Copied to Clipboard!
BACK TO

Cooking Inspiration - 7 Meal Preps for Success

Cooking Inspiration

7 Meal Preps for Success

Life is busy, we get it.  We want to eat well, save money and maximize our time - which is why meal prepping is all the rage.  Give it a whirl; one afternoon whisking away in the kitchen sets you up for days of success.  Seems like a fair trade-off to us.

Article_7 Meal Preps for Success

Quick Beef and Broccoli Meal Prep

Ingredients

  • 1 cup brown rice
  • ¼ cup reduced sodium soy sauce
  • 2 tablespoons brown sugar, packed
  • 3 cloves garlic, minced
  • 1 tablespoon freshly grated ginger
  • 2 teaspoons rice wine vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon Sriracha, optional
  • 1 tablespoon olive oil
  • 1 pound ground beef
  • 12 ounces broccoli florets, cut into ½ - inch pieces
  • 2 green onions, thinly sliced
  • 1 teaspoon sesame seeds

 

Directions

  1. In a large saucepan of 2 cups water, cook rice according to package instructions; set aside.
  2. In a small bowl, whisk together soy sauce, brown sugar, garlic, ginger, vinegar, sesame oil and Sriracha, if using.
  3. Heat olive oil in a large skillet over medium high heat.Add ground beef and cook until browned, about 3 - 5 minutes, making sure to crumble the beef as it cooks; drain excess fat.
  4. Stir in broccoli, green onions, rice and soy sauce mixture until well combined, allowing to simmer until heated through and the broccoli is tender, about 3 - 4 minutes.
  5. Place mixture into meal prep containers, garnished with sesame seeds, if desired.

 

Inspired by Damn Delicious

LKK Recommendation: Lee Kum Kee Low Sodium Soy Sauce, Lee Kum Kee Sriracha Chili & Lee Kum Kee Pure Sesame Oil

 

Weekday Meal-Prep Chicken Teriyaki Stir-Fry

Ingredients (for 4 servings)

  • 3 chicken breasts, cubed
  • Salt, to taste
  • Pepper, to taste
  • 1 teaspoon garlic, crushed
  • ½ cup soy sauce
  • ⅓ cup honey
  • 1 ½ tablespoons sesame seed, more to garnish
  • 1 onion, sliced
  • 2 small bell peppers, thinly sliced
  • 2 cups broccoli
  • 1 green onion, thinly sliced
  • White rice, cooked

 

Preparation

  1. In a pan, cook cut chicken over medium-high heat until almost doneSalt and pepper to taste.
  2. Reduce heat to medium and stir in the crushed garlic.
  3. Add in the soy sauce, honey, and 1 tablespoon of the sesame seeds.Stir until thickened.
  4. Remove the chicken from the pan, leaving the sauce, and add the vegetables to the pan.
  5. Cover the pan for several minutes and cook until the vegetables begin to soften, then remove the lid and stir until the sauce is thick again.
  6. Split the rice, vegetables, and chicken evenly between the 4 containers.Top with a sprinkle of sesame seeds and sliced green onion.Refrigerate for up to 4 days.
  7. Enjoy!

 

Inspired by Tasty

LKK Recommendation: Panda Brand Premium Cooking Soy Sauce

 

Meal Prep Southwest Chicken Burrito Bowls

Ingredients

  • 2 cups kale (or lettuce of choice)
  • 1 cup grape tomatoes
  • 3 cups shredded or cubed chicken (cooked (about 2 chicken breasts))
  • ¾ cup corn, canned
  • 1 ½ cup black beans, canned
  • 1 cup rice, cooked
  • 1 tsp paprika
  • ½ tsp cumin
  • ¼ tsp cayenne
  • ¼ tsp pepper
  • Drizzle Avocado Lime Dressing (optional)

 

Instructions

  1. Cook the rice according to instructions.Mix in paprika, cumin, cayenne, and pepper when the rice has about 5 minutes left.Set aside.
  2. Layer each bowl or container with kale, tomatoes, shredded chicken, corn, beans, and rice.Top with optional dressing and enjoy immediately or refrigerate for later.

 

Notes

  • Make these burrito bowls low carb by replacing the rice with cauliflower rice.
  • You can also use leftover cooked chicken or buy a rotisserie chicken to speed things up.
  • You can pick and choose any vegetables and greens you like, they are super versatile and are perfect or using up leftovers in your fridge.
  • If you are making these for lunch or dinner later on or the next day then add any dressings and sauces last.If you can, put them in a separate container and take it with you to keep the veggies fresh and crisp.

 

Inspired by Jar of Lemons

LKK Recommendation: Panda Brand Lemon Pepper Grilling and Dipping Sauce (for drizzling over the salad or dipping as you please)

 

Grilled BBQ Chicken Bowls

Ingredients for Rice

  • 1.5 cups white rice (or any kind of rice)
  • 3 cups water

 

BBQ Grilled Chicken

  • 2 teaspoons dried thyme
  • ½ teaspoon allspice
  • ¼ teaspoon nutmeg
  • ¼ teaspoon cinnamon
  • ¼ teaspoon cayenne
  • 1 teaspoon garlic
  • ¼ teaspoon pepper
  • ¼ teaspoon salt
  • 2 lbs. Boneless, skinless chicken breast
  • ⅓ cup bbq sauce (any kind) - sidenote: please see LKK Recommendation below

 

Coleslaw

  • 4 cups raw kale coleslaw
  • ¼ cup lime juice
  • ¼ cup apple cider vinegar
  • 2 teaspoons honey
  • ½ onion, thinly sliced
  • ¼ cup cilantro, chopped

 

Black Beans + Corn

  • 1 15oz can black beans, rinsed
  • 2 ears of corn, shucked
  • 1 teaspoon cumin
  • ½ lime, juiced

 

Optional Toppings:

  • Homemade ranch dressing
  • Avocado
  • Lime juice

 

Instructions

  1. Preheat your grill to 400F and add rice and water to a saucepan.Bring to a boil and reduce to simmer until rice is light and fluffy.Set aside.
  2. Next mix all of the spices for the bbq chicken into a small bowl.Evenly distribute dry rub all over chicken breasts.
  3. Place chicken breasts and corn on the grill for 20 - 25 minutes, rotating corn every five minutes.
  4. At 10 minutes, flip chicken breasts and add half of the bbq sauce.Grill for remaining 10 - 15 minutes.
  5. While chicken and corn are on the grill, place all ingredients for coleslaw into a large bowl.Mix well and place in the fridge.
  6. In a separate medium-sized bowl, add beans, cumin, and lime juice.Set aside.
  7. Remove chicken* and corn from grill.
  8. Cut corn off the cob and place it in the medium-sized bowl with the black bean mixture.Mix well.
  9. Cut chicken into cubes and toss with the rest of the bbq sauce.Evenly distribute into 6 bowls or meal prep containers.
  10. Remove slaw from the fridge and evenly distribute corn mixture, slaw, and rice into the bowls.
  11. Enjoy!

 

Inspired by Fit Foodie Finds

LKK Recommendation: Panda Brand Sweet and Spicy Grilling and Dipping Sauce  &  Lee Kum Kee Minced Garlic

 

Honey Sesame Chicken Lunch Bowls

Ingredients for Honey Sesame Sauce

  • ¼ cup chicken stock or water
  • ¼ cup reduced sodium soy sauce
  • ¼ cup honey (or maple syrup)
  • 1 tablespoon sesame oil
  • ½ teaspoon red pepper flakes
  • 1 teaspoon cornstarch

 

Chicken Lunch Bowls

  • ¾ cup rice (uncooked; or roughly 2 cups cooked)
  • 2 tablespoons olive oil (divided)
  • 3 cups broccoli (chopped into small pieces)
  • 3 cups snap peas (ends trimmed)
  • 2 large chicken breasts (cut into 1 inch cubes)
  • Salt & pepper
  • Sesame seeds (garnish)

 

Instructions

  1. Shake together all honey sesame sauce ingredients and set aside.
  2. Cook rice according to package instructions.Divide between 4 storage containers.
  3. Heat 1 tablespoon olive oil in a large pan.Add broccoli and snap peas.Cook for 5 - 7 minutes, until bright green and tender.Add to the rice in the storage containers.
  4. Add remaining 1 tablespoon olive oil to pan.Add the chicken to the pan.Season with salt and pepper, and red pepper flakes (if desired).Cook for 7 - 10 minutes, until cooked through.
  5. Add the sauce to the pan and simmer for 2 minutes, until thickened.
  6. Add the chicken to the lunch containers and drizzle with sauce.Garnish with sesame seeds if desired.
  7. Store in the fridge for up to 4 days.Reheat to serve.

 

Notes

  • If you are looking for ways to lighten this recipe up, try halving the sauce or swap part of the rice for cauliflower rice.

 

Inspired by Sweet Peas and Saffron

LKK Recommendation: Panda Brand Sauce for Honey Sesame Chicken (swap out above sauce recipe to save time - or use this for dipping)

 

Shrimp and Asparagus Stir Fry Meal Prep

Ingredients

  • 1 cup brown rice
  • 1 tablespoon olive oil
  • 1 ½ pounds medium shrimp, peeled and deveined
  • 1 pound asparagus, trimmed and cut into 1-inch pieces
  • 1 teaspoon sesame seeds
  • 1 green onion, thinly sliced

 

For the sauce

  • Use Panda Brand Triple Citrus and Grilling and Dipping Sauce for drizzling on top

 

Directions

  1. In a small bowl, whisk together soy sauce, oyster sauce, rice wine vinegar, brown sugar, ginger, garlic, sesame oil and cornstarch; set aside.
  2. In a large saucepan filled with 2 cups of water, cook rice according to package instructions; set aside.
  3. Heat olive oil in a large skillet over medium high heat.Add shrimp, and cook, stirring occasionally, until pink, about 2 - 3 minutes.Add asparagus, and cook, stirring frequently, until tender, about 2 - 3 minutes.
  4. Stir in soy sauce mixture until well combined and slightly thickened, about 1 - 2 minutes.
  5. Place rice and shrimp mixture in meal prep containers, garnished with sesame seeds and green onion, if desired.

 

Inspired by Damn Delicious

LKK Recommendation: Panda Brand Triple Citrus Grilling and Dipping Sauce

 

Meal Prep Sheet Pan Roasted Rainbow Vegetables

Ingredients

  • 1 head broccoli, cut into florets
  • 1 red bell pepper, sliced
  • 2 carrots, cut into coins
  • 1 yellow squash, cut into coins
  • 5 oz yellow cherry tomatoes
  • 8 oz purple tomatoes, sliced into half or quarters
  • ½ red onion, sliced
  • 2 tablespoons avocado oil or coconut oil
  • 1 teaspoon salt
  • ½ teaspoon black pepper

 

Instructions

  1. Preheat oven to 350F.Line a large baking sheet with aluminum foil or parchment paper.
  2. Cut all of your vegetables.
  3. Place vegetables in a large mixing bowl.Mix with oil making sure all of the vegetables are covered.Add additional oil if necessary.
  4. Spread out vegetables on your baking sheet so they are in a single layer.Some overlapping is okay.
  5. Sprinkle with salt and pepper before cooking.
  6. Bake for 35 - 45 minutes, mixing every 15 minutes or so, until all of the vegetables are cooked through.

 

Inspired by A Dash of Megnut

LKK Recommendation: Panda Brand Sauce for Lettuce Wraps (for dipping)