Ok so not all of our recipes are exciting or look amazing, but this is the reality of food prepping and making sure you stay on plan and stay on target to your goals. Whether your goals are weight loss, or muscle gain or just to maintain your current physique, achieving your goals takes dedication, and sometimes that dedication means you have to eat meals that are not glamorous or super pretty. A lot of my meals that I prep on Sunday for the week are very simple, and this is the simplest one of all; turkey meatballs with rice and green beans. Simple. I jazz it up a little with different sauces each week, all of them being spicy, but if you want to keep it simple you can just drizzle a little low sodium soy sauce and be done. But here is my simplest meal I make all week, this recipe is for 4 meals, I have this meal at night when I get home around 8:30pm. And that whole “don’t eat carbs at night”…yeah that’s all bullshit so don’t worry about it, especially if you are working out in the evening and this is your post workout meal you have to replenish the energy and carbs you burned off or you will have any muscle gains. I use to eat this meal in the gym post workout while running evening classes and people would say “wow that looks great” or “that smells good what is it” and I just laughed, it’s just meatballs and green beans and white rice, so simple!
You can cut the calories and the carbs on this meal by cutting the rice in half, as this is a post workout meal it is important to refuel carbs. If this is not a post workout meal you should cut the rice in half. For females you can cut the meatballs down to two.
Ingredients for 4 meals:
- 2 cups rice (I use white jasmine rice)
- 12 turkey meatballs (3 per meal) (I use frozen turkey meatballs from Trader Joe’s)
- 2 packages of green beans or about 24 ounces total
- Turn oven to 350
- Start to boil 4 cups + 2 tbsp of water with 1 tbsp of sea salt added to the water
- Cut up green beans to bite size pieces
- Toss meatballs on a baking sheet and put them in the oven for 15-20 minutes
- Add rice to boiling water, stir, cover and wait for it to start boiling again, once it boils again take the heat down to very low and simmer according to your rice (usually 20 minutes for white jasmine rice and 40 minutes for brown rice)
- Toss green beans in a pan on medium heat with 2 tbsp oil (coconut or avocado or olive) and cook for around 10 minutes but be careful not to overcook them as they will be soggy by the end of the week
- Once everything is done, divide it and package it all up for the week
- If you are going to add any sauce to this meal do it after you heat your meal up, if you add the sauce on Sunday it will just soak into the rice and will not taste fresh or get mixed around. I use different sauces each week, red curry, low sodium soy sauce with a drizzle of sriracha, sweet and spicy garlic sauce, whatever you enjoy, just watch out for sugar in your sauces.