Ingredients
Scale
- 1.5 lbs Chicken Breast, diced into cubes
- 1 cup Dry Quinoa (yields about 3 cups cooked)
- 4 cups Fresh Spinach or Kale
- 2 cups Broccoli florets
- 1 Bell Pepper, sliced
- 2 tbsp Olive Oil
- Seasoning: Smoked paprika, garlic powder, onion powder, salt, and pepper
- 2 cups Low-fat Cottage Cheese
- 2 scoops Vanilla or Chocolate Protein Powder
- 1 cup Fresh Berries (Blueberries or Strawberries)
- 1/4 cup Rolled Oats or Low-sugar Granola
- Optional: Sugar-free maple syrup or honey
Instructions
- Start by rinsing your quinoa under cold water to remove any bitterness. Combine one cup of quinoa with two cups of water or chicken broth in a small pot. Bring it to a boil, then reduce heat to low, cover, and simmer for 15 minutes. While the quinoa cooks, steam or roast your broccoli and bell peppers until they are tender-crisp. Lightly season them with salt and pepper to keep the base flavors neutral for the week.
- Pat the diced chicken breast dry with paper towels. Toss the chicken in a bowl with olive oil, smoked paprika, garlic powder, and onion powder. Heat a large skillet over medium-high heat. Add the chicken in a single layer, ensuring not to crowd the pan. Sear for 6 to 8 minutes, turning occasionally, until the internal temperature reaches 165°F (74°C). The spices will create a delicious crust that holds up well during reheating.
- For the breakfast or dessert component, place the cottage cheese in a blender or food processor. Add your choice of protein powder and a splash of water if needed. Blend until completely smooth—this removes the “curd” texture that some people dislike, turning it into a silky pudding. Divide the mixture into four small containers. This base serves as a high-protein yogurt alternative or a healthy mousse-like dessert.
- Line up four meal prep containers. Distribute the cooked quinoa evenly, then add the sautéed spinach, roasted veggies, and the seared chicken. For the cottage cheese containers, top the blended mixture with fresh berries and a sprinkle of oats or granola. Seal all containers tightly. The dinner bowls can be microwaved, while the cottage cheese bowls are ready to grab and eat cold.
- Cook Time: 60 minutes