Meal Prep Plan

Categories: Meal Prep Plan

Ingredients

• 1 1/4 lb. chicken breasts, trimmed
• 1 tsp black pepper, divided
• 1 1/2 tsp salt, divided
• 3 cups chicken broth
• 1 tbsp. olive oil plus 1 3/4 cups, divided
• 1 1/2 cups quinoa
• 3/4 cup red wine vinegar
• 5 tbsp. water
• 1 1/2 tbsp. water
• 1 1/2 tbsp. sugar
• 1 tbsp. Dijon
• 1 garlic clove
• 2 tsp dried basil
• 2 tsp dried oregano
• 4 tbsp. butter
• 1/4 cup all-purpose flour
• 3 cups milk
• 2 1/2 cups shredded sharp Cheddar
• 1/3 cup grated Parmesan
• 1 small cauliflower
• 8 oz. Brussels sprouts
• 4 medium carrots
• 2 medium parsnips
• 1 medium broccoli crown
• Storage:
• large container for chicken
• 5 cup container for quinoa
• large mason jar for the dressing
• 4 cup heatproof container for the sauce
• 1 cup container
• 7 cup container
• 8 cup container

Directions

1. ast chicken: Preheat oven to 425. Place chicken on a baking sheet. Sprinkle with 1/2 tsp black pepper and 1/4 tsp salt. Bake the chicken until cooked through, 14-16 minutes. Let cool to room temp, about 30 minutes. Transfer to a container and refrigerate for up to 5 days.

2. Cook quinoa: Combine broth, 1 tbsp. olive oil, and 1/4 tsp salt in a large saucepan. Bring to a simmer over high heat. Stir in quinoa and return to a simmer. Reduce heat and simmer until the quinoa has absorbed all the liquid and the grains have burst, 15-20 minutes. Remove from heat, cover and let stand for 5 minutes. Spread the quinoa on a rimmed baking sheet and let cool to room temp, about 15 minutes. Transfer to a 5-cup container. Refrigerate for up to 5 days.

3. Make Italian dressing: Combine vinegar, water, sugar, Dijon, garlic, basil, oregano and 1/2 tsp each salt and pepper in a blender. Puree until smooth. With the motor running, slowly add 1 3/4 cups olive oil and puree until creamy. Transfer to a large mason jar and refrigerate up to 1 week.

4. Make cheese sauce: Heat butter in a medium saucepan over medium heat until melted. Add flour and whisk constantly until thickened and just starting to turn light brown, 2 to 3 minutes. Slowly add milk, whisking constantly. Cook, stirring often, until the mixture is thick enough to coat the back of a spoon, 10-12 minutes. (Do not boil.) Remove from heat and, a handful at a time, whisk in cheddar and Parmesan until smooth. Stir in 1/2 tsp salt. Transfer the sauce to a 4-cup heatproof container and let cool to room temp, about 30 minutes. Refrigerate for up to 5 days.

5. Prep vegetables: Cut cauliflower into florets, about 1 inch wide. Finely chop 1 cup of the cauliflower and transfer to a 1-cup container. Trim Brussels sprouts and halve. Combine the remaining cauliflower florets and the Brussels sprouts in a 7-cup container. Peel carrots and parsnips and cut into 1-inch pieces. Cut broccoli into large florets, about 1 1/2 inches wide. Combine the carrots, parsnips and broccoli in an 8-cup container, Refrigerate for up to 5 days.

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