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Meal Prep for the Week for Beginners

A simple and nutritious meal prep plan designed for beginners, featuring easy-to-make recipes that can be stored and enjoyed throughout the week.
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Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings: 4 servings
Course: Main Course, Meal Prep
Cuisine: American
Calories: 450
Ingredients Method Nutrition Notes

Ingredients
  

Proteins
  • 1 lb Chicken breast Boneless, skinless
  • 1 can Black beans Drained and rinsed
Grains
  • 2 cups Brown rice Uncooked
  • 1 cup Quinoa Uncooked
Vegetables
  • 2 cups Broccoli Chopped
  • 2 cups Bell peppers Chopped
  • 1 cup Carrots Sliced
Seasonings
  • 2 tbsp Olive oil For roasting
  • 1 tsp Garlic powder
  • 1 tsp Paprika
  • 1 tsp Salt
  • 1 tsp Black pepper

Method
 

Prepare the Ingredients
  1. Preheat the oven to 400°F (200°C).
  2. Chop the broccoli, bell peppers, and carrots.
  3. Rinse the brown rice and quinoa under cold water.
Cook the Grains
  1. Cook the brown rice according to package instructions.
  2. In a separate pot, cook the quinoa according to package instructions.
Roast the Vegetables and Chicken
  1. Place the chopped vegetables on a baking sheet.
  2. Drizzle with olive oil and sprinkle with garlic powder, paprika, salt, and pepper.
  3. Add the chicken breast to the baking sheet, seasoned with the same spices.
  4. Roast in the oven for 25-30 minutes or until the chicken is cooked through and vegetables are tender.
Assemble the Meal Prep Containers
  1. Once cooked, divide the rice, quinoa, roasted chicken, and vegetables into storage containers.
  2. Let cool before sealing and storing in the refrigerator.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 60gProtein: 35gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 75mgSodium: 400mgPotassium: 800mgFiber: 10gSugar: 3gVitamin A: 1200IUVitamin C: 80mgCalcium: 50mgIron: 3mg

Notes

This meal prep can be customized with different proteins and vegetables based on preference. Store in the fridge for up to 5 days.

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