I don’t diet, which should be no surprise to those who know me!
However, my husband has decided that he wants to drop a few pounds. He is involved in a work competition and has set a goal to lose a certain amount. He is super competitive, so I have decided to help him by trying to cook more healthy food to eat.
I try to pack him lunches for most of the days, usually he likes just leftovers from the dinner the night before. We don’t always have leftovers with the food I have been preparing so I decided to make some pre-made healthy lunches.
Prep for these was really pretty easy. And the great thing about the meals is that you can mix them up with different ingredients for variety.
The first thing I did was grill some chicken. Because this ingredient is the featured ingredient I made sure it was the tastiest. Taste is not hard to add with good seasonings, and the added bonus is that it doesn’t add calories!
Before grilling I pounded the chicken to an even thickness:
I use saran wrap on the bottom and the top of the chicken and a mallet I got from Pampered Chef. This keeps things contained and clean.
Once the chicken is pounded to about a half an inch thick I covered it in my favorite spice mix. You can use anything! BBQ spice rub etc.
I then put it on a hot grill pan to cook. It takes about 3-4 minutes per side to cook through.
The great thing about this is you can to a lot of chicken. Once it is cooked you can freeze it for future meals.
After the chicken is cooked let it sit for at least 5-10 minutes and rest. This allows the natural juices to stay in the chicken once it is cut. You will still find that some juice will leave the meat during cutting, but it is far less if you allow it to rest.
The other ingredients for the meals are simple. I cooked some Wild Rice:
I put about 1/4 c in the bottom of each lunch container.
To finish the lunches I layered about 1/2 c of the grilled chicken and vegi’s. For this batch I used green beans and corn.
The portions are enough to satisfy you, and the flavors are really natural and tasty. The wild rice gives a great texture to the meal as well.
This meal can be mixed up easily. Change the protein to some sliced steak, and roast some cauliflower and broccoli for the vegi’s maybe! The sky is the limit! This meal is just a template of what you can do.
In college I ate this same meal all the time, but I would mix in a little cheese or even a cream soup every once in a while for variety.
I hope you enjoy it!