EASY 1 Week Meal Prep in 1 Hour


EASY 1 Week Meal Prep in 1 Hour

Meal Prep for 2 people (Adjust these amounts to meet your needs)

Step 1 – Grains

Place grains in cooker

Brown Rice 3 cups = 1 ½ cups water

1 teaspoon salt

Cook 50 minutes to 1 hour or until done


Prepare sheet pans (Preheat oven 350 degrees)

Step 2 – Sheet Pan # 1

Roasted Veggies (4 Zucchini, 1 head of Cauliflower, 8 Carrots, 1 Large Onions, 1 lb of Brussel Sprouts) mixed with enough olive oil to coat vegetables and with standard spices

Beets, cleaned with tops removed – wrap in foil

Place sheet pans in oven and cook until tender, about 30 minutes. (This time will vary depending on thickness and preference)

Step 3 – Sheet Pan #2

Chicken coat with enough olive oil and add standard spices

Place in oven and cook until internal temperature of 165 degrees, about 30 minutes depending on thickness or cut of chicken.


Prepare Snacks

Step 4 – Prepare veggies snacks

Celery, carrots, cucumbers, bell peppers (Cut in strips or circles)

Baby Tomatoes


Green Beans

Step 5 – Prepare Dip

1 can Cannellini Beans, drained and rinsed

2-4 Tablespoons water (desired thickness)

2 tablespoons Olive oil

1 clove Garlic, minced

Salt and Pepper to taste


Step 6 – Trail Mix

1 ½ cups Nuts of choice (1 cup Pecans and Cashews and ½ cut slivered Almonds)

½ cup Pumpkin Seeds

½ cup Dried Fruit

½ cup Chocolate bits

½ cup Coconut shreds


Step 7 – Prepare Salad

Have the Salad portioned out in Containers.


Prepare Salad Dressing (3:1 ration of Oil:Acid)

12 Tablespoons (3/4 cup) Olive Oil

Juice of 1 lemon, yields ~4 teaspoons

1 Tablespoon Mustard

1 teaspoon Garlic Powder, Onion Powder, Oregano, and Salt

½ teaspoon Pepper


Suggested Meals Options

  1. Chicken with rice and oven roasted veggies
  2. Salad with chicken slices, veggie snacks (cut into smaller pieces), pumpkin seeds and Salad dressing
  3. Chicken with oven roasted veggies and Salad
  4. Salad with chicken slices, roasted veggies, and Salad dressing
  5. Rice topped with oven roasted veggies and side salad with dressing


*Standard Spices

2 teaspoons Salt

1 teaspoon Paprika

1 teaspoon Garlic Powder

1 teaspoon Onion Powder

1 teaspoon Italian Seasoning)

½ teaspoon Pepper