A Complete Meal to Spice Up Your Meal Prep
Need some inspiration with meal prepping to compliment your hard work in the gym? Sick of having brown rice, chicken breast and broccoli for days on end? Meal prepping doesn’t have to be hard, complex or boring at all; in fact, if you have some potatoes, chicken, veggies and a couple of spices, that is more than enough to put together a complete meal that will leave you returning for more.
Here are 3 videos from The Enterprise Kitchen series that will help you spice things up and prepare a complete meal.
Here are the 3 main recipes:
- Potatoes (carbs)
- Slow-cooked chicken (protein and fat)
- Sautéed vegetables (veggies)
Mouth-Watering Potatoes
First up are delicious oven-baked potatoes for your carb dish. With only 17g carbohydrates in every 100g of potatoes (which is less than 100 calories), they make a fantastic low-calorie and post-workout carb option. The serving size will vary depending on your bodyweight and goals. Check out the video below:
Ingredients:
- 1kg peeled potatoes
- 2 cloves of garlic
- 2 stems of fresh rosemary
- 25g unsalted butter
- 3 tbsp olive oil
- pinch of salt & pepper
- 1 drizzle of balsamic vinegar (optional)
All you have to do is boil the potatoes to fluff them up, drizzle them with oil, chuck them in the oven at 200 for 30 minutes before adding the spices and butter, heat them for another 15 minutes and there you have it – crispy mouth-watering potatoes that will last you for days!
You can check out the full recipe here.
Tasty And Tender Slow-Cooked Chicken
For our protein source, we have put together a tasty and tender slow-cooked chicken recipe that you can follow along and batch prep for the week. Whether you choose to use chicken breast or thigh, this recipe will give your protein source a juicy taste that will make you fall in love with chicken all over again. A protein serving size can range anywhere from 1.6-3/kg bodyweight of protein, depending on your body composition, training and goals. Here’s the full video:
Here’s what you need:
- Chicken breast and thigh
- Olive oil
- Balsamic vinegar
- Sweet smoked paprika
- Chilli flakes
- Salt
- Dash of water
Just chuck all ingredients into a slow-cooker, let it cook for 6-8 hours on low, then you will have a whole pot of chicken that is delicious, both shredded and as a whole – easy as pie! Check out the full recipe and video here.
Sauteed Vegetables with Herb Butter
Myth: vegetables are bland and boring.
We are here to debunk that myth. Packed with essential micronutrients and fibre, vegetables can be the flavourful cherry on top to your meal if made right – we are here to show you how! Watch the video below on how to make creamy sauteed veggies:
Here’s what you need:
- Capsicum
- Mushroom
- Onion
- Cabbage
- Olive oil
- Butter
- Chillies, garlic & thyme
- Salt & pepper
Cook the chopped vegetables on medium heat, let them simmer until soft, add in the seasoning, and serve with herb butter. Mmm, now that’s what you call ‘yum’. Perfect when added to your protein, carbs and fats (above). You can check out the full recipe here.
And that’s it – all your protein, carbs, fats and veggies for a complete meal that is not only full of nutrients but will leave you drooling for more.
