Planning for Meal Prep

Meal prep made easy

Its that time a year where meal prep is critical, or as the kids say, clutch! I am a big fan of giving myself variety through meal prep and dinner bowls are not only cost effective, but offer variety. At a lofty $3.50 per serving, these beans, greens and grains bowls are tasty and cost effective. I made enough for the week, to share and to freeze. The trick is to break it into the basics.


Grains: I like to explore new seeds and grains and for these bowls I used a quinoa, bulgur wheat mixture for some varied nutrients. This served as the base for the bowls and a side for a couple of other meals.


Greens: As a Southerner, I love a good pot of greens. I made huge pot mixing kale, turnips, collards and mustards with a bunch of garlic and onion. It should be cooked until tender which is usually 20-30 minutes with the pre-chopped bags I used.


Proteins: Stewed black beans with fire roasted tomatoes are a great addition for vegetarian bowls or chicken fajita bowls (adding optional avocado). I also baked fish and sautéed two chicken breast for varied bowl options. 


Tip: Cut onion ahead of time and freeze it. I dice, slice and finely chop onion and store it in small freezer bags to have on hand. I do the same with bell pepper! This made it easy to caramelize onions and peppers for the chicken fajita bowl option.


Cooking:

  1. Start with the greens. With 1 1/2 diced onion and a head or two of minced garlic, add it to a large pot with a cup of water. Rinse a large bag of greens and add to the pot. Preheat the oven for the fish.
  2. While that cooks, start the grains, following the cooking instructions on the bag or your usual method if using a favorite. I used half stock, half water for some extra flavor and a few cloves of minced garlic.
  3. Stir greens and season well with salt, pepper, onion and garlic powders and cayenne. Start stewed tomatoes on stove top and cook down for a few minutes before adding a cup of water and a can of beans. Season well. 
  4. Bake fish of choice with some fresh thyme and lemon and a drizzle of avocado or olive oil. While that bakes, season a sear the chicken breasts (or thighs).
  5. Optional: use pan from chicken to caramelize onions and peppers for the chicken fajita bowls.
  6. Remove fish from oven and turn off stove tops. Let food begin to cool before adding to storage containers.
  7. Freeze or share additional portions.