Bowl Building: The Easiest Meal Prep Ever.
If you turn your oven onto 425°, in 10 minutes you will be ready to blast through meal prep that should get you through an entire WEEK if you commit to the idea of bowl building. What is bowl building? A very easy concept where you start with a carb source (rice is my go-to) add veggies, lean protein, healthy fats, and condiments for flavor. The possibilities are endless. I do this almost every week, and have fun coming up with new flavor combos and concepts. Scour the aisles of the grocery store for yummy add-ins like giardiniera, pickles, hot sauce, salsas, macro-friendly salad dressings.-Sheb
The base for your bowl building………
Season 2 pounds of boneless, skinless chicken thighs with salt and pepper-cook in the oven for 25 minutes.
Season 2 pounds chicken breast with salt and pepper, cook in the same oven for 10-15 minutes (depending upon thickness)
Cook 2 cups of rice (a rice cooker is amazing, and inexpensive kitchen tool that takes the guess work out of cooking rice!)
Peel and dice 2 medium sized zucchinis and one head of escarole. Season with a tiny bit of olive oil, salt and pepper and roast on a sheet pan for 25 minutes.
Peel and dice 2 medium sized sweet potatoes. Season with a tiny bit of olive oil, salt and pepper and roast on a sheet pan for 25 minutes.
Idea 1: Taco Tuesday in a Bowl.
Bottom layer: Rice. (50 grams= 14 Carbohydrates, build to suit your needs)
2nd Layer: Cooked chicken breast (100 grams cooked = 30 grams Protein, build to suit your needs)
3rd Layer: Cheese (I used the Kerrygold reduced fat Dubliner Irish Cheddar, 28 grams=6 grams fat, 8 grams protein).
4th Layer: Roasted zucchini and escarole. A few extra carbs and micronutrients.
Microwave for 2 minutes.
Top with a tablespoon or two of salsa and 30 grams of avocado (Macros vary upon brand of salsa, 30 grams avocado = 7 grams Fat, 4 grams Carbohydrate, about 1/4 medium sized avocado)
Idea 2: The Cretan Special, or Mediterranean Glory in a Bowl.
Bottom layer: Rice. (50 grams= 14 Carbohydrates, build to suit your needs)
2nd Layer: Cooked chicken breast (100 grams cooked = 30 grams Protein, build to suit your needs)
3rd Layer: Roasted zucchini and escarole. A few extra carbs and micronutrients.
Microwave for 2 minutes.
Top with 28 grams sheep’s milk feta cheese (28 grams= 6 grams Fats, 6 Grams Protein)
A few chopped scallions
Red wine vinegar
Maybe even a few olives (5 smallish kalamata olives= 5 grams Fat)
Idea 3: Pad Thai in a Bowl, Hold the Noodles Sub Rice.
Bottom layer: Rice. (50 grams= 14 Carbohydrates, build to suit your needs)
2nd Layer: Cooked chicken breast (100 grams cooked = 30 grams Protein, build to suit your needs)
3rd Layer: Roasted sweet potatoes
4th Layer: Peanut Butter (16 grams= 16 grams Fat, 7 Grams Protein, 6 Grams Carbohydrates)
1 Tbsp of fish sauce or 1 Tbsp soy sauce
Microwave for 2 minutes.
Top with sriracha, scallions, and/or cucumbers (very negligible macros)
Ok so you see where I am going with this….try it for one week and push the EZ button regarding your meal prep!! Remember, when logging, in this cased use COOKED entries always since all your items are cooked. try and use “USDA” in your search as well. Many items lose water in the cooking process, especially chicken!!!!!!!!!