How it works
• Mix and Match Prep: The format chosen for this meal prep challenge is a mix and match style prep. This means preparing starches, proteins and veggies separately, for versatile, mix and matching during the week.
• Get organized: You can download your meal prep planner here
• Get familiar: Below is your meal prep list for the week. Prep 1 or more of the suggested foods in each category: 1 x starch, 1 x protein, 1 x veggie and 1 x snack.
• Be flexible: Feel free to make more or less depending on your needs for the week. Remember: there is no right or wrong way to prep! You need to find what works for you.
•Post your prep pictures! This is how we keep you accountable! Always post your prep picture using #MotiveMealPrep #MealPrepChallenge and tag me @motivenutrition on Instagram, on Twitter or Facebook!
Week 3 Recipe video
Week 3 Prep list
- Quinoa Use in salads during the week and as a base for your saucy chicken dish.
- Baked oats Reheat during the week for quick, fall-flavoured breakfast (recipe below)
- Hard-boiled eggs Enjoy as a snack or prepare a delicious avocado egg salad during the week (try this recipe for avocado egg salad, yum!)
- Mediterranean chicken (recipe below)
- Roasted Brussels and apples Watch feature recipe video here
- Steamed broccoli Reheat during the week with some olive oil, garlic, chili flakes, salt and pepper for simple side dish perfection!
- Peanut butter banana bars (recipe below)
- Carrot sticks
- 1 cup quinoa
- 2 cups broth (chicken or vegetable)
- 1. Place the quinoa in a sieve and rinse under running water.
- 2. In a medium sauce pan, place the quinoa and the 2 cups broth.
- 3. Bring to a boil over medium heat.4. Once it starts to boil, reduce to a simmer, cover with a lid and let cook for 12 minutes.
- 5. Once cooked and all the liquid has been absorbed, remove from the heat and let sit a few minutes. Fluff with a fork and enjoy immediately or store in a sealed container in the refrigerator for future use in salads or stir-fries.
- 3 apples, peeled and sliced
- 1 cup steel cut oats
- 3 cups water
- Pinch salt
- 1 teaspoon pure vanilla extract
- 1 teaspoon cinnamon
- 3 tablespoons maple syrup
- 1/2 cup chopped pecans
- 1. Preheat the oven to 350°F and generously grease an 8 x 8 baking dish with butter or coconut oil.
- 2. Place the apples in the baking dish. In a large bowl, combine the oats, water, salt, cinnamon, maple syrup and vanilla extract. Stir to combine.
- 3. Pour the mixture over the apples. Sprinkle the nuts over the top.
- 5. Bake for 40 minutes. It should start to pull away from the sides slightlyand still be runny, but it will firm-up as it cools.
- 6. Serve immediately or refrigerate once the baked oats have cooled and enjoy for breakfasts during the week.
- NB: If using quick-cooking steel cut oats (Bob’s Red Mill) reduce cooking time to 25 minutes.
- 1.Place one or more eggs in a saucepan and cover with cold water. Bring to a boil.
- 2.As soon as it boils, remove from the stove, cover with a lid and let stand for 12 minutes.
- 3.Immediately rinse under cold running water. Peel and enjoy right away or store in a container in the refrigerator for up to 5 days.
Mediterranean chicken thighs
- 1.5 teaspoons paprika
- 1 teaspoon dried oregano
- 1 teaspoon coarse salt
- 1/2 teaspoon black pepper
- 8 boneless, skinless chicken thighs, trimmed of excess fat
- 1 tablespoon olive oil, divided
- 3 garlic gloves, minced
- 1 small onion, finely diced
- 1 lemon, juiced
- 1 cup chicken broth
- 14 oz can diced tomatoes (398 ml)
- 1/2 cup green olives, pitted and halved
- Sprigs fresh rosemary
- Fresh parsley, chopped for garnish
1.In large bowl, combine paprika, oregano, salt and pepper. Add the chicken thighs
and coat well in the spice mixture.
2.In a large dutch oven over medium heat, heat 1/2 tablespoon olive oil. Lay the chicken thighs in the bottom of the pan. Sear until browned on both sides, about 3-4 minutes. Transfer to a plate.
3.Add the remaining 1/2 tablespoon of olive oil along with the garlic, onions, lemon juice. Sauté 3 minutes. Return chicken to the pan, along with the broth, diced tomato, olives, and a pinch of salt and pepper
4.Cover and let simmer until the chicken is cooked through, another 20-25 minutes.
5.Remove from the heat, taste to adjust seasoning, garnish with fresh parsley and serve with quinoa. Or store in the refrigerator up to 4 days.
Roasted Brussels Sprouts
Watch video here
- 1 pound Brussels sprouts, washed and halved
- 2 apples (Granny smith or Gala), cut in chunks
- 1 shallot, sliced into rounds
- 2 teaspoons olive oil
- 2 tablespoons apple cider vinegar (plus 1 tablespoon)
- 1 tablespoon pure maple syrup
- Kosher salt and pepper
- Preheat the oven to 425°F. Line a baking sheet with parchment paper.
- Place the Brussels sprouts, apples and shallot on the baking sheet.
- In a small bowl, mix the olive oil, 2 tablespoons of vinegar and the maple syrup until combined. Pour over the brussels
spouts and apples and toss.
- Spread the mixture evenly over the baking sheet. Sprinkle with salt and pepper and place in the preheated oven. Cook 25-30 minutes, until golden brown, turning once to ensure even browning.
- Transfer to a bowl, toss with remaining 1 tablespoon of apple cider vinegar and serve.
Peanut butter and banana bars
- 1 cup quick oats
- 1/2 cup spelt flour (or other whole grain flour)
- 1/2 teaspoon baking powder
- 1/3 cup chopped pecans
- 1/4 cup chopped dates (4 medium-sized dates)
- 3 tablespoons dark chocolate chips
- 1/4 cup honey
- 1 banana, peeled
- 1/3 cup all natural peanut butter
- 1/4 teaspoon cinnamon
1. Preheat the oven to 350°F and grease an 8X8inch baking pan with coconut oil or unsalted butter. Set aside.
2. In a large bowl, combine all the dry ingredients. Making sure to properly incorporate the dates and chocolate throughout the mixture using your fingers.
3. In a food processor fitted with a steel blade, combine the honey, banana, peanut butter and cinnamon. Process until smooth.
4. Pour the wet ingredients over the dry and stir to combine.
5. Press the mixture into the pan using your hands, you may wet them to prevent sticking. Then, using a piece of parchment paper, press down with your fist to even-out the surface.
6. Bake in the preheated oven for 25 minutes or until golden brown.
7. Let cool completely in the pan before slicing into squares. Store in an airtight container or keep in the freezer.