Meal prep shouldn't be something you dread.
It should be a chance to explore new flavors, learn new tricks and techniques, and enjoy all the sights, smells… and yes, TASTES… of good food cooking all around you!
If you’re in need of some new flavors, save these three recipes to set you up with a few days of solid meals that can work in salads, wraps, sandwiches… whatever you need! Coach Heather from V Shred Custom Coaching & Nutrition shared them from her personal recipe book, and if you think you can watch the video without getting hungry… think again!
The recipes are written for chicken, but can work just as well for any other meat, or a vegetarian protein like tofu. Enjoy!
Grilled Lemon Garlic Chicken
INGREDIENTS
- • 2 6oz chicken breasts, fat trimmed
- • 2 tbsp olive oil or cooking oil
- • Juice of 1 lemon or 3-4oz
- • 2 garlic cloves, chopped finely or put through a garlic press
- • 1/2 tsp. salt
- • Pepper to taste
- • 1 sec. spray of olive oil or cooking spray (on sheet pan or grill)
DIRECTIONS
1. Add chicken, olive oil, lemon, and salt and pepper to a bowl. Optionally, “filet” the breasts by cutting them in half horizontally. Mix well and let stand in the refrigerator for at least 30 min.
2. Warm up a barbecue or stovetop grill. Place chicken breasts on grill and cook until they register 165 degrees in the center, flipping once if on an open grill. The chicken should take approximately 4-6 min. to cook on a closed countertop grill, or 5-8 min. on a barbecue. If you’re cooking in an oven, preheat the oven to 400 degrees and cook for 18-20 min. on a foil-coated sheetpan that has been sprayed with cooking spray.
3. Let chicken cool for 5-10 min. before putting in refrigerator. Slice, shred, or chop the breasts for salads or other meals, or just slice and eat!
Diced Fajita Chicken
INGREDIENTS
- • 2 6 oz. chicken breasts, fat trimmed, diced into 1-inch pieces
- • 2 tbsp olive oil or cooking oil
- • 1/4 tsp chili powder or more/less to taste
- • 1/2 tsp cumin
- • 1/4 tsp paprika
- • 1/2 tsp garlic powder
- • 1/2 tsp onion powder
- • 1/2 tsp salt
- • Pepper to taste
DIRECTIONS
1. Warm a pan or hotplate over medium heat and add olive oil. Add diced chicken, then add seasoning and stir until coated.
2. Let chicken cook for 4-5 min. without stirring, allowing it to sear well. Then cook another 4-5 min., stirring occasionally, making sure all sides get browned.
3. Portion out chicken into individually portioned meal storage containers. Let chicken cool for 5-10 min. before putting in refrigerator. Add to wraps, salads, or just eat on its own!
Ground Asian Chicken
INGREDIENTS
- • 1 lb. ground chicken
- • 1 tbsp olive oil
- • 1/2 small onion, diced
- • 2 garlic cloves, chopped finely or put through a garlic press
- • 1/2 of a thumb-sized piece of ginger, peeled and chopped finely
- • 1 tsp sesame oil
- • 1 tbsp rice vinegar (approx. a splash from the bottle)
- • 2 tbsp low-sodium soy sauce or coconut aminos
DIRECTIONS
1. Warm a pan or hotplate over medium heat and add olive oil. Add onion and ginger, and cook until onion begins to brown, about 3-4 min.
2. Add ground chicken and break up into small pieces with a spatula.
3. Add sesame oil, rice vinegar, and soy sauce or coconut aminos. Mix into chicken with spatula and let cook for 4-5 min or until chicken browns.
4. Portion out chicken into individually portioned meal storage containers. Let chicken cool for 5-10 min. before putting in refrigerator. Add to lettuce wraps, stir-frys with vegetables, or however else you want!
Every V Shred custom nutrition and workout plans comes with:
- Customization to your likes, dislikes, and abilities
- Unlimited communication with your coach
- Unlimited changes to your plan
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