If I had a dollar for every time someone asked me about meal plans I would be rolling in the Benjamins, or rather, the Washingtons.
Meal planning is something we ALL struggle with, myself included. It takes practice and the ability to tweak to the many changes that occur in a week's time. However, I know for sure that it helps tremendously in eating well.
Think about the last time you meal planned for a week and executed it. Was it not the best thing ever? The week goes so much smoother with a plan, of any type!
Fortunately, one of my friends and colleagues, Toby Amidor, has just come out with a new book that is incredibly helpful for getting started in meal planning: Smart Meal Prep for Beginners.
Toby let me review of copy of her new book and I loved it. It will help you begin to meal plan starting with an easy, low intensity plan of 1 breakfast and 2 lunches. Then, she guides you through a plan of 1 breakfast and 3 lunches and dinner. By the end of the process, you will be successfully planning and prepping 2 breakfasts, 3 lunches, 3 dinners and 1 snack. Each meal plan includes a grocery list, equipment list, and a step-by-step prep guide.
This book is a tremendous tool, especially for those weeks when you just don't have the bandwidth to plan and prep from your own brain. Let Toby do the thinking for you!
The recipes are all simple and look delicious, including this Sheet Pan Lemon Chicken which Toby graciously shared with MHE.
Recipe
Sheet Pan Lemon Chicken
- Total Time: 1 hour
- Yield: 4 1x
Description
Potatoes have a bad reputation in some circles, but they actually add quite a bit of nutrition to a meal. One medium red spud contains 154 calories, 3 grams of fiber, 36 percent of your daily vitamin C needs, 27 percent of your daily potassium needs (more than bananas!), and a slew of B vitamins. Many of these nutrients, including fiber and some iron, come from the potato skin, so feel free to keep them on.
Ingredients
- Nonstick cooking spray
- ¼ cup olive oil
- 2 lemons (1 juiced and 1 thinly sliced)
- 2 tablespoons chopped fresh rosemary
- 2 garlic cloves (minced)
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 1 ½ pounds skinless, boneless chicken thighs
- ½ pounds new potatoes (quartered)
- 5 medium carrots (cut into ½-inch coins (about 1 pound))
- 2 medium parsnips (cut into ½-inch coins (about ½ pound))
Instructions
- Preheat the oven to 425 ̊F. Coat a sheet pan with cook- ing spray.
- In a large bowl, whisk together the olive oil, lemon juice, rosemary, garlic, salt, and pepper.
- Add the chicken, potatoes, carrots, and parsnips to the dressing and toss to coat.
- Gently pour the vegetables and chicken onto the prepared baking sheet, making sure they are in a single layer. Top with the lemon slices. Place in the oven and roast for 40 to 45 minutes until the chicken reaches a minimum internal cooking temperature of 165 ̊F.
- Into each of 4 containers, scoop about 2 cups of chicken and vegetables.
Notes
Storage: Place airtight containers in the refrigerator for up to 1 week.
To freeze, place freezer-safe containers in the freezer for up to 2 months. To defrost, refrigerate overnight. To reheat individual portions, microwave uncovered on high for 2 to 2 1⁄2 minutes.
TOBY’S TIP: To minimize food waste, add leftover vegetables like carrots, beets, or Brussels sprouts to this mix.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
If meal planning stresses you out, then this is the book for you. Order it now! I know it will be so useful.
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