Meal prep has a beautiful way of making our lives easier when it comes to eating healthier food choices! However, most people still have families or others that depend on them to cook meals each day. It's great that your meals may be prepared but you still spend time in the kitchen making sure everyone else eats! This is where family meal prep comes in handy! In this blog we will focus on a few meals you can make each week to cut down cook time in the kitchen AND help everyone receive nutritious and delicious foods!
To begin let's start with a quick and easy breakfast:
Overnight Protein Oats (20 servings)
To start use a large plastic air tight seal container and add:
10 cups of old fashion oats
10-20 tablespoons of protein powder
20 tablespoons of chia seeds
5 teaspoons of cinnamon
Mix this all up then scoop out 1/2 of the mixture into a mason jar for the whole family.
Add 1/2-3/4 cups of water or unsweetened almond milk.
Then seal and shake and place into the fridge for the night.
The next morning everyone can add toppings (berries, almond butter, sliced almonds) of their choice!
Next up is lunch:
Chicken, Rice(or quinoa), and Broccoli Bowl (20 servings)
For the Rice:
10 cups water
5 cups jasmine rice(quinoa)
3 teaspoon salt
For the chicken:
20 small-medium boneless skinless chicken breasts or thighs about 4 oz each
Cut each piece into thin slices
2 1/2 teaspoon paprika
2 1/2 teaspoon cumin
2 1/2 teaspoon garlic powder
3 tablespoon olive oil
10-15 cups broccoli florets and water for steaming
After preparation add each ingredient to a separate container and then each night prep a bowl or you can prep each bowl for everyone for the week!
Lastly is dinner:
Slow Cooker Turkey Chili
3 tablespoon olive oil
2 pounds ground turkey
3 (10.75 ounce) cans low sodium tomato soup
3 (15 ounce) cans kidney beans, drained
2 (15 ounce) can black beans, drained
1 medium onion, chopped
4 tablespoons chili powder
2 teaspoon red pepper flakes
2 tablespoon garlic powder
2 tablespoon ground cumin
1 pinch ground black pepper
1 pinch ground all spice salt to taste
Heat the oil in a skillet over medium heat. Place turkey in the skillet, and cook until evenly brown; drain.
Coat the inside of a slow cooker with cooking spray, and mix in turkey, tomato soup, kidney beans, black beans and onion.
Season with chili powder, red pepper flakes, garlic powder, cumin, black pepper, allspice and salt.
Cover, and cook 8 hours on Low or 4 hours on High.
These are a few great ideas you meal prep in bulk for a family! Another thing you can implement is having the family help you prepare it! This is a great way to bond!