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Easy Meal Prep Ideas for Lunch or Dinner!

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Yesterday I participated in my first ever CrossFit Competition for our box, CrossFit Canuck, who turned 5 years old today! The gym hosted a in-house competition, “The Canuck Games”, in true CrossFit fashion to celebrate this milestone!

The Canuck Games was an all day event with 5 partner WODs total and let me tell you – it was HARD. I would consider myself fairly athletic, but I was never part of any sports teams during High School or University (even though I was asked to join a few). Instead, I focused on Student Council, my singing and my studies. I never thought I had time to work out or join a sports team. But since I’ve been doing CrossFit, I can’t tell you how happy I am! Sure, there are bad days and good days like anything else, but I can’t explain how wonderful it feels when you lift something above your head that you never thought you could. The strength portion surprises me every time I step up to the bar.

I’ve been a little more aware of how I’m fueling my body since joining CF. I knew before joining CrossFit that I didn’t feel like I was getting the proper amount of nutrients (honestly, I still don’t feel like that 60% of the time) and I’ve been putting in a lot of time into researching this and ensuring that I’m nourishing my body properly! Meal prep has been a savior for me since I’m a very busy person and want to do a million things all at once. If I don’t meal prep,  I am so so guilty of picking up fast food because with a billion excuses like “time is of the essence” and/or “I’m too tired (or lazy) to whip some actual food together”. This is a continual challenge for me and something I will keep working on!

Since I’ve been doing so much research myself, I figured I would share with you my meal prep for this week. Mind you, it isn’t everything that I will eat all week and I did make some Healthy Oatmeal Cinnamon Cookies to go with this that I will post in a later blog post, but it does give you an idea of some of my go-to favourites for meal prep.

The amount of food I made today will last my hubby (I can finally say that now!!) and I about 2-3 days of lunches or dinners. I usually will pre-pack the food and then leave some extras in separate containers to mix in with different meat or different sides for variation because I can get really bored, really fast and I am definitely the type of person who will leave food in the fridge for months because I didn’t feel like eating it….

IMG_0259On the menu this week was Italian seasoned Chicken Breast with Roasted Sweet Potatoes and Carrots with Green Beans. For snacks this week I packed Veggies with Roasted Red Pepper Hummas, some Dark Chocolate and Cherry Kashi Granola Bars, Vanilla Greek Yogurt and Fruit!

IMG_0260I used the Club House Italiano seasoning blend as a dry rub on the chicken breasts and cooked them in the oven first. Then for the sweet potatoes and carrots, I peeled them and diced them, used about a tablespoon of olive oil and seasoned with garlic powder, salt and pepper. My favourite way to prepare the sweet potatoes is by Grocery Girl. I season the potatoes differently and add other vegetables, but the cook time is how I prepare them! Finally, nothing fancy for the green beans – they are boiled and seasoned with salt and pepper. You could easily add some Parmesan and Garlic for some extra taste.

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I usually roast beets with the sweet potatoes and carrots, but opted to boil them this time and then peel the skin off. I seasoned them with garlic, salt and pepper, diced them and put them in a separate container in the fridge to grab as a side for any other meal.

IMG_0262Below is the recipe breakdown for how I made our meals this week.

Italiano Chicken Breast

  • 4 boneless chicken breasts
  • Club House italiano seasoning
  1. Line a baking sheet with aluminum foil and preheat oven to 375 degrees F.
  2. Place chicken breasts on sheet and season both sides of the breast evenly.
  3. Cook in the oven for 15 minutes, then flip the chicken and place back in the oven for another 10-15 minutes. The time may vary depending on your oven!
  4. Allow to cool, and cut into desired sizes for meal prep!

Roasted Sweet Potatoes and Carrots

  • 2 medium sweet potatoes
  • 1 large carrot
  • 1 tbsp olive oil
  • 2 tsp garlic powder
  • salt and pepper
  1. Peel and dice the potatoes and carrot.
  2. In a bowl, mix the potatoes, carrot, olive oil and seasoning until well combined and all of the vegetables are coated.
  3. Line a baking sheet with aluminum foil and preheat oven to 425 degrees F.
  4. Ensure all of the vegetables are flat on the baking sheet and ensure you don’t overcrowd the veggies!
  5. Cook in the oven for 15 minutes, then give them a little mix with a spoon for even baking and bake for another 10 minutes. I usually test the vegetables with a fork to see if they are the right tenderness for me, so adjust your cook time for your preference!

 

What are you go-to meal prep foods? Share them with me below!

lxiv

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