A Mexican-Inspired Meal Prep

Something I hear all the time from those struggling to build muscle “I can’t meal prep”, It’s easy to sell meal preps and sure it might save you some time but meal preparation especially when building muscle doesn’t have to look like cooking 7 dinners at once every week, I mean that’s a much larger task to convince yourself to do. Meal preparation can be just batch baking some proteins ahead of time, cooking a couple extra servings for dinner so you can bring them to work the next day, or making sure you have some readily available protein sources that don’t take cooking like Greek yogurt, cottage cheese, edamame, nuts, tofu pudding, etc. in case you get caught in a pinch. But let’s say you have a busy week, and you do want to set aside some time to meal prep you can try this Mexican inspired recipe I’m doing!

A quick note: This recipe fits into my busy schedule and provides me with enough energy and protein to help fuel my goals with building muscle. You can always change things like the amount of oil used, the selection of protein source, the toppings or sides you pair with the meal, and more; to change the nutritional value to align with your goals and habits.

Rice

Ingredients

• 2.5 cup Long Grain White Rice 

• ½ Onion, diced 

• 2 Bell Pepper, diced 

• 4 tbsp. Tomato Paste 

• 5 cups Low-Sodium Chicken Stock 

• 4 tbsp. Olive Oil 

• 2 tbsp. Minced Garlic

• Spices:

  • 2 tbsp. Oregano

  • 2 tbsp. Chili Powder

  • 1 tbsp. Cumin

Steps

1. Rinse the rice

2. Add oil and rice to a large pot on medium-high heat, toast until golden for 5 to 10 minutes.

3. Add onion, bell pepper, garlic, chicken stock, tomato paste, and spices to the pot and bring to a boil. 

4. Once boiling, lower the heat and Simmer for 20mins or until the liquid is fully absorbed by the rice. 

5. Mix in your options, like beans, corn, cilantro, some lime juice, etc. Or, use them as a side and garnish!

Chicken

Ingredients

• 5 chicken leg quarters  (or whatever protein choice you use)

• 3 tbsp. lime juice (or any acidic liquid)

• 4 tbsp. olive oil 

• Spices:

  • 1 tsp. Cayenne (depending on your spice tolerance)

  • 1 tsp. Cloves

  • 1 tbsp. Garlic Powder

  • 2 tsp. Cumin

  • 1 tbsp. Chilli Powder 

Steps

1. Make wet rub out of olive oil, lime juice, garlic powder, cumin, chili powder 

2. Season quarter chickens with wet rub 

3. Let marinate in the fridge covered for 15 minutes minimum.

4. Preheat oven to 400 degrees 

5. Bake skin side down for 15mins, flip and bake for another 25mins (use a thermometer to make sure it hits 175 Fahrenheit). Also, this is a good time to start the rice. 

6. Broil for 4 minutes on the top rack of your oven to your desired crispiness.

Nutrition (Approx. per serving)

Kcal: 950

Protein: 45g

Carbohydrates: 100g

Fats: 45g

I hope this recipe helps you plan out some yummy dinners for your work week! Always remember to experiment with different ingredients, and feel free to reach out to me on instagram @aidanjmetcalfe for any questions about the recipe or possible substitutions.