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This guide shows you how to prep 9 versatile ingredients in under two hours to create diverse, healthy, and gluten-free meals all week long. Instead of prepping one meal, you prep components for maximum flexibility and variety.
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Plan and write down prep steps and oven times. → Prep and roast veggies, sweet potatoes, and chicken in the oven. → Cook rice and boil eggs on the stovetop while roasting. → Blend almond butter and hummus; chop raw veggie sticks and spiralize zucchini. → Cool all ingredients properly and store in airtight glass containers for the week.
Plan and write down prep steps and oven times. → Prep and roast veggies, sweet potatoes, and chicken in the oven. → Cook rice and boil eggs on the stovetop while roasting. → Blend almond butter and hummus; chop raw veggie sticks and spiralize zucchini. → Cool all ingredients properly and store in airtight glass containers for the week.
This guide shows you how to prep 9 versatile ingredients in under two hours to create diverse, healthy, and gluten-free meals all week long. Instead of prepping one meal, you prep components for maximum flexibility and variety.
Plan your prep by writing down a list of ingredients, the appliances needed, and their estimated cooking times to multitask efficiently.
【Roasted Veggies】 Chop broccoli, Brussels sprouts, and red onion. Toss with olive oil, minced garlic, salt, and pepper. Spread in a single layer on a baking tray.
【Sweet Potato Toast】 Slice sweet potatoes into 1/4 inch thick slices using a mandoline or knife. Brush with oil and place on a parchment-lined tray.
【Herb Baked Chicken】 Coat chicken breasts with avocado oil, salt, pepper, and a mix of dried basil, parsley, thyme, rosemary, and garlic powder.
Place the veggies, sweet potatoes, and chicken in a 425°F (218°C) oven. Roasted veggies take ~25 mins, chicken ~20-25 mins, and sweet potatoes ~25-30 mins.
Group roasted vegetables by cooking time (e.g., broccoli and mushrooms together, root veggies separately).
Use an ice bath for eggs to ensure consistent results and easy peeling.
Store cut carrots and celery in water to maintain crispness for up to 7 days.
Place a paper towel at the bottom of zucchini noodle and sweet potato toast containers to prevent sogginess.
Let all cooked items cool completely before sealing the containers to prevent condensation.
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