instructables

Quick & Easy 5-Day Meal Prep

by Bevelish Creations

Hey what's up guys! Like many of you, I have a pretty (3) Avocados
busy schedule. With a 10-12hr workday, a side
hustle, and a 1yr old at home, I find that spending a (1) Loaf of Bread
couple of hours meal prepping for the weekdays
saves me a lot of time and money. The whole (1) Greek Yogurt (% Fat is based on your likes)
process never takes me more than 2 hours on
Sunday nights. To show you the most time-efficient (2.5lb) Chicken Breast (uncooked)
process, I won't necessarily break down the steps
based on each meal,but rather the order I do things to Frozen Peas & Carrots
make the process as quick as possible. I hope you
enjoy! Sesame Oil

Time: 2 Hours Sriracha Sauce

Servings: 5 Honey

INGREDIENTS Soy Sauce

(1) Rottiserie Chicken (300g) Rice (uncooked)

(12) Eggs

Quick & Easy 5-Day Meal Prep: Page 1

Step 1: Initial Prep (Longest Time Req.)

I break my initial prep into two sections. One section
is for things that require a longer time, and one
section is those that require less time.
Cook The Rice
So I start by measuring out 300g of uncooked rice
with my kitchen scale, wash the rice, and then put it
into the rice cooker. My rice cooker takes about 1hr to Next, I cut the chicken breasts in half and covered
complete, this will be different based on the model
you have.
Marinade Chicken
For one of my meals, I will be making a honey
sriracha grilled chicken. So once the rice is cooking, I
began to make the marinade. I measured out 1 cup of
Sriracha sauce, 3/4 cup of honey, and 2.5 Tbsp of
sesame oil and mixed them in a bowl. I sprinkled on
some salt and pepper for taste and poured the
ingredience into a large ziplock bag.
them with saran wrap before flattening the pieces with
a mallet to uniform thickness. I put the chicken
breasts into the bag and set the whole thing aside to
marinade for a minimum of 30 minutes.

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Quick & Easy 5-Day Meal Prep: Page 3
Step 2: Initial Prep (Shorter Time Req.)

Once the chicken breasts have been set aside to Rice".

marinade, I moved on to the other prep items. I fill up
a pot of water and turn the heat up to high. While
waiting for the water to boil, I would begin to rip apart
the rotisserie chicken. I generally separate the
rotisserie chicken into two groups: one is about 400g
of chicken breast, and another is 400g of "the rest of
the chicken". The 400g of chicken breast will be for
the "Chicken, Egg, & Avocado Toast", and the rest of
the chicken will be for the "Rotisserie Chicken Fried
About halfway through ripping the rotisserie chicken,
the water will begin to boil. At that time, I will drop in
10 eggs into the pot and let them boil for about 8-10
minutes. I use a ladle in the picture to avoid dropping
the eggs into the water, which would crack the shell if
it hits the bottom hard enough.

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Step 3: Chicken, Egg, & Avocado Toast

The first meal to be completed is the "Chicken, Egg, bread with me which I toast at work. And I will also
and Avocado Toast". Once the eggs have boiled for break the egg whites and the avocado into smaller
8-10 minutes, I immediately run the eggs in cold pieces before putting the whole mixture on to my
water. This is a trick that will help to peel the shells off toast to enjoy.
the eggs. I let the eggs sit in the cold water while I
take the plate with the 400g of rotisserie chicken Calories: 518
breasts and split them out evenly across 5 meal prep
containers. Once that's done, I peel the eggs and Fat: 19g
throw out the egg yolk. I will put two egg whites into
each container. Next, I'd split an avocado into two, Carbs: 47g
and put half into one container. Finally, I will add
about 1 large scoop of greek yogurt to the mix. Protein: 42g

When I bring this to work, I also take two slices of

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Step 4: Rotisserie Chicken Fried Rice

Now it's time to make the "Rotisserie Chicken Fried and carrots to thaw, but not overcook. After removing
Rice". I'll start by beating a couple of eggs together in the fried rice from the skillet, I'd separate them out
a small bowl and set aside. Then I pour some oil into evenly across 5 containers.
a pan and set it to medium-high heat. Once the oil is
hot, I will put half of the cooked rice and the 400g of Calories: 283
rotisserie chicken into the skillet. After mixing things
around for a few minutes (enough time to sear the Fat: 4g
chicken a little), I'd pour in the two eggs into the
middle. Stir things around for a few minutes until all Carbs: 32g
the eggs are cooked, throw in about 1 cup of frozen
peas and carrots (not pictured because my wife Protein: 28g
actually used it all earlier that day) and mix in some
soy sauce. Stir for another minute, to allow the peas

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Step 5: Honey Sriracha Grilled Chicken

With both breakfast and dinner complete, it's time to from the grill.
finish up with lunch! By now the chicken breast have
been sitting in the marinade for 1.5hrs. I first spray on Once back in my kitchen, I separate the other half of
some oil on my grill and pre-heat it by setting it to the rice cooked earlier into 5 containers. Then I split
high heat and let it sit for 10 minutes. Next, I'd reduce the chicken breasts up into strips and put them over
the heat down to medium and set the chicken breasts the rice. Now lunch is complete!
on the grill. With the lid closed, I let the chicken
breasts cook for no more than 4 minutes. After Calories: 438
opening the lid, I'd use a brush to brush some of the
marinade on to the top side of the chicken breasts Fat: 11g
before flipping them over. Once again, I cook the
other side for 4 minutes with the lid closed. After 4 Carbs: 38g
minutes, I use a meat thermometer to check and
make sure the internal temperature of the meat is Protein: 48g
above 165-deg Fahrenheit before removing them

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Step 6: Complete Meal

Of course this won't be the only things I eat per day. I will also have snacks with me, which includes:

(2) banana

(1) Chobani yogurt

(20g) almonds

(2) scoops of protein shake

All of these added will come out to about 2000 calories per day with a balanced fat, carbs, and protein split! I hope
you've enjoyed this Instructables write up! And if you try any of these "recipes", let me know what you think :D

Step 7 : Watch The FREE Video Presentation!

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