Healthy Meal Prep

Equipment

Chef’s knife

Cutting board

Mixing bowls

Measuring cups

Measuring spoons

Non-stick frying pan

Large pot

Pot with steamer insert

Saucepans (2)

Baking sheets (2)

Aluminum foil or parchment paper

Spatula

Whisk

Peeler

Meal prep containers (12)

Jars (6)

Food scale (optional)

Bistro Classics shopping list

Preheat the oven to 400°F (200°C). Line 2 baking sheets with foil or parchment paper. Prepare the following ingredients.

For the steak:
3 sweet potatoes, peeled and cubed
➥ Place in a large pot.

2 bunches broccolini, trimmed
➥ Place in a steamer insert.

For the salmon:
4 bell peppers, sliced
➥ Spread on a baking sheet.

For the chicken:
2 heads cauliflower, cut into florets
4 garlic cloves, crushed
➥ Spread on a baking sheet.

Slice 1¹⁄₃ lb (600g) chicken breast and begin marinating for the spice-rubbed chicken (step 2).

Prepare the cauliflower for the spice-rubbed chicken (step 1) and the peppers for the salmon (step 1). Put both trays in the oven and set a timer for 20 minutes.

In a small saucepan, begin cooking blueberries for the yogurt cups (step 1).

Prepare quinoa according to package directions. You will need about ³⁄₄ cup uncooked quinoa to yield 2 cups cooked.

While the blueberries and quinoa cook, cover the sweet potatoes with water and bring to a boil. Set up the steamer and begin steaming the broccolini. You will now have 4 pots on the stove.

When the blueberries begin to thicken, remove from heat. Assemble yogurt cups (steps 2–3).

When the timer goes off, cover the cooked quinoa and set aside. Remove the cauliflower from the oven and set aside to cool. Let the peppers cook for another 5 to 10 minutes.

When the broccolini is done, divide evenly among 4 meal prep containers. Mash the sweet potatoes for the steak (step 1) and divide evenly among the containers with the broccolini.

Remove the peppers from the oven. Prepare the salmon (step 2). Set a timer for 10 minutes. Make the quick pesto (all steps) and assemble the salmon meals.

Prepare the steak (steps 3–5). Add to the containers with the sweet potatoes and broccolini.

Prepare the spice-rubbed chicken (steps 3–6). Then assemble the yogurt cups (step 3).

Before You Eat

Blueberry Yogurt Cups

Serve well chilled, and stir before eating.

Pesto Salmon

Heat if desired, or enjoy cold. If heating, remove arugula and pesto.

Sirloin Steak

Heat if desired, or enjoy cold. If heating, take care not to overcook steak.

Spice-Rubbed Chicken

Heat if desired, or enjoy cold.