reheating.
- Be choosy with your meat! It’s tempting to use frozen chicken, especially, but it can be difficult to find high quality frozen chicken– Unless it says that it is certified organic label on the bag (it looks like a seal), then any claims to be organic may or may not be true. Also, precooked meat can be incredibly fatty, so make sure that you just try one bag at a time.
- Veggies: Many frozen veggies are just as nutritious as fresh veggies, so don’t be afraid to go with the convenient option.
Meal Ideas
(Most of these recipes are for a single meal, unless otherwise specified)
- Burrito Bowl: Everything but the tortilla (which also helps cut back on carbs). 1/2 c lack beans, 1/3 c corn, 6 ozs sliced chicken and diced tomatoes. Sprinkle some paprika, cumin (go light with this, it’s strong), garlic powder and some cayenne, if you’re feeling bold. You can reheat this for 2 minutes.
- Kale Chicken Salad: Buy a case of kale/spinach mix and get creative with your salads for the week. Put 2 tbs olive oil, 1 tbs vinegar, & a handful of sesame seeds on the bottom of the container, 1/4 c mandarin slices (canned is fine), 6 ozs shredded chicken on top of that (to keep the liquid off the greens), and then grab a handful of the greens to top it off. Shake it when you’re ready to eat!
- Stuffed Bell Pepper: I always stick with red bell pepper (a natural thermogenic), but you can use the others if you prefer. One pepper will give you two meals. Cut around the top of the stem, twist and pull it off. Slice it it down the middle, and you can clean up the inside. Microwave them with a teaspoon of water on the peppers for about 2 minutes. Next, cook 10 ozs of ground beef (I use lean grass fed). Since this will be reheated, make sure there is still a little pink left. I add quinoa, which you can get in a steamed bag. Mix the beef and quinoa in a 2:1 ratio and add any spices you like (I use black pepper, pink Himalayan salt, garlic powder, cilantro and savory). Fill the pepper with the mixture and reheat for 2 minutes.
- Faux Fried Rice: Dice 6 ozs chicken breast and stir-fry in 1 tsp of the olive oil until tender. Set aside.Next, heat remaining oil in pan and pour in 2 egg whites, stirring until cooked. Remove from pan and set aside with the chicken. Pour in ¾ c chicken broth and ½ tbs soy sauce into a pot and bring to a boil. Turn down the heat, add in along ½ cup finely diced peppers, onions and mushrooms (or any other veggie variation) with ½ c rice, cover, and simmer for five to ten minutes, or as indicated by the package directions. Once finished, stir back in the chicken and egg whites and gently pan fry for 1-2 minutes until slightly crispy. Reheat for 2 minutes when ready!
- Loaded Baked Sweet Potato: Microwave a sweet potato, by sticking it into a plastic grocery bag with a few tbs of water. It’s done when you can cut through the potato with a fork (sweet potatoes can take longer than white Idaho potatoes, so bear with it). Cut the potato open and sprinkle 2 ozs cheddar cheese on top. When you’re ready to eat, microwave for 2 minutes, and top with a dollop each of salsa, cottage cheese and a handful of chives (you can keep these in a small condiment container until heated).
- Stir-Fry: Bring 3 c of water to a boil and toss in 3 c of brown rice. Cook according to package directions. Next, heat 1/2 tbs of olive oil in a pan and cook 12 ozs chicken until tender until tender and set aside. Toss in 3 c of veggies (snow peas, bell pepper, mushrooms, onions, or any of your favorites) and add in 1 tb of chicken broth. Saute until tender. Mix 1/2 tbs olive oil, 1 tbs broth, 1/2 tsp garlic, 1/2 tsp ginger, 1/2 tbs soy sauce, and 1/2 tbs honey in a small bowl, which you’ll pour over the veggies, add chicken and make sure it’s all mixed together. Place the rice in your containers (this will make 3 meals) and dish out the stir fry mix on top. Reheat for a few minutes when ready!
- Protein Pancakes: Mix together all of the following: 1 scoop protein powder, 3 egg whites, 1/3 c rolled oats, 1/2 tsp baking powder, 1 tsp vanilla and then place in pancake sized spoonfuls on a hot griddle sprayed with non-stick spray.Flip once when edges begin to brown (1-3 minutes depending on griddle) and cook the remaining side. Keep mixed berries and a small amount of sugar-free maple syrup (if desired. I don’t have much of a sweet tooth, so I go without) in one of the condiment containers. Reheat for 1 minute and pour out your toppings when you’re ready.
In general, I like to aim for 6 ozs of protein (meat) for all meals, and have a 2:1 ratio of veggies to whole grains.
Let me know if you have any other ideas for packed meals!