Easy Chicken Meal Prep For Beginners | Chicken, Rice, and Veggies Recipe For Weight Loss
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what’s happening guys I’ve been doing YouTube for almost three years now and one thing I haven’t done this entire time is a meal prep video so today I’m gonna walk you through a very basic a beginner chicken rice and veg meal product now what’s really cool about this meal prep is that it takes an hour could be even a little less to do and you get a whole week’s worth of either lunches or dinners however you choose to eat them so let’s hop right into it let’s get cooking let’s do some meal prep alright guys so the first thing we’re gonna do is get our rice together because that is gonna take the longest to cook so what I’m doing is I’m adding four cups about a liter of water to a pot and we’re making two cups of rice and you’re always gonna be using twice as much water as you do rice when you’re making rice and your stovetop now I’m gonna add a teaspoon of salt and a tablespoon of olive oil just for a little seasoning then I’m going to turn my stove up to high and bring the water to a boil also at this point you’re gonna want to pre-heat your oven to 450 degrees while the water is coming to a boil that’s what I like to get out my food scale and start weighing out my rice I’m weighing out three hundred and thirty-six grams that’s two cups so now that my water is boiling in my pot I can add the rice and I’m gonna give it a quick stir just to incorporate some of the olive oil and salt into the rice then I’m gonna cover the pot with a lid and turn down the heat to a simmer and the rice is gonna take about 40 minutes to simmer so all that simmering I’m gonna start prepping my trays to roast my veggies and my chicken so what you want to do is take a piece of tinfoil out long enough to kind of wrap on the sides of the tray like I’m doing right now and then with the tops of the bottoms you can just press those down and just make sure that your baking sheet is completely covered in tinfoil alright so now that we’ve got a couple of baking trays looking good we can start prepping our veggies and just so you guys know I weigh and wash all of my veggies before I prep them just for whatever reason I didn’t include it in today’s meal prep video anyways the first veggie I’m prepping is a large head of broccoli and I’m just slicing it thin into small florets pieces and once the entire head of broccoli is chopped up into florets you can start getting it onto your roasting pan and you can totally stack your broccoli on top of each other in your pan don’t about that it actually is kind of nice to steam some of the broccoli and then some of the top of the broccoli gets charred so now that the broccoli is preps we can move on to prepping our onion we’re gonna use a whole red onion in this recipe and I recommend just cutting off the end of the onion it’ll just help you remove the skin a lot easier once you get all the skin off you can cut the onion in half and then just kind of chop it up into some smaller pieces once again once you get your smaller pieces you don’t have to spread it out all over the sheet just kind of line it up and stack your onion on top of each other just like we did with the broccoli and then once we transfer all of our onion onto the shape we can move on to prepping the green zucchini so what I’m doing is I’m just gonna cut off both ends of the green zucchini cuz you don’t want to eat that part of the zucchini and once you get your zucchini cut in half you can start cutting it up into smaller slices I like to just kind of slice the whole thing family like this and then cut those thinly sliced pieces in half again I just think that ends up being some really nice bite-size pieces for the meal prep once you get all of your zucchini all chopped up you can add it to your baking sheet with all the other veggies and now we can start getting our tomatoes together so what I’m gonna do is I’m going to weigh out 3 cups or 375 grams of grape tomatoes I’m using a multicolored grape tomato variety but cherry tomatoes will work too guys but don’t worry about cutting up your Tomatoes just add them whole to the baking sheet and that’s it for the veggies guys they’re all prepped and ready to go now we’re just gonna get a lemon together just to add some flavor to our veggies and our chicken just gonna cut that in half inside of the side and I’m also going to prep 3 cloves of garlic I’m gonna smash the garlic with the side of the knife like you’re seeing here this just helps peel the skin of your garlic off a lot easier and then I’m just gonna end up mincing all 3 cloves and adding that to a little dish and then I’m gonna set that dish aside and bring my veggies back and also bring half the lemon back over my veggies and just start marinating my veggies with a little bit of that lemon and then a tablespoon or about 15 grams of olive oil once I’ve got all my lemon and olive oil on my veggies I’m just gonna start patting the veggies with my hands just kind of working the oil and lemon into the vegetables and then I’m gonna top it with about a tablespoon of Italian seasoning and I’m also gonna use a little crushed pepper and also a little crushed salt in the last thing I’m adding to my vegetables is about a quarter of the minced garlic that we set aside from earlier just gonna evenly distribute that all across my vegetables and then I’m gonna set my veggies aside and we’re gonna start prepping our chicken and for today’s meal prep we’re gonna be using seven large chicken breasts so what I’m doing is I’m just taking a pair of kitchen shears I’m just gonna start trimming all the fat off my breasts of course guys you could buy pre trib chicken I personally just think it’s kind of a waste of money it doesn’t really take that long to trim the chicken yourself and the chicken with the repeats still attached to it it’s just way way cheaper once I get all of the fat removed for my chicken that’s when we’re just gonna take the shears and just start cutting nugget size pieces out of all of the trim chicken breasts and you want to have a large bowl next to you while you’re doing this just so you can add those nugget size pieces to the bowl as you’re cutting up your chicken and once your chickens prepped and cut up into all those bite-size pieces you can get out the lemon from earlier and just squeeze all of the juice from the remaining half a lemon that you have then we’re gonna do them is you’re gonna add the rest of your minced garlic about a tablespoon of Italian seasoning and once again some salt and pepper it’s about a teaspoon of each but just to taste once you get your salt and pepper in there just go ahead get your hands a little dirty and you just want to work all those seasonings into your chicken and once your chicken is seasoned appropriately you’re gonna transfer it all to a baking sheet lined with tinfoil and you’re just gonna want to evenly spread the chicken out you don’t want to stack it on top of each other so if you can’t fit all of your chicken on one baking sheet just be sure to use two sheets but now that our chicken and our veggies are both prepped we can go ahead and get those into our preheated oven and the nice thing is the veggies and the chicken are both gonna take about the same amount of time they’ll both take about 15 to 20 minutes and you’ll want to just check your chicken first at 15 minutes see if it’s cooked through all the way and if it is you can pull both of your trays out at that point your veggies are gonna be done at the same time as your chicken guys so now that the chicken and veggies are cooking away you’ll want to just watch your rice at this point because it should be finishing up cooking and you’ll know your rice is finished cooking once it is absorbed all of the water that we added earlier and it’s just slightly a little bit sticky and once your rice is done cooking you’ll want to take out your food scale and a small bowl and you’ll want to just start transferring the rice over into the small bowl and weighing it out just so that you know how much rice you have to work with that you can split up evenly between your seven meal prep containers so now that you know how much your rice weighs you’re just gonna set that bowl aside and you’re gonna want to bring over your meal prep container to your scale tarr your scale to zero as you’re seeing I’m doing a little bit of quick math to see how much rice I can add to each of my seven meal prep containers I think my rice weighed about a thousand grams so I divided a thousand grams by seven there’s about a hundred and forty grams in each meal prep container but once you get your rice in your meal prep container you’ll just want to take a spatula and kind of evenly coat the bottom of each container with an equal amount of rice and once you’ve got all of your meal prep containers prepped with an equal amount of rice your chicken and your vegetables will probably be done at that point so you can pull those out of your oven and you can bring your chicken over to your scale with another medium-sized bowl and do the same thing that you did with the rice you’re just gonna want to turn on weigh out all of your chicken after it’s cooked and then divide by seven to get an equal amount of chicken you can add to each one of your bowls mine turned out to be about a hundred and thirty-five 140 grams of chicken per container so I’m just gonna add any pull them out 140 grams into each one of my meal prep containers and once all of your chicken is weighed out you can then move on to your vegetables now I don’t weigh out my vegetables as I add them into my meal prep container I just tried to add an equal amount of veggies to each container I weigh out my vegetables actually before I cook them and that’s the weight that I use divided by seven for the nutritional information of each meal prep container it’s not exact but it’s really close and that way I don’t have to spend all this time weighing out each one of these vegetables separately it’s close enough you don’t have to worry about it guys as long as you’re weighing out your veggies beforehand dividing them evenly you have a pretty good idea about how much each vegetable is adding nutritionally to each meal prep container so once my veggies are all sorted out the last thing I like to do is add a quarter of a lemon wedge to each one of the containers it just helps add a little extra sauce and a little extra flavor when you go to eat your meal prep so yeah like I said guys this meal prep super easy super delicious and it takes less than an hour which is just awesome one recommendation I do have though is that if you don’t plan on doubling up and eating two of your meal containers in one day the longest I’ll keep my cooked chicken in the refrigerator for its five days and obviously this makes seven containers worth of food so if you don’t plan on doubling up just keep some of your extra containers in the freezer take them out the night before put them in the fridge and then the next morning they should be defrosted and you can warm them up they’ll be perfect so that’s just a quick tip to make sure you guys don’t waste any of your food or your money for that matter what I am gonna do is I’m going to list all the ingredients and the instructions in the video description below along with a rough estimate of the macros of each meal prep trade – so I hope you guys enjoyed today’s meal prep video if you did give the video like let me know in the comments below that you’re diggin the meal prep videos and will definitely do more of them guys thank you so much for watching I hope you enjoyed this meal prep and I’ll see you guys in the next video
This Post Was All About Easy Chicken Meal Prep For Beginners | Chicken, Rice, and Veggies Recipe For Weight Loss.
Here’s The Video Description From YouTube
How to meal prep chicken! This chicken meal prep is for the entire week. Meal prep can save you time and money, and it can be easy to do too. If you’re looking for meal prep ideas and recipes you won’t want to miss this one.
THINGS I USED IN THIS RECIPE:
Meal Prep Containers:
Things I Use All The Time:
Low Carb Tortillas & Wraps:
Low Carb Pasta:
Calorie-Free Chocolate Syrup:
Body Weight Scale:
Free 20 Mug Cakes E-Book:
CHICKEN MEAL PREP RECIPE WITH METRIC MEASUREMENTS:
7 Large chicken breasts WITH rib meat (4lbs – 1.8kg UNCOOKED)
2 Cups brown rice (236g UNCOOKED)
4 Cups water (around 1 Liter)
1 Large head of broccoli (550g after stem was removed)
1 Red onion (350g)
1 Large green zucchini (450g)
3 Cups grape tomatoes (375g)
3 Cloves of Garlic
2 Tbsps (30g) olive oil
2 Tbsps Italian seasoning
3 Tsps salt
2 Tsps Pepper
Pre-heat your oven to 450 Degrees or 230 Celsius
Bring water to a boil in a large pot – add 1 tsp sat and 1 Tbsp olive oil
Once water is boiling add rice, stir, and reduce heat to a simmer – it will take around 40 minutes
Take 2 cookie sheets and line them with tin foil and set them aside
Chop up your vegetables and add them to a sheet
Cut a lemon in half and mince 3 cloves of garlic
Add half the juice of the lemon to the vegetables, along with the other Tbsp of olive oil
Rub the oil and lemon into the vegetables and add 1 tsp salt and pepper, 1 tbsp of Italian seasoning, and 1/4 of the minced garlic evenly to the veggies
Set that sheet aside and trim all 7 of your chicken breasts
Cut the chicken into bite sized pieces and add the pieces to a large bowl
Add all of the remaining garlic, the juice from the remaining half of the lemon, 1 tbsp Italian seasoning,and about 1 tsp salt and pepper to the bowl of cut up chicken
Work the seasoning into the chicken until well combined
Add the chicken to the other baking sheet and cook both sheets at 450 Degrees or 230 Celsius for about 15 – 20 min max.
At this point the rice will be finishing
Once the rice is fully cooked (all the water has absorbed into the rice) set it on a hot plate and weigh all of it in a small bowl
Divide however much is in the bowl by seven and add that amount equally to each meal prep container
Do the same process with the chicken once it’s done cooking too
*The veggies I weigh before and don’t bother weighing after – I just divide the weight before cooking into seven and factor that number into the nutritional value of each container
Add an equal amount of veggies to each container
Cut up 2 lemons and add quartered slices of each lemon to the finished meal prep containers, and add the juice just before consuming (don’t heat the lemon when reheating your containers)
The longest I’ll keep cooked chicken in my fridge is 5 days. So if you don’t plan on doubling up and eating multiple containers in a day I recommend freezing some of the containers. Easily defrost them by setting them in the fridge the night before, and in the morning they should be god to go.
Marcos Per Container:
425 Calories, 40g Protein, 52g Carbs (5g fiber), 6g Fat
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