1. Preheat oven to 375 degrees. Use olive oil or cooking spray and lightly coat a foil-covered cookie sheet. Place chicken (I used tenders, so if you use breasts, adjust your time accordingly) on foil and lightly coat chicken with oil/spray as well. Salt and pepper both sides of all the chicken and then do half of the chicken with one combination of spices and then the other half with a different combo so you don’t get tired of eating chicken 6 times this week!
2. Marinate the steaks in Worcestershire sauce for 15 minutes (or more!) then rub steaks with a little bit of olive oil and put salt and pepper on both sides.
3. Put the chicken into the oven for 15-20 minutes, turning once.
4. Sear both sides of the steaks in a pan over medium-high heat. Add sliced mushrooms and cover, leave on low heat for 10 minutes (adjust time according to your tastes and how big the steaks are).
5. Put sweet potatoes on a layer of paper towels and cook in the microwave for 10 minutes (for 2).
6. After the sweet potatoes are done cooking, place them in the fridge to cool.
7. Cook your vegetable in the microwave (I used broccoli) while you cook the brown rice.
8. Cut up the steaks and then divi up your meats into the containers. I put 4 oz of meat in each one.
9. Peel sweet potatoes, cut in half, and put half in to some containers. Whichever containers don’t have sweet potatoes, add 1/3 to 1/2 cup of brown rice.
10. Add your vegetable to the containers.
11. Place all but 2 or 3 containers into the freezer. Add fruit and other sides to the containers that are still out before putting into the fridge.
12. As you take a container out of the fridge to eat or take to work/school, move a container from the freezer to the fridge so you don’t have to think about defrosting them!
Whew, that was a long post lol. I just wanted to be thorough! Hope this helps you guys that have to worry about taking their lunch to work/school or don’t have time to make healthy meals when you get home from work. This took me about 2 hours total, including cleaning up a bit.
To add variety, change up your spices, your vegetables, your starches, etc. The concept will still be the same and having your meals prepped can really help you stick to your diet!
Each of my containers equaled 8 WW points including the sides :) and cost about $40 for 8 meals.49 notes
Posted on Monday, 5 November
Tagged as: meal prep diet chicken sweet potato brown rice healthy eating recipe
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- aalsipseonn said: this is AMAZING! Thank you so so much!
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- polysyndetons said: this is pretty brilliant. have you done other meal preps before with different foods?
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