Meal-Prep Basics

Ingredients

• 2 lb chicken breasts
• 2 tbsp taco seasoning
• 2 cup rice
• 15 oz black beans, drained
• 2 cup corn
• 1 cup salsa
• 1 cup shredded cheese
• 2 limes

Steps

1. Season chicken with taco seasoning and roast at 425°F (220°C) for 20-22 minutes; slice.
2. Cook rice and stir in lime juice.
3. Portion rice, chicken, beans, corn, and cheese into 5 containers.
4. Top with salsa before eating; keeps 4 days refrigerated.

Ingredients

• 2 lb ground turkey
• ½ cup breadcrumbs
• 1 egg
• 3 garlic cloves, minced
• 1 tsp Italian seasoning
• 4 cup broccoli florets
• 2 cup marinara sauce
• 2½ cup cooked rice

Steps

1. Mix turkey, breadcrumbs, egg, garlic, and seasoning; roll into 20 meatballs.
2. Bake with the broccoli on a sheet pan at 400°F (205°C) for 18-20 minutes.
3. Portion meatballs, broccoli, and rice into containers.
4. Spoon marinara over the meatballs; reheat covered.

Ingredients

• 2 cup rolled oats
• 2 cup milk
• ¼ cup peanut butter
• 2 tbsp maple syrup
• 2 tbsp chia seeds
• 1 banana, sliced
• ½ tsp cinnamon

Steps

1. Whisk milk, peanut butter, maple syrup, chia, and cinnamon.
2. Divide oats among 4 jars and pour the mixture over.
3. Stir, cover, and refrigerate overnight (up to 4 days).
4. Top with banana just before eating.

Ingredients

• 2 lb chicken thighs
• ¼ cup olive oil
• 2 lemons, juiced
• 1 tbsp dried oregano
• 2 cup rice
• 2 cup cherry tomatoes, halved
• 2 cucumbers, diced
• 1 cup crumbled feta
• ½ cup tzatziki

Steps

1. Marinate chicken in oil, lemon, oregano, salt, and pepper for 15 minutes, then roast at 425°F (220°C) for 22 minutes; slice.
2. Cook the rice.
3. Portion rice, chicken, tomatoes, cucumber, and feta into 5 boxes.
4. Add tzatziki in a small cup on the side; keeps 4 days.

Ingredients

• 10 eggs
• ½ cup milk
• 1 bell pepper, diced
• 2 cup baby spinach, chopped
• ½ onion, diced
• 1 cup shredded cheddar
• salt and pepper

Steps

1. Heat oven to 350°F (175°C) and grease a 12-cup muffin tin.
2. Whisk eggs and milk; stir in vegetables and cheese.
3. Fill cups and bake 18-20 minutes until set.
4. Cool and refrigerate up to 5 days; microwave 30 seconds to reheat.

Ingredients

• 2 lb ground beef
• ⅓ cup soy sauce
• 3 tbsp brown sugar
• 1 tbsp sesame oil
• 4 garlic cloves, minced
• ½ tsp red pepper flakes
• 2½ cup cooked rice
• 4 cup steamed broccoli
• 3 green onions, sliced

Steps

1. Brown the beef; drain.
2. Add soy sauce, brown sugar, sesame oil, garlic, and pepper flakes; simmer 3 minutes.
3. Portion rice, beef, and broccoli into 5 containers.
4. Top with green onions; keeps 4 days refrigerated.

Ingredients

• ½ cup ranch dressing
• 2 cup cooked chicken, diced
• 4 hard-boiled eggs, quartered
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• ½ cup crumbled blue cheese
• 6 cup chopped romaine

Steps

1. Layer 4 jars in order: dressing, tomatoes, cucumber, chicken, eggs, cheese.
2. Pack romaine on top so it never touches the dressing.
3. Seal and refrigerate up to 4 days.
4. Shake into a bowl when ready to eat.

Ingredients

• 1 lb rotini
• 1 cup cherry tomatoes, halved
• 1 cup mozzarella pearls
• ½ cup sliced olives
• ½ red onion, thinly sliced
• ½ cup Italian dressing
• ¼ cup fresh basil

Steps

1. Cook pasta, rinse under cold water, and drain well.
2. Toss with tomatoes, mozzarella, olives, and onion.
3. Dress, season, and chill at least 30 minutes.
4. Add basil just before serving; keeps 4 days.