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June 28, 2017
  •  By: Jessica Hunter

The Busy Girl’s Guide to Meal Prep

Eating healthy on a busy schedule can be tough! Errands, work, workouts, I think its safe to say that we’ve all been there…so tired by our own day-to-day lives that the last thing we want to do is cook, so grabbing take-out just happens.

Just like a good workout, a solid meal plan doesn’t just happen! The key is all in the planning (go fig). So today I am sharing some tried and true recipes from my own meal plan that are perfect for a busy girl on the go!

You’ll notice many of the ingredients are in multiple recipes helping you save $$$, plus each one takes 20 minutes or less and many of them can be stored for several days. This is a fast and easy way to have eats on hand with only 1 or 2 hours per week max of meal prep), leaving you plenty of time to conquer the world!

BREAKFAST

No. 1 | Chic & Disheveled’s Green Drink Go-To

Prep Time: 5 Minutes

Ingredients:
2 Cups Kale
2 Cups Coconut Water
1 Cup of Diced Apples
½ Cup Greek Yogurt
1 Avocado

Combine all ingredients into a blender and pour into a mason jar or tumbler and enjoy.

 

No. 2 | Overnight Oats

Prep Time: 5 Minutes | Refrigerate overnight

The Night Before:

The base recipe for overnight oats is super simple – just combine the following in an air-tight container like a mason jar and let them sit overnight:

1/3 cup greek yogurt (I prefer vanilla but you can pick any flavor you want!)
1/3 cup almond milk (or coconut milk, or soy milk, or regular milk – you pick!)
1/3 cup rolled oats
** To add a pop of protein add a scoop of vanilla protein powder (I use Skinny Shake Very Vanilla)

In the morning:

Top your oats with fruit, nuts, honey or any other that will help take your oats from nutrish to delish! Some of my favorite combos are:

Sliced Banana + a pinch of cinnamon
Sliced Banana + Strawberries + Blueberries + a dash of maple syrup
Blueberries + Almonds
Walnuts + Honey
Almonds + Dried Cranberries + Honey

 

No. 3 | Protein Pancakes

Total time: 20 Minutes

Ingredients:

2 Scoops vanilla protein powder (I use skinny shake Very Vanilla)
2 Eggs
1 banana
¼ tsp baking powder
¼ tsp salt
½ tsp cinnamon

To Make:

Sift protein powder, baking powder, salt and cinnamon together.
Peel banana and slice into thick chunks.
Add 2 eggs and the banana chunks to the dry ingredients and mash together. The batter will still have a bit of a rough texture to it but there shouldn’t be any huge chunks of banana.
Add two tbsp. of coconut oil to a large skillet then heat until melted.
Pour roughly a ¼ cup of batter into the skillet and cook evenly on both sides until you attain a nice golden brown color on both sides.

Serve with maple syrup and fresh bananas and blueberries.

LUNCH

No. 1 | Mango Avocado Salad

Total Time: 5 Minutes

Ingredients:

2 Avocados
2 Mangoes
1 Lime
1 pinch of sea salt

To make:

Dice your avocados and mangoes into cubes and add to a large serving bowl.
Slice your lime into wedges and squeeze over you bowl of mixed fruit.
Stir the ingredients in the bowl to they are evenly mixed.
Add a pinch of sea salt and enjoy!
It’s that easy!

No. 2 | Southwest Chicken Mason Jar Salad

Prep Time: 5 Minutes | Cook Time: 15 Minutes

2 Cups Kale
1 Chicken Breast, Grilled & Sliced
¼ Cup Black Beans
¼ Cup Corn
1/8 Cup Tortilla Strips
1/8 Cup Slivered Almonds
2 Tbsp. Chipotle Ranch Dressing

(This is a perfect option for all my office girlbosses and can last in the fridge for a few days, so it’s great option to make a few at a time!)

Heat your grill, personally I use a George Foreman because they are super easy to use! Once the grill is heated, grill each pieces of chicken until thoroughly cooked (roughly 15 minutes).
In a medium mason jar add 2 tbsp. of buffalo ranch dressing (I use WishBone Light Buffalo Ranch Dressing) followed by slivered almonds, tortilla strips, corn, black beans, grilled chicken and kale.
When you are ready to eat, simply shake and enjoy!

DINNER

 

No. 1 | Avocado Street Tacos

Prep Time: 5 Minutes | Cook Time: 20 Minutes

4 Corn Tortillas
1 Large Chicken Breast
1 Avocado
1/8 Cup Feta
1/8 Cup Salsa
¼ Cup Plain Greek Yogurt

Optional Sides:

1 Can Corn
1 Can Black Beans

To Make:

Heat your grill, once the grill is heated, grill each pieces of chicken until thoroughly cooked (roughly 15 minutes).
While chicken is grilling, heat a large skillet and brown tortillas on each side.
Cut avocado in half, remove the seed and thinly slice the long way.
Remove chicken from heat and thinly slice into pieces and divide into four portions.
Add chicken to each tortilla then top with avocado, feta and salsa.
Open both the cans of corn and black beans and drain and add to each plate.
Typically I eat 2 tacos for dinner, then save the remaining tacos, black beans and corn for the next day! Two meals for the time of one!

 

No. 2 | Fancy Brussel Sprouts

Total Time: 20 Minutes

Ingredients:

1 lbs Brussel Sprouts
1/4 Cup Goat Cheese
1/4 Cup Dried Cranberries
A dash of olive oil + a pinch of sea salt
1 Baking Sheet
1 Sheet of Tin foil

To Make:

Turn oven to Broil on ‘Low’ heat
Chop Brussel sprouts into halves and place onto tinfoil covered baking sheet.
Sprinkle a dash of olive oil + a pinch of sea salt evenly over the sprouts.
Broil on low for 15 minutes.
Increase temperature to lo broil and remove Brussel sprouts once edges start to brown.
Remove Brussel sprouts and sprinkle dried cranberries + goat cheese over the sprouts and place back in oven for 5 minutes.
Remove and enjoy!

 

No. 3 | Mango Chicken Salad

Prep Time: 5 Minutes | Cook Time: 15 Minutes | Total Time: 20 Minutes

Ingredients:

Salad:

1 Chicken Breast
2 Cups of Spinach
1 Mango
¼ Cup of Goat Cheese Crumbles
¼ Cup Tortilla Strips

Vinaigrette:

2 Tbsp. Yellow Mustard
½ Cup of Olive Oil
1/8 Cup of Balsamic Vinaigrette
Salt and Pepper (to taste)

To make the dressing:

Combine all ingredients into an air tight salad dressing container then shake them until all ingredients are combined.

To make the salad:

Heat your grill, once the grill is heated, grill each pieces of chicken until thoroughly cooked (roughly 15 minutes). Once cooked, slice into thin chunks and let cool about 5 minutes.
On a large plate add your spinach then top with cooked chicken.
Slice your mango into square chunks and add to the salad, then top off with tortilla strips and goat cheese.
Add dressing to taste.

Jessica Hunter is the voice behind Chic & Disheveled, a fashion, fitness and lifestyle site dedicated to helping women refine their own sense of style. Sharing everything from daily outfit inspiration, and helpful hacks around the kitchen to motivating playlists and easy-to-follow exercises, she inspires her following to live a rich life on less. When she is not blogging, you can find Jessica in the boxing gym or working closely with up and coming businesses as an independent social media strategist, fashion stylist and photographer. Follower her on Instagram: @chicdisheveled.

 

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