Healthy Meal Prep

Equipment

Chef’s knife

Cutting board

Mixing bowls

Shallow bowls (2)

Measuring cups

Measuring spoons

Large non-stick sauté pan with lid

Large non-stick frying pan

Baking sheets (2)

Aluminum foil

Spiralizer

Blender

Colander or mesh sieve

Meal prep containers (18)

Food scale (optional)

Cozy Comfort Food shopping list

Preheat the oven to 400°F (200°C). Squeeze a lemon into a large bowl and begin marinating the chicken for the roasted chicken and vegetables (step 1).

While the chicken marinates, prepare the vegetables.
1 medium butternut squash, deseeded, peeled, and cubed
2 medium zucchini squash, cut into chunks
1 medium sweet potatoes (unpeeled), cut into chunks
4 garlic cloves, papery skins removed
➥ Place in a large bowl.

Line a baking sheet with foil and continue preparing the roasted chicken and vegetables (steps 2–3). Put the tray in the oven and set a timer for 45 minutes.

While the chicken and vegetables are roasting, prepare ingredients for the chili.

1 medium yellow onion, diced 4
garlic cloves, minced
➥ Place in a medium bowl.

4 medium zucchini squash, spiralized
➥ Place in a large bowl.

Measure spices for the chili. Combine 1 tsp ground cumin, 1 tsp cinnamon, ¹⁄₄ tsp allspice, ¹⁄₈ tsp cayenne pepper, and 1 tbsp raw cacao powder in a small bowl.

Begin preparing the chili (steps 1–3). Once the chili is simmering, check the chicken and vegetables. When the timer goes off, remove from the oven and set aside to cool before assembling your meals.

Finish preparing the zucchini noodles for the chili (steps 4–6). Then wash and prepare ingredients for the chicken nuggets and ketchup.

For the chicken nuggets:
2 sweet potatoes, cut into fries
➥ Place in a medium bowl.

For the ketchup: ¹⁄₂ medium yellow onion, diced
4 garlic cloves, minced
➥ Place in a small bowl.

Make the sweet potatoes and green beans for the chicken nuggets (steps 1–4). While the green beans are in the oven, assemble the Cincinnati chili and roasted chicken meals.

Cut 1¹⁄₄lb (600g) chicken breast into nugget-size pieces. Prepare the chicken nuggets (steps 5–6). Then make the ketchup (all steps) and assemble the chicken nugget meals.

Make the banana pancakes (all steps). Make as many batches as you need for the week.

Before You Eat

Banana Protein Pancakes

Heat if desired, or enjoy cold.

Cincinnati Chili

Heat if desired, or enjoy cold.

Roasted Chicken and Vegetables

Heat if desired, or enjoy cold.

Chicken Nuggets

Heat if desired, or enjoy cold. Serve with 2 tbsp ketchup.