It may be Groundhog Day, and unlike the movie of the same name, (yeah, I’m that old), you can meal prep without the same meal every day.
The goal is quick and easy with little mess. A few sheet pans and some parchment or foil will make clean-up a breeze. Once finished, you’ll have a wonderful supply to mix and match for variety throughout the week.
The trick is one or two cooking methods. Depending on your home setup, feel free to adjust. For example, I love to grill and can make most anything with an open flame. Plus, the grill is one pan I don’t have to scrub … at least not until the next cook. If you’re going to heat up the oven and kitchen, stick with that method where possible.
Let’s start with proteins
Boneless, skinless chicken thighs are inexpensive and pack more flavor than white meat. Plenty of recipes exist on the internet, but I like a simple Italian herb or herbs de provence blend, garlic powder, black pepper and cook in a cast iron pan or 425F oven until 165F. You can mix up the seasoning to add variety. Also explore no salt blends available online and from stores.
Pork tenderloin is a great high protein, lean meat. Grab the unseasoned tenderloins for no salt to start. Season with olive oil and your favorite spice blend. The trick is not to overcook. Whether on the grill, in the oven or stove top, pull when the internal temp reaches 135F and let rest at least 10 minutes covered in aluminum. The carryover heat will finish to temp. Slice when ready to reheat and eat.
Extra firm tofu is another great low cost protein that easily scales to families of any size. After pressing out the extra moisture, cut into strips and toss in oil and seasoned corn starch to either bake or cook in an air fryer until crispy. Serve with your favorite low sodium bbq sauce, ketchup, or even a sriracha mustard.
Vegetables to fill the plate
Salad mix bags are fast and easy. Grab a few of spring, romaine or spinach blends. Opt for the ones without dressings and make your own vinaigrette, tahini mayo, or simple drizzle of olive oil and red or balsamic vinegar. If using your favorite store bought dressing, serve on the side instead of tossing with the greens to not only reduce sodium but also calories.
Roasted vegetables are clutch. Pick up what’s in season or grab zucchini, eggplant, carrots, bell peppers available year round. Cut or chunk, toss in olive oil, no salt spice blend and place on parchment in a 425F for 30 to 40 minutes tossing at least once halfway through.
Steamed or pressure cooked vegetables are fast and easy without adding salt or calories. Simple garlic, fresh black pepper and herb blends adds tons of flavor. Choose cauliflower, green beans, and broccoli which can also be roasted, but are faster in the Instant Pot.
Sides to round it out
While we’ve got the oven on (or grill lit), throw in some russet and sweet potatoes and cook until tender. You can also quickly microwave for seven to eight minutes on high while assembling the rest of the meal (make sure to use a microwave safe plate or dish and use a fork to prick holes into the potatoes).
A fancy fuzzy logic rice cooker is nice, but you can also make seasoned rice, quinoa or another grain on the stove top or in a regular rice cooker. If you’ve got the Instant Pot out, you can also cook up a big batch of rice to use with the salad mixes, roasted veggies, and cooked protein to create your own rice bowls.
Pasta salad is fast and easy. I like to use tricolor rotini. Toss in a good olive oil, fresh or dried herbs, minced garlic, a little vinegar and maybe a low salt cheese for a fresh side you can grab throughout the week. The work is the same as the kits you can purchase from the store, but with a lot less salt.
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Thank you so much! #staysalty