4-Day Meal Prep for Two: Hearty & Healthy
Ready in 210 min. Dinner recipe. Make ahead meals for you and your partner. Get step-by-step instructions, nutrition info, and tips on PlateIQ.
Instructions
Step 1
Cook brown rice according to package directions (usually 2 cups rice to 4 cups water, simmer 45 min). Fluff and let cool.
Step 2
Preheat oven to 400°F (200°C). Toss sweet potatoes, bell peppers, red onion, and broccoli with olive oil, garlic powder, paprika, salt, pepper, and oregano. Spread on a baking sheet and roast 25-30 min until tender.
Step 3
Season chicken breasts with salt, pepper, and garlic powder. Grill or pan-sear over medium heat, about 6-7 min per side until internal temp reaches 165°F. Let rest, then slice.
Step 4
In a skillet, brown ground beef over medium heat, breaking into crumbles. Drain fat. In a small bowl, whisk soy sauce, honey, rice vinegar, sesame oil, ginger, and garlic. Pour over beef and simmer 5 min until sauce thickens.
Step 5
Hard boil eggs: place eggs in a pot, cover with water, bring to boil, cover, remove from heat, let stand 10 min. Transfer to ice water, peel.
Step 6
Assemble containers: For each day, prepare two containers (one for each person). Container 1: 1/2 cup rice, 4 oz chicken, 1/2 cup roasted veggies. Container 2: 4 oz beef mixture, 1/2 cup roasted veggies, 1 hard-boiled egg. For breakfast: store tortillas, lettuce, tomatoes, avocado, yogurt, and salsa separately. Each morning, assemble breakfast wraps with scrambled eggs (use 2 eggs per wrap) or use pre-cooked eggs.
Step 7
Refrigerate all containers. Reheat lunch/dinner containers in microwave for 2-3 min. Breakfast wraps can be assembled and eaten cold or reheated.
Step 8
Portion snacks if desired (e.g., nuts, fruit, protein bars) for 4 days.
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Ingredients
Nutrition Facts
Per serving
Approximate values based on standard ingredients
