Many of my clients don’t have hours to prepare weeknight dinners, nor do they want to. Most are already stretched for time between work, school pick-up, sports and social engagements.
Not to mention, I am probably already asking them to make time for a workout so adding a two-hour dinner to the schedule is off the table. Don’t get me wrong, that doesn’t mean I support takeout twenty four seven I simply suggest efficiency. My easy weeknight meal tips support them to meet their wellness and movement goals without the fuss.
Protein Prep:
The best way to ensure you are consistently eating clean homemade meals is to have a couple semi-homemade and crockpot meals in your recipe arsenal. Since proteins generally take the longest to cook, you can cut your prep time in half by supplementing a few of your weeknight meals with a grocery store prepared rotisserie chicken or a few salmon filets. Another great suggestion is to make use of your slow cooker, throw in a roast or meatballs and come home to a fully prepared protein.
Produce Prep:
There is no need to roast pounds of vegetables and chicken on a Sunday afternoon. All you need to do to make sure your weeknights are an easy affair is to prep your produce; chop your broccoli, wash and spin you salad greens, rice your cauliflower, wash and chop veggies for dipping like cucumber, carrots and celery and chop an onion.
Clean Condiments:
Dips, dressing and sauces can take time so stock the fridge or add that task to your light Sunday prep list. Make a dressing for the week or snag a few BWBK approved brands like Primal Kitchen or Tessemae’s. Stock the fridge with high heat oils for a quick stir-fry like ghee or coconut oil and keep those sauce favorites around to dress up a simple meal like coconut aminos, sriracha and an avocado oil mayonnaise for a quick aioli.
It really can be that simple! Here is one of my favorite ten minute meals:
Chicken with Broccoli and Coconut Cauliflower Rice
INGREDIENTS
- 1 Rotisserie Chicken (grocery store)
- 4 cups of cauliflower rice
- 4 cups of broccoli florets
- 1 bag of prewashed spinach
- 4 tbsp. chopped green onions
- 2 tbsp. coconut cream
- 4 tbsp. ghee
- 4 tbsp. coconut aminos
- 2 tbsp. sesame seeds
INSTRUCTIONS
- Place large fry pan on the stove, set to medium heat and fill with 1-2 inches of water.
- Blanch broccoli florets for 2-4 minutes until fork tender. Drain broccoli and set aside.
- Place fry pan back on the stove; add 2 tbsp. ghee and all the cauliflower. Stir-fry on medium low for 4-5 minutes. Add Coconut cream and stir to incorporate.
- Add broccoli, spinach and shredded chicken to the cauliflower to the pan and mix to incorporate until spinach begins to warm and wilt.
- Melt 2 tbsp. ghee in the microwave. Add coconut aminos and sesame seeds and mix to incorporate.
- Drizzle sauce on chicken cauliflower rice bowl and sprinkle green onions on top.
- Optional: serve with sriracha.
