Do you ever feel like eating healthy is too much work? 😉
I can totally relate. Way back in the days before I knew how to efficiently cook, dinner was often take-out or a frozen dinner. However, not only was this un-appetizing after awhile, but it was expensive and made my body feel like crud.
The solution? Learning a few simple recipes and starting to meal prep!
Now that I’ve been in the habit of meal prepping over the past few years, it’s helped to reduce stress, save a ton of money, and ensure that I’m taking good care of my body. So, today I’m teaming up with Just BARE chicken to share with you one of my favorite clean-eating recipes: this healthy sheet pan meal prep!
Here are the keys that I’ve found to making meal prep successful:
1. Pick a food that you’ll actually want to eat.
I’ve found that I can get bored of the same recipe if I make it every day, week after week. To make sure I actually enjoy my pre-prepped meals, I’ve started altering the style of the meal so there’s a little bit more variety. For example, in this recipe, I use cauliflower rice for half the days and spinach for the other half so I can alternate between chicken bowls and chicken salads so I won’t get tired of my lunches.
You know your own preferences and, for example, if you’re someone who doesn’t like to eat salads, then replace the spinach with something else you’ll enjoy more! The key to sticking with healthy eating is that you should enjoy eating your prepped meals! 😉
2. Use a variety of veggies for color, taste, and nutrition.
Humans are visual creatures and I’ve found that one of the keys to success is to make healthy food visually appealing. I used a variety of colorful veggies in this recipe to add in various nutrients as well as visual interest. This recipe is super adaptable so you can swap out these veggies for some of your other favorites if desired, but just make sure you get lots of color in there!
3. Add a healthy fat and protein source!
Adding healthy fats and lean protein to your meals is really important to make it filling and keep you energized throughout the day! For this recipe, I used Just BARE organic chicken boneless skinless chicken breasts because they’re the perfect size for meal prep!
These hand-trimmed organic chicken breasts make it super easy (and tasty) to eat healthier. The chickens are also vegetable and grain fed, have access to outdoors, and are raised with No Antibiotics—Ever. Plus, Just BARE is USDA-certified organic which means no antibiotics, synthetic hormones, artificial ingredients or toxic pesticides!
Alright, now it’s time to grab your ingredients and get started!
Here are the ingredients I used for this sheet pan meal prep recipe:
- Red Onions
- Bell Peppers
- Cauliflower (processed into cauliflower “rice”)
- And chicken! Chicken is a great source of protein because it contains all of the essential amino acids, but make sure to choose Just BARE Chicken, because the chickens were raised in humane conditions, never given antibiotics of any kind, and fed a variable nutrient-dense diet. It makes a difference in taste and health benefits!
Once you have your ingredients ready to go, you’ll want to grab some coconut oil, sea salt, and black pepper.
Then arrange your ingredients on two foil-lined sheet pans:
Next, you’ll roast the chicken and veggies for 25 minutes.
While that’s in the oven, cook the cauliflower “rice” on the stovetop, make a quick salad dressing, and then divide your cauliflower and spinach into containers. (Note: if you’ve never made cauliflower rice before, it’s super easy and you can see how in my tutorial here.)
Once your chicken and veggies are done, pull out the sheet pans and assemble your meal prep containers!
Here’s the finished product! I’m drooling already… 😉
In order to make sure the meals cool properly (for food safety), I recommend putting the open containers in the refrigerator for an hour before putting the lids on.
And that’s it! Now you have healthy meals ready to go!
A few recipe notes:
- This recipe is super adaptable so feel free to substitute other veggies of your choice.
- These meals should be eaten within 4 days. I love doing meal prep on Sundays so these can be used for easy weekday lunches!
- I wrote the recipe below to yield 6 servings (5 ounces of protein per serving). Since we’re a household of two, this recipe yields 3 days worth of lunches for us.
- I prefer the taste of chicken breasts, but you can also use chicken thighs. (Just BARE Chicken carries a wide variety of organic & natural products!)
What is your favorite meal prep tip? Share in the comments below!
- 2 pounds organic chicken breasts
- 3 tablespoons coconut oil, divided
- 1 head broccoli, chopped into florets
- ½ medium red onion, sliced
- 2 bell peppers, cored and sliced
- 1 head cauliflower, processed into cauliflower rice (or 6 cups of cauliflower rice)
- 3 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon coconut
- 1 tablespoon brown mustard
- 5 ounces spinach
- 2 avocados, sliced
- Sea salt and black pepper
- Preheat oven to 400 degrees F. Line two sheet pans with foil.
- Add chicken breasts to one sheet pan and sprinkle with salt and pepper. Toss with 1 tablespoon of coconut oil and lay chicken breasts flat.
- Add broccoli, onions, and bell peppers to a second sheet pan and sprinkle with salt and pepper. Toss with 1 tablespoon of coconut oil and lay veggies flat in a single layer.
- Cook for 25 minutes in the oven, or until the veggies are tender and roasted, and the internal temperature of the chicken has reached at least 165 degrees F.
- While chicken and veggies are cooking, add 1 tablespoon of coconut oil to a skillet over medium heat. Add the cauliflower rice, along with a pinch of sea salt and pepper. Saute for 5 - 7 minutes, until cauliflower rice is tender. Once cauliflower rice is cooked, divide between 3 glass containers.
- Next, mix the salad dressing by combining the olive oil,
baslsamicvinegar, coconut aminos, and brown mustard in a small bowl, then portioning into three small containers.
- Divide spinach between 3 glass containers. Then top each of the containers with the cooked chicken and veggies, along with avocado slices.
- Let cool (uncovered) in the refrigerator for 30 mins - 1 hour, then put the lids on. Now your meals are ready to grab and go!
I was selected for this opportunity as a member of CLEVER and the content and opinions expressed here are all my own. 1