Meal Planning – Meal Prep

I’ve been meal planning for years without formally documenting anything. I’m just naturally wired to constantly want to do things more efficiently. One of my favorite things to do is party plan and to do that you have to constantly look at time saving strategies and process efficiencies. When I saw that all my fellow YouTubers  making Meal Planning videos I decided to jump on that bandwagon, and I’m so glad I did, as the feedback has been incredible. Here are some great ideas!

Batch Meatballs

This is a great technique – make meatballs once, and enjoy them forever… well maybe not forever. This recipe is very generic. The meatball making technique here is incredible as you can pump these out very quickly. Once cooked they are frozen and ready on hand to make any dish in a hurry.

Office lunches

If I don’t have my lunch prepped and ready to go, chances are I’m going to buy expensive and calorie rich foods at lunch time. Follow these ideas to prepare stunning lunches for yourselves

Global Dinners

It isn’t hard to go International. In this video, I give 5 Chicken breasts a different look, feel and taste from around the globe

Soups On!

With Fall here(brrr), quickly prepare and bottle 3 delicious soups using stock, shredded Chicken and other ingredients. These are portable, heat and enjoy!

Coming soon!
Back to School lunches

Kids eat with their eyes and the challenge is to get interesting meals into their lunchboxes for the week. Using ground chicken, I’m create three unique lunchbox ideas using a mix and match technique.

Back to School

Back to School is a different issue from Back home and what’s there to eat??? Make easy and simple after school snacks for your hungry monsters!

Fall Meal Prep

Two whole Chickens get roasted together with some potatoes and veg and while they roast, I prepare a tasty Broccoli and Cauliflower aka Broccoflower rice with the left over veg. This is another great mix and match video!

University Freezer Meals

My son is starting his third year and is not going to have much time to cook or eat properly. Using different techniques, I prepack meals for my son before I freeze them. All he has to do is heat and eat!

Back to School Lunches

View my step-by-step video

 

 

 

 

 

 

Back to School Lunches

Ingredients

  • 3 Chicken breasts - 1 lb approx 500 gms
  • 1 tsp each Salt & Pepper
  • 1 egg
  • 1 cup Pasta
  • 1 cup Express Rice (or regular rice)
  • Butter optional
  • 6 Cheese Cubes
  • 1 tsp Onion powder or granules/flakes
  • 1 tsp Paprika
  • 1 tsp Mustard powder
  • 2 tbsps diced Parsley
  • 1/2 - 3/4 cup Panko breadcrumbs
  • Pasta sauce 680 ml, 24 oz
  • Pinch Salt
  • 1/4 cup Parsley
  • 1/2 cup Water
  • 1/4 cup sliced Mushrooms
  • 1/2 cup Spinach

Instructions

  1. Place the chicken breasts, salt, pepper & egg in a food processor and grind it till it's still chunky but holding together
  2. Divide the chicken into 3
  3. For the Cheesy Chicken Bombs, form meatballs with an oiled hand and simply insert a cheese cube in each
  4. For the Chicken Cutlets, add onion powder, paprika, mustard and parsley and divide into 4
  5. Drop into the panko breadcrumbs and flatten to form cutlets
  6. Add the Cheesy Bombs and the Cutlets to a baking tray and bake in a 350 degree oven for 30 mins, flipping over halfway
  7. Cook the pasta according to the package instructions
  8. Cook the rice according to the package instructions
  9. Heat the pasta sauce and add salt and parsley
  10. Reserve a few tbsps of the plain pasta sauce
  11. Add the cooked pasta in, let the pasta cook for another minute and fish out and reserve all the pasta
  12. Add 1/2 cup water to loosen up the sauce
  13. With the last portion of the ground chicken, form meatballs with an oiled hand and drop gently into the sauce
  14. Cover and allow to cook for 5 minutes and then gently flip over and cook again
  15. Add the mushrooms & spinach and cook
  16. Divide into 3 lunchboxes as shown in the video!
https://kravingsfoodadventures.com/back-school-lunches/

Meal Prep Global Chicken Dinners

View my step-by-step video

 

 

 

 

 

 

 

 

 

 

 

 

5 Chicken breasts are given global flair, one for each day of the work week. Here are the ingredients and steps to make this recipe!

Meal prep makes our lives so much easier. Good planning can save you a LOT of stress during the week. As I get busier and busier with my channel, prepping meals ahead leaves me more time to experiment with recipes, take care of my family and clean my house! Dinners don’t have to be boring, I’m going to take a few pantry staples and mix it with protein and fresh produce and whip out 5 make ahead Gourmet Global dinners.

Day 1 Indian – Chicken Tikka Breast served wth some beets, raita & roti

Day two Chinese – Soya Sesame breast served with Fried Rice

Day 3 Arabic – this Shish Tawook is served with cold cous cous

Day 4 Mexican – Chicken Taco breast meat is served with Mexican rice

Day 5 French. The Dijon Chicken breast is served simply with beets, roasted mushrooms and beets.

Meal Prep Global Chicken Dinners

Ingredients

  • Indian Dinner
  • 1 Chicken breast
  • 1 tbsp Chicken Tikka seasoning
  • Salt & pepper
  • 2 tbsps. of yogurt
  • ½ cup of yogurt
  • 1 tsp sliced green chilli
  • ¼ cup tomatoes
  • ¼ cup of cucumbers
  • ½ diced Beetroot
  • Salt & pepper
  • Chinese Dinner
  • 1 Chicken breast
  • 1 tbsp of dark Soya
  • 1 tsp of Sesame Oil
  • 1 tsp of minced garlic
  • ½ cup cooked Minute or Express rice
  • ½ cup of sliced spring onion bulbs
  • ¼ cup of diced red pepper
  • ½ cup of sliced mushrooms
  • ¼ cup broccoli florets
  • 1 tbsp of dark soya
  • Middle Eastern Chicken
  • 1 Chicken breast
  • 1 tbsp. of Arabic Shish Tawook spice
  • 1 tbsp. of Olive Oil
  • 1 tsp of minced garlic
  • 1 cup couscous
  • 1 tsp of Paprika
  • Salt & pepper
  • Hot water
  • Olive oil, salt & pepper
  • Pinch of paprika
  • ½ cup each of diced cucumber & tomato
  • Parsley
  • ¼ cup of feta cheese
  • Mexican Dinner
  • 1 Chicken breast
  • 1 tbsp of Taco seasoning
  • Salt & pepper
  • 1 tsp of garlic
  • Juice of ½ a lime
  • ½ cup cooked Minute or Express rice
  • a ¼ cup of diced pepper
  • ½ of the cooked rice
  • ¼ cup corn
  • 1 tsp of taco seasoning
  • Juice of ½. Lime
  • French Dinner
  • 1 Chicken breast
  • 1 tbsp Dijon Mustard
  • 1 tsp of Olive oil
  • Juice of ½ a lemon
  • Salt & pepper
  • ½ diced Beetroot

Instructions

  1. Marinate all the Chicken breasts separately with the ingredients listed below them
  2. Line your baking tray and create a separate compartment with foil for each Chicken breast and add to your preheated 350 degree oven
  3. Cook the rice according to the package instructions, drain and allow to cool
  4. Add salt, pepper and paprika to the couscous and pour boiling water on top it till it sits 1 cm above
  5. Leave for 10 minutes and then fluff with a fork and allow to cool
  6. Prep all the veggies – mushrooms, spring onions, cucumbers, tomatoes, red pepper, chilli & parsley
  7. 10 mins into the cooking time add some mushrooms and a beet to the roasting tray and continue to cook
  8. Prepare a quick Mexican rice by sauteeing some red pepper with corn, add the rice, taco seasoning and lime juice
  9. Prepare the couscous by adding olive oil, paprika, salt & pepper, cucumbers, tomatoes, parsley & feta
  10. Prepare the fried rice by sauteeing spring onions, add the peppers, mushrooms & broccoli, rice and some soya
  11. Prepare a quick raita by adding salt and pepper, cucumbers and tomatoes to yogurt
https://kravingsfoodadventures.com/meal-prep-global-chicken-dinners/