Now that school has started, meal prep will be KEY. During the summer, I took a bit of a break from the usual meal prep routine and kept it simple and basic due to having time to cook dinner every night. Now, with late nights of class and studying, we will definitely need the help and Sunday is the day to make it happen!
Our meal prep hasn’t varied much in terms of a good balance between veggies, fruits, snacks and proteins. I like to stick to our usual framework and then work from there. What I will start to do this fall is make big batches of healthy soups so it’s easy to re-heat at night and dig into after our long days!
Here’s a list of our groceries last week:
- Almond milk
- Ezekiel toast
- Teddy’s peanut butter
- Low sugar instant oatmeal
- Kashi GoLean cereal
- Lettuce and Spinach
- Bell peppers
- Bok choy
- Red radishes
- Green onions
- 2 pieces of fresh salmon
- 2 packages of chicken: 1 boneless skinless chicken breast, 1 bone-in skin-on chicken breast
- 2 cans of low sodium, fat free chicken broth
- 2 cans of black beans
- 1 can of chickpeas
- 3 cans of diced tomatoes
- Light extra virgin olive oil
Veggies: Chopped cucumbers, bell peppers, red radishes, green onions
Beverages: Brewed green tea sprinkled a small amount of grated ginger into each cup, and then refrigerated over night. Water bottles filled and refrigerated.
Coffee: Coffee maker is filled and ready to go! All we have to do in the morning is press START.
Iced Tea: Boil the water, brew the tea, refrigerate over night and it’s ready to go! Just add ice and enjoy during your morning commute or save it for a mid-afternoon pick-me-up.
Chicken: Boneless skinless chicken breasts in a plastic ziploc marinated in Soy Vay Hoisin and Garlic Marinade and sriracha sauce. This chicken was grilled by Frank for our weekly salads. Chop and refrigerate. Bone-in Skin-on chicken breasts laid out on a baking pan, drizzled with olive oil, salt, pepper, chili spice, garlic powder, and diablo seasoning. Refrigerated until ready to cook. Roasted in a 375 degree oven for 35 minutes.
Quinoa: Cooked and stored in an air tight container.
Beans: Rinsed and stored in an air tight container.
Eggs: Hard-boiled, peeled, and stored in an air tight container.
Green vegetable, bean and chicken soup
3 large chicken breasts, bone in, skin on (directions above)
6 celery stalks, chopped
3 garlic cloves, minced
1/2 yellow onion, chopped
3 tbsp. olive oil
2 cups bok choy, chopped
1 can black beans
1 can chickpeas
1 can diced tomatoes
2-32 fl. oz. cans of chicken broth
Salt and pepper to taste (you will need lots for each step)
1 tbsp. dried rosemary
1 tbsp. dried basil
2 bay leaves
1. In a large pot sauté olive oil, garlic and onion until onion becomes translucent. Add salt and pepper.
2. Add celery and bok chou. Let cook for about 8 minutes until the vegetables start to soften. Add salt and pepper.
3. Once the chicken is roasted, let cool, remove skin, pull chicken into small, shredded pieces.
4. Add chicken stock to the pot and then add the can of diced tomatoes and shredded chicken. Add salt and pepper.
5. Add rosemary, basil and bay leaves.
6. Add black beans and chickpeas.
7. Bring soup to a boil and then let simmer on low for 25 minutes.
Enjoy or let cool and refrigerate until ready to enjoy and reheat on a busy weeknight! I love having extra-large tupperware containers so we can easily let the soup cool, ladle into the containers, and then store in the fridge for the week.