Food Prep, Kickin Chicken and KISS…

Food prep means making two to three days worth of meals at one time.  Food prep is the key to sticking to a successful meal plan.  Usually I do this twice a week, on a Sunday to prepare for the start of the week then around Wednesday, to finish off the week.

I like using the KISS principle in my meal prep, Keep It Simple Stupid.  This helps in minimizing the time to prepare meals, while still preparing a nice variety of meals.

My meal prep consists of chicken and/or fish for lean protein, and wild rice, quinoa, freekeh or farro for complex carbs which contain high levels of fiber.

Kickin Chicken…

This post is how I cook my chicken.  This is just one of many ways to prep for it, your tasty taste buds determining how you want to cook it…

First the ingredients, this may vary from one meal prep to another.  I like adding spicy herbs since it has been shown to kick up your metabolism.  Not to mention it tastes so good!

So this is an example of one meal prep in terms of ingredients:

spices

Minced Garlic, Balsamic Vinegar, Turmeric, Black Pepper, Cajun Seasoning, Grill Mates Chicken Seasoning

I pour a bit of balsamic vinegar in a salad bowl, add a teaspoon of minced garlic (you may crush garlic cloves if you wish), douse it with turmeric, Cajun and Grill Mate seasoning, then a little bit of ground black pepper to come up with a thick sauce that looks like this:

 

Ingredients mixed in bowl

Ingredients mixed in bowl

Now add the chicken and mix the thick rub sauce in real good.  I cook about eight chicken breasts at a time. Yes eight!  This will last me about three days…

Chicken well marinated

Chicken well marinated

May the cooking begin!

Using a large frying pan, 12-14″, I spray something like Pam then add olive oil…

Pan with olive oil

Pan with olive oil

Turn the stove to medium heat and add the chicken.  I cook it long enough where the chicken only has to be turned twice.  I also rotate the frying pan 180 degrees every now and then since all stove tops, especially gas grills, don’t have equal heat.  This will cook the chicken evenly…

Chicken starting to cook

Chicken starting to cook

Chicken cooked and done!

Chicken cooked and done!

 

Food prep, Keeping it Simple, and thinking ahead is one way to be… Fit Forlife!

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