Protein Meal Prep
A comforting and nutritious meal prep dish made with lean protein, quinoa, and fresh vegetables, perfect for busy weekdays.
Ingredients
Main Ingredients
- 1 pound lean chicken breast A great source of protein; you can substitute with tofu for a vegetarian option.
- 1 cup quinoa Provides complete protein; feel free to swap in brown rice or whole grain pasta.
- 2 cups mixed vegetables (bell peppers, broccoli, and carrots) Fresh or frozen; whatever you have on hand will work well.
Cooking Essentials
- 2 tablespoons olive oil Enhances flavors; consider using avocado oil for a different nuance.
- 4 cloves fresh garlic, minced Adds depth; jarred garlic will work in a pinch but fresh is best.
- to taste Salt and pepper Always use freshly cracked pepper for the best flavor.
- Your choice of spices (paprika, cumin, or Italian herbs) Customize to your taste; don’t be afraid to experiment!
Instructions
Preparation
- Chop the vegetables and mince the garlic.
- Rinse 1 cup of quinoa under cold water.
Cooking
- In a pot, combine quinoa and 2 cups of water. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes until fluffy.
- While the quinoa is cooking, heat 1 tablespoon of olive oil in a skillet over medium heat. Add diced chicken breast, season with salt and pepper, and cook until golden brown and no longer pink in the center, about 7-10 minutes.
- Add the minced garlic to the pan with the chicken and stir for about a minute until fragrant. Toss in the mixed vegetables and a splash of water to help them steam, stirring until they are tender but still crisp.
- Once the quinoa is cooked, fluff it with a fork and add it to the skillet along with the cooked chicken and vegetables. Stir well to combine.
- Adjust the seasoning with your choice of spices, tasting as you go.
- Allow the mix to cool slightly before portioning into meal prep containers.
Notes
Store your meal prep containers in the fridge for up to 5 days. For longer storage, consider freezing portions for up to three months.