Prepping your meals in advance for the week is one of the best ways you can ensure that you stick to a healthy diet and eat the way you would like to eat without breaking the bank. For example, I have tried going gluten free several times and this is the first time I have been able to stick with it for longer than a week, I owe this to the fact that I am prepping my breakfasts and lunches in advance so I am not as tempted to randomly buy a bagel in the morning or a slice of pizza for lunch. I also have been able to include a lot more vegetables in my diet now that I am prepping my own food. Most meals when I go out don’t have enough veggies for me!
I love trying to get as many colors of vegetables in my meals as I can, I aim for rainbow vegetables! This ensures that I am getting a variety of phytonutrients. The color of vegetables can give you a clue into the types of phytonutrients present in the vegetable.
Infographic courtesy of naturalhealthyconcepts
For example, lycopene is a phytonutrient that gives the red color to certain vegetables like tomatoes, lycopene can lower the risk for cancer and heart disease. Anthocyanins are powerful antioxidants that are often responsible for giving the red, blue and purple fruits their color. Yellow and orange vegetables get their color from carotenoids which help to improve your immune function, lower your risk of cancer, and heart disease and help with eyesight. Betalains give beets their red color and have antioxidant, anti-inflammatory properties and they also support your liver’s ability to detoxify. These are just examples and each of these types of vegetables contains many different phytonutrients and vitamins but it is important to get variety by eating many different colors of vegetables, this meal will help you to get that variety!
Ginger Tahini Rainbow Meal Prep Bowls
- 2 cups Brown Rice
- 1 tbsp coconut oil
- 1 tsp of turmeric powder
- Salt and Pepper to taste
- 2 lbs boneless skinless chicken thighs
- 4 garlic cloves, minced
- 1 3-inch piece fresh ginger, peeled and grated
- 1/4 cup tamari sauce
- Juice of 1 lemon
- Red chili flakes to taste
- Cayenne pepper to taste
- ½ tbsp. Coconut oil
- 1 Red Pepper
- 5 cups of Shredded carrots
- 1 Yellow Squash
- 1 head of Broccoli
- 5 Red Kale leaves, chopped
- 1 Small Shredded Beet
- ½ tbsp. coconut oil
- 6 Garlic cloves
- 3 tbsp tamari sauce
- 2 inches peeled ginger
- 1/2 cup of tahini
- 1/3 cup of water
- Juice of two lemons
- Add minced garlic, grated ginger, tamari, lemon juice, red chili flakes and cayenne pepper to a gallon size ziplock freezer bag or a marinating bowl.
- Add chicken to marinade, squish the bag around to make sure all of the chicken is fully covered in the marinade. Refrigerate for 1-4 hrs.
- Add Rice, turmeric powder, coconut oil, salt and pepper, and water(use the amount of water recommended on rice package) to rice cooker to cook while you prep the rest of the meal
- Meanwhile, chop all of your veggies into bite sized peices, use a food processor or a hand grater to grate your carrots and the beet, set aside
- Heat a wok over medium heat with a ½ tbsp coconut oil.
- Add the chicken along with the marinade to the wok and cook until you start to see the bottom of the chicken turn white, appx 5 minutes.
- Flip the chicken and cook appx 5 more minutes or until it looks like it is almost completely white
- Now the chicken should be easier to use a wooden or plastic spoon/spatula to chop up the chicken into smaller pieces while still cooking. Continue to stir chicken and cook until chicken is fully cooked, it should look white and it should reach 165 F (appx 5-10 more minutes)
- Drain off excess liquid from the chicken, set the cooked chicken aside in a clean bowl.
- Melt ½ tbsp coconut oil to the empty wok over medium high heat
- Add the chopped vegetables in to the wok, stir
- Add ½ cup of water to the wok and pepper to taste
- Cook the veggies for 3-10 minutes or until vegetables reach desired level of mushiness
- Meanwhile, add the garlic, tamari sauce, ginger, tahini, lemon juice, and water to the food processor and puree until smooth.
- Portion out the rice, veggies, chicken, and sauce into six tupperware bowls
Recipe Inspired by eatthriveglow