Healthy Meal Prep That Actually Tastes Good

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Korean Beef

∙375g (2c) medium-grain sushi rice

∙500g (2¼c) water

∙6-8g (1½ t) salt (for rice)

∙15g (~1T) cooking oil

∙2 lbs/1kg ground beef, 90/10

∙400g (~1 lb) broccolini, chopped into 1" pieces

∙200g (2 large) bell peppers, sliced into ¼"x1" pieces

∙10g (4 cloves) garlic, crushed

∙20g (~2") fresh ginger, grated

∙75g (5T) soy sauce

∙15g (1T) sesame oil

∙50g (3T + 1t) beef stock or water

∙25g (2T) rice vinegar

∙25g (2T) brown sugar

∙75g (¼c) gochujang (or sub 25g sriracha + 25g miso + 15g extra sugar)

∙15g (~1T) cooking oil

∙Salt for veggies

1. In a rice cooker, combine rice, water, & salt. Cook until done.

2. Heat wok over high (or med-high if using nonstick). Add oil & ground beef. Cook, breaking apart until browned, about 10 min.

3. Prep vegetables: Chop broccolini into 1-inch pieces. Slice bell peppers into ¼-inch thick strips, then cut those strips into 1-inch lengths. Crush garlic and grate ginger; set aside.

4. Once beef is browned, add garlic & ginger, stir-frying, 60 sec. Add soy, sesame oil, beef stock/water, vinegar, sugar, & gochujang. Stir until sauce reduces

5. Wipe out wok, add oil, sauté veg over high, 5 min until tender but snappy.

Shrimp & Pesto Pasta

∙2 lbs/1kg shrimp (16-20 count)

∙10g (1 1/2T) smoked paprika

∙5g (1½t) garlic powder

∙10g (2t) salt (for shrimp)

∙25g (2T) olive oil

∙450g (4c) fusilli pasta (or similar)

∙2 bunches (~300g) kale, thinly sliced

∙400g (~4c) green beans, cut into 1" pieces

∙150g (~½c) basil pesto

∙30g (1/3c) grated parmesan cheese

∙10-15g (~1T) cooking oil

∙Salt for boiling water and veggies

1 Bring a large pot of salted water to boil. Cook pasta until slightly past al dente. Drain, mix immediately with pesto and parmesan.

2 Marinate shrimp with paprika, garlic powder, salt, and olive oil.

3. Chop kale thinly; cut green beans into 1” pieces.

4. Heat oil in wok over high. Sauté beans with salt for 2 min, add kale and cook until wilted. Cover and steam 2 more min til tender.

5. Heat wok over high, add oil, cook shrimp in 2 batches until lightly seared and just cooked through.

Mexican-Inspired Chicken Meal Prep

CHICKEN:

∙2 lbs/1kg boneless skinless chicken thighs

∙20g (1½T) olive oil

∙10g (2t) salt

∙10g (1T) chili powder

∙5g (2t) ground cumin (for chicken)

∙1g (1t) dried oregano

∙5g (2t) onion powder

∙5g (1 1/2t) garlic powder

∙1/2c water

RAJAS:

∙400g (1 large) onion, thinly sliced pole-to-pole

∙400g (~3 large) Anaheim or poblano peppers, sliced thinly

∙Salt ∙10g (4 cloves) garlic, minced

∙150g (1c) frozen corn

∙150g (2/3c) sour cream (sub greek yogurt)

Splash of water

BEANS

∙3 cans (425g each) black or pinto beans, drained (reserve liquid)

∙5g (2t) ground cumin

∙5g (1t) salt

∙10g (4-5 cloves) garlic, minced (for beans)

1 Preheat oven to 425°F (220°C). Toss chicken thighs with olive oil, salt, chili powder, cumin, dried oregano, dried onion, & dried garlic. Roast directly on sheet pan for 25 minutes until cooked through.

2 For veggies, preheat wok over high with oil then sauté onion and peppers with salt until charred and tender, 6-8 min. Add corn, cook 5 more min. Add sour cream & splash of water. Stir and cook another 2 minutes.

3 For beans, add 2 cans, drained, to a food processor, reserving some of the bean liquid. Process until smooth, adding in a little bean liquid to loosen.

4. To refry beans, heat oil and minced garlic in a pan over med heat until garlic has softened. Stir in pureed beans and fry for about 3 minutes. Add 1 can whole beans, drained. Cook 3 minutes until thickened.

5. When chicken is cooked, immediately add 1/2c water to sheet pan and let sit. Once cooled slightly, scrape up any pan drippings, then shred chicken, mixing with drippings.