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Meal Prep for the Week for Beginners

A simple and nutritious meal prep plan for beginners to help maintain a healthy diet throughout the week.
Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings: 4 servings
Course: Main Course, Meal Prep
Cuisine: American
Calories: 450

Ingredients
  

Proteins
  • 1 lb Chicken breast Boneless, skinless
  • 1 can Black beans Drained and rinsed
  • 1 cup Eggs About 4 large eggs
Grains
  • 2 cups Brown rice Uncooked
  • 1 cup Quinoa Uncooked
Vegetables
  • 2 cups Broccoli Chopped
  • 1 cup Bell peppers Diced
  • 1 cup Carrots Sliced
Seasonings
  • 2 tbsp Olive oil For cooking
  • 1 tsp Salt
  • 1 tsp Black pepper
  • 1 tsp Garlic powder
  • 1 tsp Paprika

Method
 

Cook the Grains
  1. Rinse the brown rice and quinoa under cold water. In a large pot, combine 2 cups of brown rice with 4 cups of water and bring to a boil. Reduce heat, cover, and simmer for 45 minutes. For quinoa, combine 1 cup with 2 cups of water, bring to a boil, then reduce heat and simmer for 15 minutes.
Prepare the Chicken
  1. Preheat the oven to 400?F (200?C). Season the chicken breasts with olive oil, salt, black pepper, garlic powder, and paprika. Place on a baking sheet and bake for 25-30 minutes until cooked through. Let cool, then slice.
Saut? the Vegetables
  1. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped broccoli, diced bell peppers, and sliced carrots. Saut? for about 5-7 minutes until tender.
Prepare the Eggs
  1. In a bowl, whisk the eggs with a pinch of salt and pepper. In the same skillet, scramble the eggs until fully cooked, about 3-4 minutes.
Assemble the Meal Prep Containers
  1. Divide the cooked grains, saut?ed vegetables, sliced chicken, black beans, and scrambled eggs evenly among the food storage containers. Seal and refrigerate for up to 5 days.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 50gProtein: 35gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 200mgSodium: 600mgPotassium: 800mgFiber: 10gSugar: 3gVitamin A: 500IUVitamin C: 60mgCalcium: 50mgIron: 3mg

Notes

Feel free to customize the vegetables and proteins based on your preferences. This meal prep is designed to be versatile and easy for beginners.

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