Nowadays the modern man lives a hectic everyday life where he does not always find time for healthy food. This in most cases leads to intake of so-called “fast/junk food” – a bite of harmful foods filled with trans fats, carbohydrate bombs whose nutritional composition is unknown to us.
The way to escape the habit of eating such foods is the popularity of the Meal Prep method, which in fact means preparing pre-cooking for the day or week.
So, knowing we carry healthy homemade food in ourselves, we do not think to hurry up to the nearest pizza restaurant or McDonald’s. We just have to spend 10-15 mins to feed with the homemade pre-cooked food both at and at your work place.
Pre-cooked foods are everyday life for people who just want to keep fit as well as for professional athletes and bodybuilders.
The presented “Meal Prep” meal is an incredible dish, rich in protein from chicken fillet, complex carbohydrates of brown rice, which, compared to the regular white one, breaks down more slowly.
Therefore, it has a lower glycemic index (suitable for diabetics) and fiber, both from vegetables and rice, which will provide energy for a long time and at the same time it will not be difficult for you to continue your daily tasks and duties.
- 500g Raw chicken fillet without skin (after heat treatment reduces its weight)
- 200g brown rice
- Vegetables of choice
- 600 g (For this recipe) Zucchini
- 150g carrots
- 150 Green peppers
- 2 tablespoons Olive oil
- Soy sauce and seasonings of choice (salt, pepper, red pepper, turmeric…)
- Brown rice is boiled in water. The water: rice ration is 4: 1 (4 cups of water per 1 cup of rice).
- Chicken fillet is cut into small steaks, seasoned with salt and pepper and baked on a pan or on a grill.
- Vegetables are washed and cleaned well. They are cut in a way that is convenient for you (here you have complete freedom in terms of shape of vegetable cutting, but keep in mind that if your cooking time is limited then it is better for vegetables to be cut into smaller and thinner pieces which will lead to faster cooking.
- After slicing, olive oil, soy sauce and spices are added to the vegetables.
- Vegetables can be steamed or baked (depending on what kitchen equipment you have).
- Once all components of your “Meal Prep” have been completed, it is time to separate the food for the individual days.
Because of this, you should have food containers (most often plastic or glass cans for food that can be purchased from any household store).
Example of distribution for each day:
- 100g grilled chicken fillet
- 100g brown rice (brewed)
- 150g steamed vegetables