top of page

Meal Preparation Made Easy

How to start Meal preparation?

To be prepared is one key to achieve your goal. One way to be prepared is by preparing your meals in advance. With meal preparation, you will save time, money and the stress of not having anything to eat when you come home after work!

Start small. We can begin by making one more portion when you cook at night so that you have one meal for the next lunch.

When you are comfortable with it, you can step up and try to make more.


1- Find a simple recipe (Example for 1 portion : 0.5-1 chicken breast + 0.5-1 cup rice + 1-2 cups frozen vegetables + sauce).

Try making 10 of it.

2- Make a grocery list. I use Google Keep app on my phone.

3- Buy about 10 chicken breasts (or about 1.5 kg) + rice + vegetables (Example 1 large bag of frozen broccoli from Costco : 2kg + 1 other bag of vegetables of about the same size: 1.5 kg) + 1 pot of sauce (I love the VH sauce sweet chili).

3- Turn on the oven to 350 F (180 C).

3- Cook the rice according to the package (about 3 cups).

4- Drop vegetables in a pan with a bit of canola or olive oil and 1 tbsp of chicken broth concentrate.

5- Place an aluminum sheet on a baking tray. Cut chicken breast in cubes. Put them on a baking tray with a sauce you like. Cover with an aluminum sheet.

Cook for about 35-45 mins. Please check the internal temperature to make sure it reaches 165 F (74 C).

6- Portion them and freeze some for later.

7-Enjoy your meals !

Karine Drouin RD

Related Posts

See All


bottom of page