Sunday , 23 July 2017
Easy Food Prep
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Easy Food Prep

Hi everyone I know I have been MIA for a little bit due to some personal issues but I am going to try to do one post a week maybe more, but I am shooting for one post.

If you are like me and you don’t really know how to cook or always seem to be short on time during the week to prepare food for lunches (if you don’t work at home), below are a few very simple ideas for food that do not require much prep time at all. If I can prepare the below then hopefully you will find this easy to do as well.

You will need the following:

  1. 1 bag frozen chicken breasts.
  2. 1 box or 2-4 bags of white rice.
  3. 1 box or 2-4 bags of brown rice.
  4. 1 bag of veggies.
  5. Bananas
  6. 1 small or medium cookie sheet.
  7. Tupperware containers.
  8. Foil
  9. Mrs. Dash Salt-Free seasoning.
  10. 1 bag mixed veggies.
  11. 1 small or medium size pot to boil water.

Prepare Chicken:

Pre-heat oven to 375 . Place foil on the bottom of the cookie sheet (do not spray anything on the cookie sheet). Then place frozen chicken (I used 3 pieces) on top of the foil and sprinkle only 1 side of each piece of chicken with Mrs. Dash Salt-Free seasoning. After the oven is done pre-heating place chicken in and set timer for 25 minutes.

After 25 minutes is up, take the chicken out and throw away the old foil and replace with a new sheet. Flip the chicken to the other side and sprinkle each piece of chicken with Mrs. Dash Salt-Free seasoning. Place back in oven and set timer for 25 minutes. After the chicken is done take out of oven and let cool for 10 minutes. You are now ready to cut your chicken and store for you lunch. I only cooked 3 pieces because this will last me for 3 days of lunch. Then I will need to cook for my next 2 days of lunch (Thursday and Friday, which I will cook on Wednesday).

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 Prepare Rice:

You can use a small to medium size pot to boil water. I use the “Boil in a bag” rice. Make sure to place the rice bag or bags in before the water starts to boil. After the water starts boiling, let the rice cook for another 8-10 minutes. After you have done this simply pour the water out and place the race in a strainer to make sure all of the water is out. Let the rice cool for 5 minutes and put in the tupperware containers. I leave my containers out for about 15-20 minutes before I put them in the fridge. I do weigh my portions out just to make sure I am getting the same amount for each day.

I only cook enough rice to last for 2 days then I will cook the rest later in the week. The rice is very easy and doesn’t take much time.

White rice I eat about 45-60 minutes before I get ready to work out.

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Brown Rice with my dinner when I get home after the gym.

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The last items for your food prep will be bananas, veggies, microwave safe dish, and tupperware to put the veggies in.  I only cook the veggies for 2 days at a time as well. When I cook the veggies I just put about 1-1 1/2 cups of water in a dish and place in the microwave for 4 1/2 minutes. Place in the strainer when done to drain water and let cool for about 5 minutes. Then place in tupperware and mix chicken breast with the veggies. You are ready to place in the fridge and now you have your food prep completed.

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I hope you find this has helped you. Its easy, healthy, and saves you time and money. Eat smart, feel healthy, and stay fit.

Main image source: Image source: zenandspice.com