Prep’ is a word thrown about in the fitness world, an assumption that everyone who trains ‘preps’ .. dedicates a whole day to making a weeks worth of meals .. but I know that’s not the case for everyone!
However, it is the best way of ensuring you have a healthy, goal specific meals for the day. Aaron says never take too much on at once, especially if you’re still getting used to your new gym routine!
Below is a recipe, it’s quick, simple and makes four nutritious lunches. Whip them up Sunday night and your set for four days.. After 3 weeks of organised lunch prepping you might feel you can spend a little more time prepping and make sure you have a few post gym recovery meals.
Cuisine: Meal Prep
Calories: 445 kcal
Honey Sesame Sauce:
1/4 cup chicken stock or water
1/4 cup soy sauce I use reduced sodium
1/4 cup honey
1 tablespoon sesame oil
1/2 teaspoon red pepper flakes
1 teaspoon cornstarch
Chicken Lunch Bowls:
3/4 cup uncooked rice
1 tablespoon olive oil
3 cups broccoli chopped into small pieces
3 cups snap peas cut into small pieces
2 large chicken breasts cut into small pieces
salt & pepper
red pepper flakes optional
sesame seeds garnish
Shake together all honey sesame sauce ingredients and set aside.
Cook rice according to package instructions. Divide between 4 storage containers.
Heat olive oil in a large pan. Add broccoli and snap peas. Cook for 5 or so minutes, until bright green and tender. Add to the rice in the storage containers.
Add additional olive oil if necessary. Add the chicken to the pan. Season with salt and pepper, and red pepper flakes (if desired). Cook for 7 or so minutes, until cooked through.
Add the sauce to the pan and simmer for 2 minutes, until thickened.
Add the chicken to the lunch containers and drizzle with sauce. Garnish with sesame seeds if desired.
Store in the fridge for up to 4 days. Reheat to serve.
Find 37 more meal prep ideas here;