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5 meal preps on a chopping board

Meal Prep Ideas: 5 Different Meals in Under 1 Hour

Ben Goshawk
These meal prep ideas give you five different chicken meals from one cooking session, in under an hour and with the usual amount of washing up. Butterfly the chicken, season each breast with a different spice blend, then cook cumin-toasted rice and tray-roasted vegetables alongside.
It is high in protein, easy to adapt to your diet and budget, and it fixes the problem of eating the same meal five days in a row.
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Prep Time 1 hour
Cook Time 20 minutes
Total Time 1 hour
Course Light Meal
Cuisine Indian
Servings 5 portions
Calories 869 kcal

Equipment

  • Baking / Roasting tray
  • Strainer / Sieve
  • Chef's knife
  • Chopping board
  • Digital scales
  • Measuring cups
  • Measuring spoons
  • Saucepan
  • Sauté pan
  • Plate / Tray

Ingredients
  

  • CHICKEN
  • 5 x chicken breasts
  • Spice blends
  • Cooking oil
  • Salt
  • RICE
  • 2 x cups or 80g per portion basmati rice
  • 4 x teaspoons cumin seeds
  • ROASTED VEGETABLES
  • *Use whatever you can get this recipe is really adaptable
  • 1 x carrot
  • 1 x butternut squash
  • 1 x red onion
  • 1 x broccoli
  • 1 x cauliflower
  • Chilli flakes
  • Salt & pepper
  • Oil

Instructions
 

  • Prepare the chicken by butterflying it, then seasoning with oil, salt and the spice blends.
  • Leave to marinate for 20 minutes to 24 hours.
  • Wash the rice 2 or 3 times in water, strain and leave to sit and dry off.
  • Fry the cumin seeds in a little cooking oil for 1 to 2 minutes, then add the raw rice and toast for another 2 to 3 minutes.
  • Then add 1.5 times (by volume) water to rice (for me 3 cups of water for my 2 cups of rice) and salt.
  • Place a lid on the pan, turn the heat to high, bring to a simmer. Once simmering turn the heat to low and cook for 10-15 minutes OR until all the water has been absorbed.
  • For the vegetables, whatever you're using just cut it in order of hardness. So start with the hardest (carrots) and cut everything slightly larger than that. The cauliflower I used in this recipe was the softest so it was cut the largest. (see pics)
  • Roast the veg until everything is evenly cooked.
  • While that's roasting you can cook your chicken. In a sauté pan it'll take 3-5 minutes per breast (this is the beauty of butterflying) or under the grill (broiler).
  • Let everything cool and box up your varied meal prep for the week.

Video

Nutrition

Serving: 1portionCalories: 869kcalCarbohydrates: 111.3gProtein: 54.3gFat: 25.6gSaturated Fat: 2.8gCholesterol: 127mgSodium: 1758.5mgPotassium: 2314.9mgFiber: 15gSugar: 10.8g
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