Red Curry Chicken Stir-Fry

There’s nothing that’s more comforting than a spicy, rich, and delicious Thai Red Curry. This recipe is 100% foolproof, quick, and absolutely delicious. It keeps well in the fridge during the week and also freezes exceptionally well. This recipe can also be customized based on your taste and dietary preferences. Feel free to change up the veggies, add more protein, or tone down the spice – it’s all up to you! You can’t go wrong.

Red Curry Chicken Stir-Fry

  • Servings: 5
  • Time: 30 mins
  • Difficulty: Easy
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Red Curry Chicken Stir-Fry

  • 2 Carrots, Sliced or Matchsticks
  • 1/2 Red Bell Pepper, Sliced
  • 1/2 Yellow Bell pepper, Sliced
  • 1 Zucchini, Strips
  • 1 Broccoli Crown, Roughly Chopped
  • Handful of Snap Peas, Roughly Chopped
  • Handful of Fresh Thai Basil
  • 2 Teaspoons of Canola Oil
  • 2 Cloves of Garlic, Minced
  • 1 Teaspoon Ginger, Minced
  • 3 Boneless, Skinless Chicken Breasts in Cubes (Can be increased or omitted)
  • 4.5 Tablespoons Red Curry Paste*
  • 2 400 mL Cans of Light Coconut Milk
  • 1 Teaspoon of Fish Sauce (Optional)
  • 1 Teaspoon of Sugar
  1. Chop vegetables and meat.
  2. Cook garlic and ginger in 1 teaspoon of oil over medium heat until fragrant.
  3. Add Chicken and cook fully. Once cooked, remove chicken and set aside.
  4. Cook red curry paste in 1 teaspoon of oil over medium heat for approximately 2-3 minutes. Add coconut milk, fish sauce, and sugar.
  5. Add chicken and veggies and bring to a boil.
  6. Once boiled, add Thai basil, stir, and remove from heat.

Vegetables should be cooked but not overly soggy. Depending on the brand of coconut milk that you use, your sauce may appear thin. There’s no need to add any thickening agents as the coconut milk will thicken naturally as it cools.

*This recipe is spicy. To tone down ths spice, decrease the amount of curry paste.

Nutritional Info (Per Serving): 314 Cal | 20 g Carb | 14 g Fat | 27 g Protein

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Bacon & Veggie Egg Muffins

This is my absolute favourite meal prep breakfast recipe. I prep these muffins on Sunday and eat them throughout the week. They’re full of protein, easy to prepare, and absolutely delicious!

Bacon & Veggie Egg Muffins

  • Servings: 16 Muffins
  • Time: 30 mins
  • Difficulty: Easy
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Bacon & Veggie Egg Muffins

  • 1 Medium Onion, Diced
  • 1 Bell Pepper, Diced
  • 2 Cups Spinach, Chopped
  • 7 Eggs
  • 1/4 Tsp Black Pepper
  • 1 Tsp Garlic Powder
  • 1/2 Tsp Cayenne Pepper
  • 2 Cups Low Fat Cottage Cheese
  • 5 Strips of Turkey Bacon (More if you want it!)
  • Shredded Cheddar Cheese to Top
  1. Grease a muffin tin and preheat oven to 375 F.
  2. Cook bacon fully.
  3. Chop onion, pepper, and spinach.
  4. Whisk 7 eggs.
  5. Add cottage cheese, veggies, spices, and bacon. Mix.
  6. Pour the mixture into muffin tins and top with cheddar cheese.
  7. Bake for 20-25 minutes or until fully cooked. Tip: Poke a knife in the center – if it comes out clean, it’s done!

Nutritional Info (Per Muffin): 75 Cal | 4 g Carb | 3 g Fat | 8 g Protein

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Bibimbap

You’re missing out if you’ve never had bibimbap. Seriously, it’s that good. It’s the first thing I order at any Korean restaurant. After weeks of prepping with chicken, I wanted to change things up  a bit. It was a glorious moment when I thought of prepping Bibimbap and it’s since become one of my staple meal prep recipes. Customize this recipe with the vegetables you enjoy eating and omit the meat completely if you’re vegetarian. It’ll still be delicious! By no means is this a completely authentic version of Bibimbap… But it’s a prep friendly version that’s still incredibly delicious.

Bibimbap

  • Servings: 5
  • Time: 1 Hour
  • Difficulty: Easy
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Bibimbap Recipe

  • 1 lb. Lean Ground Beef
    • 1 Tbsp Reduced Sodium Soy Sauce
    • 1 Tbsp Sesame Oil
    • 1/4 Tsp Minced Garlic
    • 1 Tsp Sugar (Optional)
    • 1.5 Tsp Sriracha Sauce (Optional)
  • 1 Bunch Fresh Spinach or 5-6 Cups of Baby Spinach
  • 2 Carrots, Matchsticks
  • 1 Zucchini, Sliced
  • 1-2 Large Shiitake or Portobello Mushroom, Sliced
  • 1/4 Medium Sized Red Cabbage, Chopped
  • For Each Vegetable
    • 1/2 Tsp Sesame Oil
    • 1/2 Tsp Minced Garlic
    • Pinch of Salt
  • 1.5 Cups Rice, Cooked
  • 5 Large Eggs
  • Sriracha Sauce (Optional)
  • Dried Seaweed, Cut in Strips (Optional)
  • Sesame Seeds to Top (Optional)
  1. Boil 1.5 cups of white or brown rice.
  2. Mix 1 tbsp soy sauce, 1 tbsp sesame oil, 1/4 tsp minced garlic, 1 tsp sugar, and 1.5 tsp sriracha sauce into learn ground beef. Hook in a non-stick skillet over medium heat until ground beef is fully cooked.
  3. In a large skillet over medium heat, add a few drops of sesame oil and half a tsp of minced garlic. Cook each vegetable for approximately 3-5 minutes. Do not over cook the vegetables. Once they are cooked, add a pinch of salt.
  4. Fry 5 eggs in a non-stick skillet.
  5. Arrange in containers. Top with egg, sriracha, and sesame seeds.

NOTE: Bibimbap is traditionally served with Kochujang sauce. The recipe can be easily found online. For the sake of convenience and time I substitute this with Sriracha.

Nutritional Informatin: 510 cals Per Serving | 62 g Carb | 32 g Protein | 15 g Fat

Tip: Some recipes call for boiling vegetables. That’s the best method if you’re going to eat this right away. However, I don’t suggest boiling the vegetables if you are prepping. They will get extremely soggy throughout the week.

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Fajita Quinoa Bowls

It’s easy to lose your flame after you’ve been prepping for a while. The same recipes week after week will leave you dreading your next meal. Don’t be afraid to change things up. It’ll keep prepping fun and exciting.

Asides from being fool-proof and incredibly delicious, the best thing about this recipe is that you can easily tweak it to suit your taste buds and your nutritional goals/needs. Want to increase your protein intake? Add more chicken. Decrease calories or carbs? Omit the quinoa. Try this recipe once and you’ll understand why it’s one of my staple meal prep recipes.

Fajita Quinoa Bowls

  • Servings: 5
  • Time: 1 Hour
  • Difficulty: Easy
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Chicken

  • 1 Tablespoon Avocado Oil
  • 3 Cloves of Garlic, Finely Chopped
  • 3 Boneless Skinless Chicken Breasts, Sliced (more if you want extra protein)
  • 1 Package Fajita Seasoning or Homemade Fajita Seasoning* (see recipe below)
  • 1 Onion, Sliced
  • 1/2 Red Bell Pepper, Sliced
  • 1 Green Bell Pepper, Sliced
  • 1/2 Jalapeno, Diced + 1/2 Jalapeno, Finely Sliced (Optional)
  1. Wash and cut vegetables. Slice chicken breast into strips.
  2. Add oil to pan and cook garlic until fragrant over medium heat.
  3. Add chicken and fajita seasoning. Cook for 2-3 minutes.
  4. Add onion, red and green peppers, and jalapeno and stir.
  5. Cook 10-15 minutes over medium heat or until chicken is fully cooked (internal temperature of at least 165° F).

Carb

  • 1 Cup of Quinoa or Rice
  • Water According to Packet Instructions (sub with chicken broth for extra flavour)
  1. Prepare according to directions listed on packet. Directions vary depending on type of quinoa/rice. Substitute water for equal parts chicken broth for enhanced flavour.

Black Bean & Corn Salad

  • 1 Can of Whole Kernel Corn, Drained
  • 1 Can of Black Beans, Drained
  • 1/2 Red Bell Pepper, Diced
  • Juice of 1 Lime
  • 2 Tablespoons Salsa
  • 1 Teaspoon Avocado Oil
  • 1/2 Teaspoon Onion Powder
  • 1/2 Teaspoon Garlic Powder
  • Salt and Pepper to Taste
  • Pinch of Cayenne Pepper (optional)
  1. Add all ingredients to a large bowl and mix.

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Grocery List

Meat

3 Boneless, Skinless Chicken Breasts

Produce

1 Red Bell Pepper
1 Green Pepper
1 Lime
1 Jalapeno (Optional)
1 Bulb of Garlic

Pantry Items/Spices

Avocado Oil
Quinoa or Rice
1 Can Whole Kernel Corn
1 Can Black Beans
1 Lime
Salsa
Onion Powder
Garlic Powder
Cayenne Pepper (Optional)
Salt
Pepper

Homemade Fajita Seasoning Recipe

1 Tablespoon Cornstarch
2 Teaspoons Chilli Powder
1 Teaspoon Salt
1 Teaspoon Paprika
1 Teaspoon White Sugar
1/2 Teaspoon Onion Powder
1/2 Teaspoon Garlic Powder
1/4 Teaspoon Cayenne Pepper
1/2 Teaspoon Ground Cumin

Stir spices together and store in a container or sealed ziplock bag.
* If using homemade seasoning, add according to your taste preference.

Nutritional Information: 423 Cal Per Serving | 62 g Carb | 11 g Fat | 28 g Protein

 

Slow Cooked Beef Curry with Egg Noodles

Busy on a Sunday? Slow cooker to the rescue! Add your ingredients, turn it on, and get on with your day! This delicious curry is easy to prepare, requires little attention, and leaves you with delicious meals throughout the week.

 

Slow Cooked Beef Curry & Egg Noodles

  • Servings: 5
  • Time: 3 Hours
  • Difficulty: Easy
  • Print

  • 2 Tablespoons Canola Oil
  • 1 Medium Onion, Sliced
  • 3 Cloves Garlic, Minced
  • 1 lb. Boneless Beef, Small Cubes
  • 6 Tablespoons Tomato Paste
  • 1 Packet of Coconut Cream
  • 1 Can of Coconut Milk
  • 1.5 Teaspoons Each: Turmeric, Paprika, Coriander Powder
  • 1 Teaspoon Salt
  • 1/2 Teaspoon Chilli Powder (Optional)
  • 6 Cups Water
  • 1 Package of Egg Noodles

Garnish:

  • Hard Boiled Eggs
  • Cilantro
  • Green Onions
  • Toasted Ramen Noodles
  • Lemon or Lime

Instructions:

  1. Heat two tablespoons of canola oil in a large skillet. Add onion and brown. Once onion is brown, add garlic and stir until fragrant. Add boneless beef and cook until beef has browned. Beef does not have to be fully cooked at this point
  2. Transfer contents of skillet into slow cooker. Add tomato paste, coconut cream, coconut milk, spices, and water.
  3. Set slow cooker on high for 2.5-3 hours or on low for 5-6 hours.
  4. Boil egg noodles according to package directions.
  5. Pour curry over egg noodles and garnish as desired.

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Chicken, Broccoli & Rice/Quinoa

 

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Over the past few months, it’s been interesting to see the varying combinations that people come up with each week. There’s those who post elaborate preps – coconut curries, schnitzels, and chicken Parmesan casseroles… And there’s those who post chicken, broccoli, and rice. Every. Single. Week. Take a glance through /r/mealprepsunday and you’ll see what a staple this combination is in the meal prep world.

There’s a lot of us out there who don’t understand the obsession with these three ingredients. For every person who posts a picture of their prep, there’s another who bashes it and complains about how overused the combo is.

Long story short, I decided to test it out myself to see what the rage was all about. Here’s my take:

Pros: Quick. Easy. Inexpensive. Doesn’t require elaborate ingredients.
Cons: Bland. Bland. Bland. Dry. (I can see why many of you are sick of this)

Despite being bland and dry, it was ridiculously convenient to prepare and the recipe had potential. I tried to kick it up a notch without losing the convenience factor. It’s still ridiculously easy, quick, and inexpensive but not bland or dry… I promise!

For those of you who continue to cringe at the thought of chicken, broccoli, and rice… Give it another shot. I promise this recipe won’t disappoint!

Grocery List/Ingredients

  1. 5 Chicken Breast (Less or more depending on how much you want in one meal)
  2. 1 Bunch of Broccoli or 1 Package Broccoli Florets
  3. 1 Bulb of Garlic
  4. 1 Lemon
  5. Brown Rice or Quinoa
  6. Chicken Broth or Bouillon Cubes (Optional)
  7. 1 Packet of Shake and Bake
  8. Your Favorite Sauce (Ex. BBQ, Hot Sauce, Chimichurri)
  9. Extra Virgin Olive Oil
  10. Salt
  11. Black Pepper

If you follow this guide, you should be finished prepping in just about an hour. 

  1. Preheat your oven to 400 degrees Fahrenheit.
  2. Get started on the rice or quinoa. Brown rice takes a while to cook (around 45 mins and requires little attention while it’s cooking. Follow package instructions.
  3. Coat chicken in your sauce of choice and proceed to ‘shake and bake’. Arrange chicken on a foil lined baking sheet and place it in the oven. Bake for approximately 20 minutes or until internal temperature reaches 170 degrees Fahrenheit.
  4. Rinse your broccoli and separate it into florets. Add all ingredients except for lemon juice and spread it out evenly on a foil lined baking sheet and place it in the oven. Bake for approximately 15 minutes or until florets are tender.
  5. Slice chicken breast if desired. Squeeze lemon juice onto broccoli. Distribute all ingredients equally amongst 5 containers.

 

Rice or Quinoa

1 + 1/4 Cup Rice or Quinoa
Chicken Broth or Water as listed on packet instructions

Prepare rice or quinoa according to packet instructions. For extra flavor, boil rice or quinoa with chicken broth instead of water.

Chicken

5 Chicken Breast
3 Tablespoons of your favorite sauce
1 Packet of Shake and Bake

Coat chicken with your sauce of choice. I prefer BBQ sauce. Coat chicken in shake and bake seasoning and arrange on a foil lined baking sheet. Bake at 400 degrees Fahrenheit for approximately 20 minutes or until the internal temperature of the chicken reaches 170 degrees Fahrenheit.

Broccoli 

1 Bunch of Broccoli or Broccoli Florets
2 Teaspoons Extra Virgin Olive Oil (EVOO)
1 Teaspoon Salt
1/4 Teaspoon Ground Black Pepper
2 Cloves Garlic
1/2 Teaspoon Lemon Juice

Toss Broccoli with all ingredients except for lemon juice. Bake at 400 for approximately 15 minutes or until Broccoli is tender. Squeeze lemon onto broccoli.

Lazy Tips

  1. Can’t figure out how to cook rice?
    Use a rice cooker.
  2. Can’t bear the thought of cleaning?
    Line your baking pans with foil… Toss the foil in the garbage after use… Voila.
  3. Too lazy to chop broccoli? Garlic?
    Buy pre-rinsed, pre-cut florets, and pre-minced garlic.
  4. Can’t keep track of cooking times?
    Set 3 timers. 1 for the rice, 1 for the chicken, and 1 for the broccoli.

Nutritional Information (Per Serving)
Cal 489 | Carbs 56 g | Fat 10 g | Protein 42 g

Sweet and Spicy Chicken Drumsticks

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In my original guide on meal prepping, I wrote about my love for the oven. I find it to be the quickest, easiest, and cleanest way of preparing my meals. The best part is that there’s no continuous stirring, flipping, or mixing. I just set my timer and get cracking on preparing other parts of my meal for the week. With a 40 minute bake time, this recipe leaves you with delicious chicken and 40 minutes of golden prepping time!

Use those 40 precious minutes to prepare a veggie and a carb to pair this chicken with. There’s no correct or incorrect way to prep. Chose foods that you enjoy and that fit your nutritional goals. I like to pair this chicken with sriracha potatoes and asian-style green beans. It also pairs well with rice, quinoa, broccoli, and snap peas. Don’t be afraid to experiment! Try out this recipe and let me know what you think. Hopefully you’ll enjoy it as much as I do!

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Sweet and Spicy Chicken Drumsticks

Ingredients

10 Chicken Drumsticks
4 Tablespoons of Honey
2 Tablespoons of Reduced Sodium Soy Sauce
1 Tablespoon of Sriracha Sauce (Less or More Based on Your Preference)
1/2 Teaspoon of Sesame Oil
1 Teaspoon of Garlic Powder
1 Teaspoon of Onion Powder
1/4 Teaspoon of Ginger (Freshly Grated or Powdered) [Optional]
2 Teaspoons of Sesame Seeds [Optional]

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Instructions

  1. Line baking dish with parchment paper or greased aluminium foil and preheat oven to 375° F.
  2. If you want to get rid of excess fat, remove the skin from the chicken. If not, skip this step entirely.
  3. Combine all ingredients except for chicken in a medium to large sized bowl. Stir.
  4. Add chicken and mix until all pieces are coated evenly.
  5. Transfer chicken onto baking dish leaving space between each piece. Place in preheated oven.
  6. After about 20 minutes, brush any remaining marinade onto the chicken. Continue baking for an additional 20 minutes or until the internal temperature reaches at least 165°F (74° C).

Nutritional Information (Per Drumstick):

120 Calories
4 g Fat
8 g Carb
12 g Protein

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