Meal Prep Series Episode 5
If You Get Tired of Eating the Same Leftovers, Try This Instead
I don’t always want to eat the same meal three days in a row. And I know a lot of you don’t either.
That’s where meal prep can start to feel repetitive.
You cook a few full meals, eat them once, maybe twice, and then you’re already over it.
So this week, I approached it differently.
Instead of prepping full meals, I focused on building a base.
The base is what matters most.
I used sweet potatoes and quinoa, both filling, fiber-rich, and easy to build around. I’ll also share how I prep my quinoa so it’s easier to digest, because that small step makes a big difference.
From there, I added a few vegetable components to bring in flavor and variety.
Herbaceous oyster mushrooms for something hearty, and garlicky turmeric cauliflower for that warm, grounding element.
For protein, I was a bit more intentional. Calculated even.
I made chicken breast that I can easily portion out, so I’m not guessing when it comes to hitting my protein goals. Four ounces of cooked chicken breast gives ~30 grams of protein, which is the baseline I aim for at each meal. And I made a big batch of ground beef to use for tacos, bowls, or even as a filling for omelettes.
I also made homemade breakfast patties, coming out to roughly ~16g of protein per patty. I shaped each one by hand to about 4.25 ounces raw, which cooked down to that 2.5-ounce portion. This is something I like to be mindful of, because when tracking macros, using the cooked weight gives you a more accurate picture.
And for a little texture, I added crispy chickpeas. They’re simple, but they make everything feel more complete. I always keep ingredients like arugula, hummus, and a variety of homemade sauces (I share a few of my favs in this post) on hand so that each bowl can feel different from the last. This way, I never get bored or feel like I am eating the same thing over and over again.
What makes this approach work is how easy it is to mix and match everything.
One day it’s a bowl with quinoa, chicken, cauliflower, and chickpeas.
Another day it’s taco-style sweet potatoes with ground beef, mushrooms, and arugula. Or something simple like a breakfast plate with patties and roasted veggies.
And of course, I add ferments to my meals.
Last week I shared how to ferment cauliflower, carrots, turnips, and cucumber, and I’ve been adding those into everything. It’s an easy way to layer in more flavor and support digestion at the same time.
Everything works together. You have structure from the protein, balance from the fiber, and enough variety in flavor and texture that it never feels repetitive.
Soaked Quinoa (Base for the Bowls)
Quinoa is one of my go-to bases, but I always take the extra step to soak it first. It makes a noticeable difference in both how it tastes and how it feels to digest, and honestly, once you do it this way, it’s hard to go back.
Quinoa naturally contains compounds like phytic acid and saponins. Phytic acid can bind to minerals and make them harder for your body to absorb, while saponins are the natural coating that can give quinoa that slightly bitter, almost soapy taste. Simply rinsing helps a bit, but soaking takes it a step further.
When you soak quinoa in water with a little acid, like lemon juice or apple cider vinegar, it helps break down those compounds more effectively. The result is quinoa that’s lighter, easier on the gut, less bitter, and overall more nourishing. It’s a small step, but it’s one of the best ways to prepare quinoa if you want it to feel good in your body, not just look good in a bowl.
Ingredients
• 1 cup quinoa
• 2 cups water (for soaking)
• 1 tbsp lemon juice or apple cider vinegar
• 1½ cups fresh water or broth (for cooking)
Instructions
Rinse
Add the quinoa to a fine mesh sieve and rinse thoroughly under cold water. This helps remove some of the natural coating.Soak
Transfer to a bowl and add 2 cups of water and 1 tablespoon of lemon juice or apple cider vinegar. Let it sit for at least 2–8 hours, or overnight if you have time.Drain & Rinse Again
Drain the soaking liquid and rinse the quinoa well until the water runs clear.Cook
Add the soaked quinoa to a pot with 1½ cups of fresh water or broth. I always use broth to add additional nutrients. Bring to a boil, then reduce to a simmer, cover, and cook for 10–12 minutes until the liquid is absorbed.Rest
Remove from heat and let it sit covered for 5–10 minutes. Then fluff with a fork.
Nutrition Facts (Per Serving) (Assuming 4 servings)
Serving: 1 | Calories: 170 kcal | Carbohydrates: 30 g | Protein: 6 g | Fat: 3 g | Saturated Fat: 0.3 g | Cholesterol: 0 mg | Sodium: 5 mg | Potassium: 170 mg | Fiber: 3 g | Sugar: 1 g | Calcium: 20 mg | Iron: 2 mg
Pan-Grilled Chicken Breast with Roasted Red Pepper Marinade
This is one of those proteins that works with everything. It’s flavorful, easy to portion, and holds really well throughout the week, which makes it perfect for meal prep. I like to marinate my chicken with a roasted red pepper sauce instead of tomato paste because it adds a deeper, slightly sweeter flavor and makes the chicken feel a lot less basic.
The other thing I always pay attention to is keeping the chicken juicy. My tip for the perfect chicken breast is to transfer it to a plate immediately after cooking and tightly cover it with foil. This traps the heat and allows the chicken to gently steam and reabsorb its juices.
It’s a simple step, but it makes all the difference. The chicken stays tender, flavorful, and even reheats well without drying out, which is exactly what you want for meal prep.
