themoodyfoody - January 3, 2022

Mealprepping Tips + Recipes

So I actually am the meal prep queen, I own a meal prep company based out of the NYC area, we cook, package, and prepare food that looks JUST like this. Check us out if you're local! (tonicooks.com)
With that being said, I have years of experience cooking tasty, delicious foods that can be reheated and taste better the next day! 
Whether you live alone, with a babe, or cooking for your family... I've always been a huge advocate for preparing meals ahead of time. Not only does it ensure your eat better, but you save so much money over time!

PLAN AHEAD!

Non-negotiable Head to the grocery store with a list of ingredients and a plan of the things you want to make. The whole purpose of meal prepping is having meals already cooked and portioned out for the week ahead. Try to use ingredients that can spread across multiple dishes. I've listed some below.

BUDGET

Non-Negotiable Mealprepping should be a cheaper alternative to eating out. With that being said, I budget $8-10 per meal!

Invest in storage!

Non-Negotiable You can use plastic or glass containers for meal prepping. Glass is reusable, eco-friendly, and can be tossed in the oven! I use pyrex containers, which are widely available nationwide but can be found at target. Here is the link to the exact containers: Pyrex containers

Ingredients (Makes 4-8 servings)

This recipe serves 1-2 people!
PREP TIME: 30 MIN 
COOK TIME: 1- 2 HOURS
TOTAL TIME: 2 HOURS
EST PRICE: $50-60

Ingredients:
MEATS (1-2 lbs of each)
Chicken Thighs or Chicken Breast (Chicken Breast or Juicer, Chicken Breast is leaner)
Steak (Ribeye, Flank, Flat-iron)
Shrimp (Medium-sized 16-20)
Salmon (Fresh)

SIDES (1 lb of each)
Red Potatoes (they can be roasted AND mashed)
Long-grain White Rice
Mixed Vegetables of your choice  (Broccoli, Asparagus, Brussels, Red Peppers,)

SEASONINGS, SPICES  & MISCELLANEOUS INGREDIENTS 
All-Purpose Seasoning (Adobo, Lawry's, Salt, Pepper, Cajun Seasoning, Garlic Powder)
BBQ Sauce
Soy Sauce
Sweet Chili Sauce
Milk
Eggs
Cheese
Olive Oil

Directions:
FOR THE MEATS
1 . Season all of your meats with your all-purpose seasoning. Or, In a small bowl, add 1 tbsp of salt, 1 tbsp of pepper, 1 tsp of cajun seasoning, 1 tbsp of paprika, and mix. Use this as your own personal seasoning!
2. In a large pan, heat 2 tbsps of olive oil to HIGH
3. Sear your chicken, steak, and salmon one at a time, for 2-3 minutes, and put on a baking pan. Brush your favorite sauce onto your meats. I like to use BBQ sauce for chicken, Sweet Chili Sauce for salmon, and soy sauce for steak, but do you!
Place your meat into the oven and cook until your level of doneness!

Cook chicken for 20-25 minutes or until an internal temperature of 165 degrees. 
Cook salmon for 10-12 minutes or until an internal temperature of 140-145 degrees.
Cook steak for 2-3 minutes or until an internal temperature of 140 degrees.

*Invest in a thermometer! Especially for meal-prepping! It makes cooking meat to perfection a lot easier.*


MASH POTATOES RECIPE
1. Place potatoes in a large pot and cover with water and boil for 20-25 minutes or until potatoes are soft.
2. Strain potatoes, Set Aside.
3. In a small bowl melt 1/2 cup of milk and tbsps of butter in the microwave. 
3. Pour the milk mixture over the mashed potatoes, stirring and mashing at the same time. The potatoes should be a creamy texture. 
4. Add 1/2 cup of parmesan cheese, parsley, salt, pepper, and garlic powder to taste.


FRIED RICE RECIPE
1. In a large pot, heat 2 tbsps of oil. Add 2 cups cooked rice, and 1/2 cup of soy sauce, mix thoroughly.
2. Stir in 1/3 cup of frozen peas and carrots
3. Add one scrambled egg, serve.

YELLOW RICE RECIPE
1. In a saucepot, bring 2 cups of rice, 4 cups of water, 2 tbsps of turmeric, 1 tbsp of oil, and salt to a rapid boil.
2. Stir, cover, and reduce heat to medium-low.
3. Cook for 15-20 minutes or until rice is tender. 

ROASTED POTATOES RECIPE
1. Cut 1-2 lbs of small red potatoes into quarters.
2. In a small bowl, season potatoes with 1 tbsp of the following, Salt, pepper, garlic powder, and olive oil.
3. Add 1 tbsp of butter to a large saucepot on medium-high heat
4. Sear potatoes for 3-4 minutes or until golden brown
5. Finish cooking in the oven for 10-15 minutes or until soft

SAUTEED VEGETABLE RECIPE
1. Season vegetables with olive oil, salt, pepper.
2. Sear on medium high-heat for 3-5 minutes.





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