KitchenJason Koppel

Meal prep is designed to make eating healthily as quick and effortless as fast food, saving you stress, money and precious time over the course of the week. However, if you find yourself spending your whole Sunday afternoon slaving over the cooker, meal-prepping can start to seem like more of a chore than a life hack. So, in order to bring the ease and efficiency back to meal-prepping, here are three tasty, nutritious eats that take under half an hour to make.

Meal Prep: Quick skillet chicken, rice, and steam broccoli


  • 2 cups water
  • 1 cup jasmine rice
  • 3/4 teaspoon salt
  • 4 small-medium boneless skinless chicken breasts or thighs about 4 oz each
  • 1 teaspoon brown or granulated sugar
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 2-3 cups broccoli florets
  • water for steaming

Recipe courtesy of: https://gimmedelicious.com/2017/10/07/20-minute-meal-prep-chicken-rice-and-broccoli/

Once you have thoroughly defrosted the chicken, rub brown sugar, paprika, cumin, garlic powder, salt, and pepper to the breast, then cook in 1-2 tablespoons of extra virgin olive oil in a large heavy-duty pan or skillet over medium-high heat for 5-6 minutes. Then turn the breasts using a pair of tongs, and after a further 5-6 minutes turn off the heat and allow the chicken to rest in pan for at least 5 minutes before cutting.

Meanwhile, bring the rice to boil in medium, non-stick saucepan then reduce the heat and let it simmer for 15 minutes until all of the water has disappeared. Put the broccoli florets into a microwave-safe bowl along with three tablespoons of water, then cover with cling film and microwave on high for 3 minutes.

Meal Prep: Chopped Asian mason jar salad


Creamy peanut and ginger dressing:

  • 1 tablespoons sesame oil
  • 1 tablespoon lime juice
  • 1 1/2 tablespoons soy sauce or tamari
  • 1 tablespoons natural peanut butter or almond butter
  • 1/2 teaspoon honey (or a vegan sweetener)
  • 1/2 tablespoon fresh grated ginger

Layered salad:

  • 1/3 cup cucumber, cut into small pieces
  • 1/4 cup edamame beans
  • 1/2 yellow pepper, chopped
  • 1/2 red pepper, chopped
  • 1/4 cup grated carrot
  • 1/4 cup grated red cabbage
  • 1/4 cup cooked quinoa

Recipe courtesy of: http://dailyburn.com/life/recipes/asian-mason-jar-salad-recipe/

Use a blender combine the sesame oil, lime juice, soy sauce, nut butter, sweetener and grated ginger, then pour the dressing into the bottom of each mason jar. Next, simply layer the cucumber, edamame, yellow pepper, grated carrot, red pepper, red cabbage and quinoa, and seal the lid. When you’re ready to eat, just shake the jar thoroughly and pour out into a bowl for a simple, healthy lunch!

Meal Prep: Chicken Burrito Bowls

  • 2 boneless, skinless chicken breasts
  • 3 sliced peppers
  • 1 large red onion, sliced
  • 2 tablespoons olive oil
  • 1 tablespoon taco seasoning
  • salt, to taste
  • pepper, to taste
  • 1 jar salsa
  • 3 cups (678 g) brown rice, cooked
  • 1 can black beans, drained and rinsed
  • 1 can corn
  • 1 cup (100 g) shredded cheddar cheese
  • 1 lime sliced into wedges
  • fresh cilantro, to garnish

Recipe courtesy of: https://tasty.co/recipe/weekday-meal-prep-chicken-burrito-bowls

Place the chicken breasts, peppers, and onions onto a baking tray covered in foil and drizzle with oil.

Sprinkle the taco seasoning, salt and pepper evenly over both sides of the chicken breasts, peppers and onions, tossing to coat and then top each chicken breast with a generous pour of salsa. Bake for 25 minutes while bringing the rice to boil, then letting it simmer until all of the water has been absorbed. Line your containers with a base of rice, then top each with a scoop of black beans, corn, additional salsa, cheddar cheese, cooked bell peppers, and onions, and sliced chicken. Garnish with fresh cilantro and a lime wedge.

With sturdy, clip and close food containers in a whole range of sizes and colours, it’s never been easier to take your lunch wherever you go without worrying about spillages. Shop our full range of meal prep essentials online or in-store today at TJ Hughes.