Power Prep Meals:
While this list provides a variety
of options, it is not exhaustive. Feel free to substitute or add any other vegetables you like. Focus on your favorite vegetables as they are packed with nutrients and fiber, promoting a healthy microbiome.
Whenever possible, choose organic produce, especially for vegetables known to have higher pesticide levels
("dirty" vegetables).
To prepare your power foods meal plan, you'll need:
Extra Virgin Olive Oil
Seasoning of choice
3 pots/pans
Cooking spoons
Knife & cutting board
Scale
Large bowl
Single-serving containers with lids
1 cup measuring cup
Power Foods Meal Plan to Lose Weight:
Every healthy eating and weight loss plan should include two major components: protein and fiber. To achieve the perfect balance, aim for equal amounts of protein (meat or legumes/beans), vegetables, and grains.
The recipe/plan provided here is based on 2 pounds of each food category, but you can adjust the amounts as needed. There's no limit to how much you can prepare.
Prep & Cooking:
Begin by gathering all the ingredients and preparing them for cooking.
Cook Once and Enjoy All Week!
Start by rinsing your chosen grain and cooking it in a pot. For 2 pounds of uncooked rice or quinoa, you'll need about 3 1/2 cups. Lentils require 3 cups of water for every cup of dry lentils. You can also weigh the grains using a scale if available. Cooking time is usually around 15-20 minutes. Feel free to mix and match
different grains for variety.
While the grains are cooking, prepare 2 pounds of your chosen protein. If using meat, heat a bit of oil in a pan (except for beef, which has its own fat) and cook the meat until done. If using legumes or beans, soak them overnight and cook them simultaneously with the
grain.
Once the proteins and grains are cooked and set aside to cool, it's time to prep the vegetables. Wash them thoroughly and chop, shred, or dice them as desired. Remember, vegetables provide fiber and are essential for healthy living, weight loss, and weight management. Aim for 2 pounds of prepped
vegetables, which will be more voluminous than 2 pounds of meat. You can use a scale to measure them in a large bowl.
After measuring the vegetables, sauté them in a pan with a couple of tablespoons of extra virgin olive oil. Stir them as they cook and season them to taste. Some suggested seasonings are Morton's
Nature Seasoning, granulated garlic, salt and pepper, seasoned salt, or any herbs that enhance the flavors.
Certain vegetables are better cooked, such as carrots, mushrooms, green beans, asparagus, onions, fennel, beets, cauliflower, and broccoli. Others, like lettuce and cucumbers, are best enjoyed
raw.
Putting It All Together:
Once the vegetables are crisp-tender, combine all the ingredients. In a large
bowl, add the meat, then the veggies, and finally the grains. For added flavor and freshness, consider adding some chopped parsley.
Mix everything thoroughly, let it cool, and refrigerate. You can then portion it out for breakfast, lunch, or dinner. This ready-to-go power foods meal is the ideal "fast food."
Alternatively, you can create several smaller bowls with different combinations and store them in meal-sized containers. This meal prep can last you several days, with 2-4 meals ready to enjoy throughout the week.
Remember that a complete meal serving is around 2 cups and provides a balanced combination of
protein, fiber, and antioxidants. It's a meal fit for royalty.
The best part about these power plate meals is that they're packed with the amazing nutrients provided by nature. There are endless possibilities for variation by using different grains, proteins, and vegetables. Let's celebrate the blessing of this
power plate meals plan!
