1. One-Pan Chicken and Rice
Ingredients:
- 2 to 3 chicken thighs or breasts
- 1 cup long-grain rice (rinsed)
- 2 cups chicken broth
- Salt, pepper, and optional paprika
- Olive oil
Steps:
- Heat olive oil in a large skillet over medium heat.
- Season chicken with salt, pepper, and paprika. Sear both sides until golden (about 3 to 4 minutes per side).
- Add rinsed rice to the pan, stirring to coat in oil and chicken drippings.
- Pour in chicken broth, bring to a boil, then reduce heat to low.
- Cover and simmer for 20 to 25 minutes until rice is tender, and chicken is cooked through. Tip: Add frozen peas or chopped carrots before covering for extra veggies
- Veggie Ramen Stir-Fry
Ingredients:
- 1 pack ramen noodles (discard seasoning)
- 1 cup mixed vegetables (fresh or frozen)
- 1 clove garlic, minced
- 1 to 2 tbsp soy sauce
- Sesame oil (optional)
Steps:
- Cook ramen noodles according to package instructions, drain, and set aside.
- In a skillet, sauté garlic in a little oil for 30 seconds.
- Add vegetables and stir-fry until tender.
- Toss in noodles and soy sauce, mixing well. Tip: Sprinkle sesame seeds or drizzle sesame oil for flavor. Add scrambled egg for protein.
- Overnight Oats
Ingredients:
- ½ cup rolled oats
- ½ cup milk (or almond milk)
- 1 tbsp honey or maple syrup
- Fruit (berries, banana slices)
- Optional: peanut butter, chia seeds
Steps:
- Combine oats, milk, and sweetener in a jar.
- Stir in fruit and optional toppings.
- Refrigerate overnight. Grab and go in the morning. Tip: Make 3 to 4 jars at once for the whole week.
- Tuna Wraps
Ingredients:
- 1 can tuna
- 1 tbsp mayo
- 1 tsp mustard
- Salt and pepper
- Tortilla wraps
- Lettuce or cucumber slices
Steps:
- Drain tuna and mix with mayo, mustard, salt, and pepper.
- Spread mixture on a tortilla, add veggies, and roll up. Tip: Make 2 to 3 wraps at once and store in the fridge for quick lunches.
- Egg Fried Rice
Ingredients:
- 2 cups cooked rice (preferably cold)
- 2 eggs
- 1 tbsp soy sauce
- Vegetables (carrots, peas, bell peppers)
- Oil for frying
Steps:
- Heat oil in a pan, scramble eggs, and push to the side.
- Add rice and vegetables, stir-fry for 3 to 4 minutes.
- Mix eggs back in and season with soy sauce. Tip: Add a splash of sesame oil or sriracha for extra flavor.
- Baked Pasta Bowl
Ingredients:
- 2 cups cooked pasta
- 1 cup marinara sauce
- ½ cup shredded mozzarella
- Optional: grated Parmesan
Steps:
- Preheat oven to 375°F.
- Mix pasta with marinara in an oven-safe dish.
- Top with mozzarella and bake for 10 to 15 minutes until cheese melts. Tip: Make a big batch and portion it for the week.
- Smoothie Jars
Ingredients:
- 1 cup frozen fruit (berries, mango, banana)
- ½ cup yogurt
- ½ cup milk
- 1 tbsp peanut butter
Steps:
- Blend all ingredients until smooth.
- Pour into jars and refrigerate. Tip: Add protein powder for an energy boost.
- Roast-Everything Sheet Pan
Ingredients:
- Chicken pieces
- Chopped potatoes, carrots, broccoli
- Olive oil, salt, pepper
Steps:
- Preheat oven to 400°F.
- Spread chicken and veggies on a sheet pan.
- Drizzle with olive oil, season, and roast for 25 to 30 minutes. Tip: Line the pan with foil for easy cleanup.
- Peanut Butter Banana Toast
Ingredients:
- Bread slices
- Peanut butter
- Banana slices
Steps:
- Toast bread, spread peanut butter, and top with banana slices. Tip: Sprinkle cinnamon or drizzle honey for extra flavor.
- Chili in a Pot
Ingredients:
- 1 lb. ground beef or turkey
- 1 onion, chopped
- 1 can beans
- 1 can diced tomatoes
- 1 tbsp chili powder
- Garlic, salt, pepper
Steps:
- Brown meat with onions and garlic in a pot.
- Add beans, tomatoes, and chili powder.
- Simmer for 20 to 30 minutes. Tip: Make a big batch and freeze portions for later.