Bio Farm Meal Prep: Healthy Chicken Breast, Hard-Boiled Eggs, Green Veggies & Potatoes

Ingredients (For 5 servings):

• Bio Farm Chicken Breasts: 5 medium breasts (around 4 oz each)
• Bio Farm Eggs: 5 large eggs
• Green Veggies: 2 cups of broccoli florets (or any preferred green veggie like spinach or green beans)
• Potatoes: 5 medium potatoes (or 4 large, depending on your preference)
• Olive Oil: 2 tablespoons
• Garlic Powder: 1 teaspoon
• Paprika: 1 teaspoon
• Salt and Pepper: to taste
• Lemon: 1, for zest and juice
• Fresh herbs: Parsley, basil, or thyme (optional for garnish)

Instructions:

1. Prep the Potatoes:

• Preheat the oven to 400°F (200°C).
• Wash and scrub the potatoes clean. Cut them into bite-sized cubes or wedges.
• In a large bowl, toss the potatoes with 1 tablespoon of olive oil, garlic powder, paprika, salt, and pepper until evenly coated.
• Spread them out on a baking sheet in a single layer and bake for 25-30 minutes, flipping halfway through, until golden and crispy on the outside, tender on the inside.

2. Cook the Chicken Breasts:

• While the potatoes are baking, heat a large skillet or grill pan over medium-high heat.
• Rub the chicken breasts with the remaining tablespoon of olive oil, salt, and pepper.
• Cook the chicken for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C), and the chicken is fully cooked through. You can also grill or bake the chicken if preferred.
• Let the chicken rest for a few minutes before slicing it into strips or bite-sized pieces for easy meal prep.

3. Hard Boil the Eggs:

• Place the Bio Farm eggs in a saucepan and cover them with cold water by at least an inch.
• Bring the water to a boil over medium-high heat. Once boiling, reduce the heat to a simmer and cook for 9-12 minutes (9 minutes for soft-boiled, 12 minutes for firm-boiled).
• After the eggs are cooked, transfer them to a bowl of ice water to cool down, then peel the eggs once they’re cool enough to handle. Slice them into halves or quarters.

4. Cook the Green Veggies:

• Steam or sauté the green veggies (like broccoli, green beans, or spinach) in a bit of olive oil over medium heat for 4-5 minutes, until they’re tender but still bright green. Season with salt and pepper to taste.

5. Assemble the Meal Prep Containers:

• Divide the cooked potatoes, chicken breast, green veggies, and hard-boiled eggs into 5 meal prep containers, one for each day.
• For extra flavor, squeeze lemon juice over the chicken and veggies and sprinkle some lemon zest. Garnish with fresh herbs if desired.

6. Storage:

• Store your meal prep containers in the fridge for up to 5 days. You can keep the eggs in their shells if preferred for extra freshness. If you plan to eat them later in the week, remove the eggs from their shells before storing.

Tips:

Freezing Tip:

• Freezing for Extended Storage: If you want to make this meal prep last longer than 5 days, freeze the cooked chicken, potatoes, and veggies in separate portions.
  • To Freeze: Let everything cool to room temperature before packing it into freezer-safe containers or ziplock bags. Label the containers with the date. The hard-boiled eggs can be frozen (though they may have a slightly altered texture), but it's best to freeze them peeled.
  • To Reheat: When you’re ready to eat, thaw meals overnight in the fridge or use the microwave’s defrost function. Reheat the chicken and veggies in the microwave, stovetop, or oven. Hard-boiled eggs should be eaten fresh, but if frozen, gently warm them in hot water.

Travel Tip (Plastic Containers):

• Using Plastic Containers for Traveling: When you’re on the go, opt for durable, airtight plastic containers to store and carry your meal prep. These will keep your food fresh and organized.
  • Compact and Stackable: Choose containers that are stackable for easy packing in a cooler or travel bag. Separate different meal components into smaller sections to keep things organized until you’re ready to eat.
  • Leak-Proof: Make sure the containers are leak-proof to prevent any sauces or juices from spilling during travel.
  • Portion Control: Select containers that fit single servings, so you can easily grab just one meal at a time, reducing waste and hassle.

With this Bio Farm-inspired meal prep, you’ll have 5 healthy, satisfying meals that are perfect for traveling and staying on track with your nutrition goals. Enjoy your wholesome meals wherever your travels take you!