Budget-Friendly Meal Prep: PB&J Baked Oatmeal, Spicy Adobo Chicken & Peppers, and Ground Chicken Taco Bowls
ID: 61cb960c...
A highly efficient and budget-friendly meal prep routine that yields 16 high-protein, delicious meals for approximately $30. It includes sweet PB&J baked oatmeal for breakfast, savory and spicy adobo chicken with peppers for lunch, and satisfying ground chicken taco bowls with homemade roasted salsa for dinner.
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🍳 Cooking Flow
Prepare the strawberry jelly the night before and cook a large batch of rice. → Chop all vegetables and roast the salsa ingredients in the air fryer, then blend into a smooth salsa. → Mix the baked oatmeal ingredients, bake in a casserole dish, and top with swirled jelly and a peanut butter drizzle. → Marinate and air-fry chicken thighs, sauté sweet onions and peppers, and stir-fry them together with rice, lime juice, and chipotles. → Flavor cooked rice with spices, sauté cabbage with garlic powder, brown ground chicken in tomato sauce and spices, and assemble into taco bowls.
Cooking Steps
Brief Cooking Order
Prepare the strawberry jelly the night before and cook a large batch of rice. → Chop all vegetables and roast the salsa ingredients in the air fryer, then blend into a smooth salsa. → Mix the baked oatmeal ingredients, bake in a casserole dish, and top with swirled jelly and a peanut butter drizzle. → Marinate and air-fry chicken thighs, sauté sweet onions and peppers, and stir-fry them together with rice, lime juice, and chipotles. → Flavor cooked rice with spices, sauté cabbage with garlic powder, brown ground chicken in tomato sauce and spices, and assemble into taco bowls.
Introduction
A highly efficient and budget-friendly meal prep routine that yields 16 high-protein, delicious meals for approximately $30. It includes sweet PB&J baked oatmeal for breakfast, savory and spicy adobo chicken with peppers for lunch, and satisfying ground chicken taco bowls with homemade roasted salsa for dinner.
Step 1
[PB&J Baked Oatmeal] Prepare the strawberry jelly by heating frozen strawberries in a large pot over medium heat. Sprinkle Splenda (or sugar) and pectin on top. Stir and let reduce for 10-15 minutes, then cool in a container in the refrigerator overnight.
Step 2
[Rice Preparation] Wash and cook enough rice to yield approximately 7.25 cups (1088g) of cooked rice for the chicken and taco bowl recipes.
Step 3
[Prep Vegetables] Dice red and green bell peppers, slice the sweet onion, halve the white onion, chop the stems off jalapeños, chop cilantro, dice 1 Roma tomato (for rice), and halve the remaining 4 Roma tomatoes.
Step 4
[Taco Bowls - Salsa] In a bowl, toss the halved tomatoes, jalapeños, halved white onion, and garlic cloves with 1/2 tbsp of oil and salt. Air fry at 400°F (204°C) for 10-20 minutes, turning halfway through.
Step 5
[PB&J Baked Oatmeal] In a large mixing bowl, combine the rolled oats, protein powder, and baking powder. Add the maple syrup, liquid egg whites, milk, and 3 tbsp (48g) of peanut butter. Mix thoroughly until smooth.
Ingredients List
Important Notes
Preparing the strawberry jelly the night before is crucial as it needs time to cool and set properly in the refrigerator.
Using a large batch of cooked rice across both savory meal preps streamlines the process and saves active kitchen time.
To simplify the oatmeal process, you can skip making the jelly and use store-bought low-sugar jelly, or simply stir fresh sliced strawberries directly into the batter.
Microwaving the peanut butter slightly before mixing or drizzling makes it significantly easier to work with.
Ensure you remove the salsa containers and lime wedges before reheating the chicken taco bowls in the microwave.
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