Life is hectic. I recently started a job that’s 4 days, 10 hour shifts and I have to leave my house by 6:00 AM. There’s absolutely no time to cook before or after work. After work, I am tired and all I want to do is rest and read or watch something. There’s no time to cook.
I have started disciplining myself by prepping all my meals the day before my work week starts. In this post I will show you 3 meal prep options in total and I will show you the 7 items that I prepared to be able to build these 3 healthy options that contain the necessary nutrients so that you feel full and obtain the best nutrition every single day.
The menu will consist of brown rice, textured soy, quinoa, lentils (which I had already prepared). You can find the recipe HERE, cooked chickpeas, soybeans, cucumber, zucchini, carrots, potatoes and onions, and spices, and everything will be prepared WITHOUT OIL.
Scroll down to the end to watch the VIDEO!
Option #1
Rice
Roasted Vegetables (Carrot, zucchini and onion)
Edamame salad (soybeans, chickpeas cucumber and lentils)
Option #2
Quinoa
Soy meat
Roasted potatoes
Option #3
Lentils
Soy meat
Roasted Vegetables (Carrot, zucchini and onion)
Item 1 – Lentils
Find the recipe HERE
Item 2 – Roasted Potatoes
We will start with cutting the potatoes into squares of the size you want and we will season them with the spices of our preference. In my case, I used cumin, paprika, turmeric powder, salt and pepper.
We will put in the oven for 45-60 minutes (depends how crispy you like) at 425 degrees F.
Item 3 – Roasted Vegetables
Cut the onion, carrot and zucchini into slices and also into long strips and put them on another baking tray and season them to taste.
Then you will put this tray in the oven.
Item 4 – Brown Rice
It’s time to prepare our brown rice. It is necessary to soak our grains for a few hours before eating them so they are digested properly. You put the rice in a pot and add 1.5 cups of water for each cup of rice. Cook for 25-30 minutes.
Item 5 – Quinoa
To make our quinoa, it will be the same process as rice.
We will have soaked the quinoa for a few hours. We will add 1.5 cups of water for each cup of quinoa.
While the potatoes, the vegetables, the rice and the quinoa are cooking, we will prepare the rest of our food.
Item 6 – Soy Meat
Now we will cook the textured soy, which you have also put to soak for 20 minutes.
Chop onion, garlic and ginger and put them in a very hot pan. Do not add oil.
Once they are brown, add the textured soy and add the spices of your taste.
I add turmeric powder, cumin, paprika, salt and pepper and a little bit of low sodium tamari sauce.
And cook until the water is well consumed.
Item 7 – Edamame salad
Lastly, I prepared an edamame salad which consists of cucumber, chickpeas, soybeans and lentils.
Since chickpeas and soybeans and lentils are already cooked, you only need to peel the cucumber and cut it into pieces and mix everything in a container.
Once everything is ready, you distribute the portions in your containers to your liking.
