Mix and Match Meal Prep - 5 Recipes and over 10 Meals

Ingredients

• 1.5 pounds Chicken Breast (cut into 1‑inch pieces)
• 5 tablespoons Olive Oil (extra virgin preferred; divided use)
• 1 teaspoon Smoked Paprika
• 1 teaspoon Garlic Powder
• 1 teaspoon Dried Oregano
• 0.25 teaspoon Cayenne Pepper (adjust for heat preference)
• 1 teaspoon Sea Salt
• 0.5 teaspoon Black Pepper
• 3 cups Canned Chickpeas (drained and rinsed)
• 1 teaspoon Chili Powder
• 1 teaspoon Ground Cumin
• 1 tablespoon Lemon Juice (freshly squeezed)
• 2 tablespoons Fresh Parsley (chopped)
• 3 cups Frozen Jasmine Rice (microwave‑ready; portion for 5 meals)
• 2 cups Cauliflower Florets (cut into bite‑size pieces)
• 1 large Zucchini (sliced into half‑moons)
• 2 medium Red Potato (diced)
• 1 large Red Bell Pepper (sliced)
• 1 medium Red Onion (sliced)
• 2 cups Tuscan Kale (stems removed, chopped)
• 2 cups Spinach (fresh)
• 3 large Garlic Cloves (minced)
• 2 medium Avocado (sliced for topping)
• 0.25 cup Tahini (for drizzling)
• 4 large Eggs (scrambled)
• 2 stalks Green Onion (sliced for garnish)
• 1 cup Greek Yogurt (plain, full‑fat)
• 1 large Banana (ripe, sliced)
• 1 cup Milk (any type; dairy or plant)
• 2 tablespoons Chia Seeds
• 2 tablespoons Maple Syrup
• 0.5 teaspoon Ground Cinnamon
• 0.25 cup Pumpkin Seeds (toasted)

Instructions

1. Prep All Vegetables & Protein

   Wash and dry all produce. Cut cauliflower, zucchini, red potato, red bell pepper, and red onion into bite‑size pieces. Remove stems from kale and chop. Slice avocado, mince garlic, and slice green onions. Cut chicken breast into 1‑inch cubes.

   Time: PT15M

2. Roast Fajita‑Style Veggies

   Preheat oven to 425°F. Toss cauliflower, zucchini, red potato, red bell pepper, and onion with 2 Tbsp olive oil, 1 tsp chili powder, 1 tsp cumin, a pinch of sea salt and black pepper. Spread in a single layer on a parchment‑lined baking sheet. Roast 25‑30 minutes, stirring halfway, until edges are browned and vegetables are tender‑crisp.

   Time: PT30M

   Temperature: 425°F

3. Heat Jasmine Rice

   Place frozen jasmine rice in a microwave‑safe bowl, cover loosely, and microwave on high for 3 minutes, then stir and microwave another 2 minutes until hot. Fluff with a fork.

   Time: PT5M

4. Sauté Garlicky Greens

   Heat 1 Tbsp olive oil in the nonstick skillet over medium heat. Add kale first; sauté 2‑3 minutes until it begins to wilt. Add spinach, 2 minced garlic cloves, a pinch of sea salt and black pepper. Cook another 2‑3 minutes until all greens are vibrant green and tender.

   Time: PT7M

5. Crisp Chickpeas

   Wipe the skillet clean, add 1 Tbsp olive oil and increase heat to medium‑high. Add drained chickpeas in a single layer. Sprinkle with 1 tsp garlic powder, 1 tsp chili powder, pinch of sea salt, black pepper, and a squeeze of lemon juice. Cook, stirring occasionally, for 6‑8 minutes until chickpeas are golden and crunchy.

   Time: PT8M

6. Cook Spicy Creole Chicken

   In the same skillet, add a drizzle of olive oil and heat over medium. Toss chicken cubes with smoked paprika, garlic powder, oregano, cayenne, sea salt, and black pepper. Cook, stirring, for 8‑10 minutes until chicken is cooked through and lightly browned. Finish with a sprinkle of fresh parsley.

   Time: PT10M

7. Scramble Eggs (Optional Breakfast Bowl)

   Whisk 4 eggs with a pinch of salt. In a clean nonstick skillet, melt a small knob of butter or add a splash of olive oil over medium heat. Pour eggs and gently stir until just set but still soft.

   Time: PT5M

8. Prepare Sweet Rice Pudding Snack

   In a bowl combine ½ cup cooked jasmine rice, 1 cup Greek yogurt, sliced banana, 1 cup milk, 2 Tbsp chia seeds, 2 Tbsp maple syrup, and ½ tsp cinnamon. Stir well and let sit for 5 minutes to thicken.

   Time: PT5M

9. Assemble Mix‑and‑Match Meal Prep Containers

   Divide roasted veggies, garlicky greens, jasmine rice, chicken, crispy chickpeas, avocado slices, and tahini into 5 airtight containers. Keep sauces (tahini, extra olive oil) in small separate jars. Add scrambled eggs or rice pudding to designated containers for breakfast/snack options.

   Time: PT10M

10. Clean Up

    Wash the mixing bowl, skillet, cutting board, knife, measuring tools, and any extra containers. Wipe down countertops.

    Time: PT15M

Nutrition Facts

Calories

560

Protein

35 g

Carbohydrates

55 g

Fat

20 g

Fiber

8 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey breast, Firm tofu
• Instead of Olive Oil: Avocado oil, Coconut oil
• Instead of Smoked Paprika: Regular paprika, Chipotle powder
• Instead of Garlic Powder: Fresh minced garlic, Garlic salt (reduce salt)
• Instead of Dried Oregano: Italian seasoning
• Instead of Cayenne Pepper: Red pepper flakes, Hot sauce (add later)
• Instead of Sea Salt: Kosher salt
• Instead of Black Pepper: White pepper
• Instead of Canned Chickpeas: Cooked dry chickpeas, White beans
• Instead of Chili Powder: Paprika + cayenne blend
• Instead of Ground Cumin: Coriander powder
• Instead of Lemon Juice: Lime juice, Apple cider vinegar (less bright)
• Instead of Fresh Parsley: Cilantro, Basil
• Instead of Frozen Jasmine Rice: Cooked fresh jasmine rice, Brown rice
• Instead of Cauliflower Florets: Broccoli florets
• Instead of Zucchini: Yellow squash
• Instead of Red Potato: Sweet potato
• Instead of Red Bell Pepper: Yellow bell pepper
• Instead of Red Onion: White onion
• Instead of Tuscan Kale: Curly kale, Swiss chard
• Instead of Spinach: Baby kale
• Instead of Garlic Cloves: Garlic powder (½ tsp)
• Instead of Avocado: Guacamole, Sliced mango for a twist
• Instead of Tahini: Peanut butter, Almond butter
• Instead of Eggs: Egg whites, Tofu scramble
• Instead of Green Onion: Chives
• Instead of Greek Yogurt: Plant‑based yogurt
• Instead of Banana: Mashed apple
• Instead of Milk: Almond milk, Oat milk
• Instead of Chia Seeds: Flax seeds
• Instead of Maple Syrup: Honey, Agave nectar
• Instead of Ground Cinnamon: Nutmeg (a pinch)
• Instead of Pumpkin Seeds: Sunflower seeds

Equipment Needed

• Large Mixing Bowl
• Baking Sheet
• Parchment Paper
• Nonstick Skillet
• Spatula
• Tongs (optional)
• Chef's Knife
• Cutting Board
• Measuring Cups and Spoons
• Microwave‑Safe Bowl

Critical Steps — Do Not Skip

• Roasting the vegetables until crisp without overcrowding.
• Cooking chicken to a safe internal temperature of 165°F.
• Crisping chickpeas by ensuring they are dry and spread in a single layer.

Chef Tips from the Video

• Add a splash of lime juice to the roasted veggies for a bright finish.
• Toast pumpkin seeds in a dry pan for 2 minutes to enhance nuttiness before sprinkling on bowls.
• Mix a little sriracha into the tahini for a spicy drizzle.

Troubleshooting

Storage

Refrigerator: Store each component in sealed containers for up to 4 days.

Freezer: Chicken and roasted veggies freeze well for up to 2 months; thaw before reheating.

Room temperature: Tahini, maple syrup, and spices can stay at room temperature.

Make-Ahead Tips

• Cool roasted veggies and chicken before sealing to prevent condensation.
• Portion tahini into small squeeze bottles for easy drizzling.
• Reheat rice and protein in the microwave for 1‑2 minutes, stirring halfway.

Frequently Asked Questions