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5 Day Meal Prep



Learn how to prep five, healthy lunches from one of our Registered Dietitians. She shows us how simple it can be to eat healthy and delicious with a little bit of preparation.

Get the recipes: www.ClubWkc.com/recipes

Follow these steps to prep all the ingredients, then look for assembly instructions.

On two separate baking sheets, bake five seasoned chicken breasts and the sweet potatoes, onion and broccoli mix on 350 degrees for 30 minutes.
The sweet potatoes should be peeled and diced. Chop the onion and broccoli to bite-size pieces.
Cook 1 cup quinoa
Cook 1 cup brown rice
Dice the following and set aside for assembly:
1/2 cucumber
handful of cherry tomatoes
1/2 red onion
2 stalks of celery
handful of grapes
Slice an avocado

POWER BOWL
Ingredients:

1 chicken breast
1 cup sweet potato mix
1/2 Brown rice
Salad kit of mixed greens
3 slices of avocado
For homemade dressing, mix:

1 Tbsp peanut butter
1/2 Tbsp honey
1/2 Tbsp soy sauce
1/8 cup lime juice
1/2 garlic clove
1/2 Tbsp olive oil
1/2 Tbsp sesame oil
Assemble

Put sliced chicken in bowl with 1/2 cup brown rice, 1 cup of potato mix. Add greens and a couple slices of avocado. Put dressing in a small container on the side.

GREEK SALAD WITH CHICKEN
Ingredients:

1 chicken breast
2 Tbsp cucumber
3 Tbsp tomatoes
2 Tbsp red onion
1 Tbsp feta
1/2 cup quinoa
For homemade dressing, mix:

1 Tbsp lemon juice
1 Tbsp oil
Assemble

Put sliced chicken in bowl. Add Greek salad and put the dressing in a small container on the side.

BURRITO BOWL
Ingredients:

1 chicken breast
1/2 cup quinoa
1 cup SW blend (from steamed bag)
3 slices of avocado
Siracha
Assemble

Put sliced chicken in bowl on top of brown rice. Add SW blend and avocado. Drizzle with siracha.

CHICKEN WITH ROASTED VEGGIES
Ingredients:

1 chicken breast
1/2 brown rice
1 cup sweet potato mix
Assemble

Put sliced chicken in bowl on top of brown rice. Add sweet potato, onion, broccoli mix.

CHICKEN SALAD
Ingredients:

1 chicken breast
1/3 cup mayo
1/4 cup celery
2 Tbsp red onion
2 Tbsp walnuts
2 Tbsp grapes
2 slices of Pita bread
6 raw carrots
2 Tbsp of hummus
Assemble

Mix chicken with mayo, celery, onion, walnuts and grapes. Add carrots and hummus to a small container and put Pita in a baggie.

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