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Healthy Comida Saludable Semanal Meal Prep Easy Weekly Recipes for Busy Days

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A wholesome and easy weekly meal prep recipe featuring brown rice, beans, fresh veggies, and lean proteins, perfect for busy days and keeping meals nutritious and flavorful.

Ingredients

Scale
  • 1 cup brown rice (uncooked)
  • 1 can black beans, drained and rinsed (about 15 oz / 425 g)
  • 1 cup corn kernels (fresh or frozen)
  • 2 large chicken breasts, skinless and boneless (about 12 oz / 340 g) or 1 block firm tofu, pressed and cubed for a vegetarian option
  • 1 red bell pepper, diced
  • 1 small red onion, finely chopped
  • 1 cup cherry tomatoes, halved (or grape tomatoes)
  • 1 large avocado, sliced (add fresh before serving to avoid browning)
  • 2 cloves garlic, minced
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/2 tsp chili powder (adjust to taste)
  • Salt and black pepper to taste
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • 1 tbsp olive oil or avocado oil (for sautéing)

Instructions

  1. Rinse 1 cup (190 g) of brown rice under cold water until the water runs clear. In a medium pot, combine the rice with 2 1/2 cups (600 ml) of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes until the rice is tender and water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
  2. While the rice cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Season the chicken breasts with salt, pepper, cumin, smoked paprika, and chili powder. Add the chicken to the pan and cook for about 6-7 minutes per side, until golden and cooked through (internal temp of 165°F / 74°C). Remove from heat and let rest for 5 minutes, then slice thinly. For tofu, press out excess water, cube, and sauté for 8 minutes until crispy, seasoning similarly.
  3. In the same skillet, add a little more oil if needed and toss in the diced red bell pepper, chopped onion, and minced garlic. Sauté for 4-5 minutes until softened but still vibrant. Stir in the corn kernels and cook for another 2 minutes. Season lightly with salt and pepper.
  4. In a large bowl, mix the rinsed black beans, sautéed veggies, and halved cherry tomatoes. Add chopped cilantro and the juice of one lime. Toss gently to combine all the flavors.
  5. Divide the cooked rice evenly between your containers (about 3/4 cup / 180 g per container). Top with the bean and veggie mix, then arrange the sliced chicken or tofu on the side. Keep sliced avocado separate or add fresh when serving to avoid browning.
  6. Seal containers tightly and store in the refrigerator for up to 5 days. When ready to eat, reheat in the microwave for 1-2 minutes or until warmed through.

Notes

Do not overcook the rice to avoid mushiness; fluff immediately after resting. Season protein generously with spices. Add lime juice and cilantro last to keep brightness. Press tofu well for crispy texture. Multitask by cooking rice and protein simultaneously. Use leak-proof, microwave-safe containers for best reheating and storage. Avocado should be added fresh before serving to avoid browning.

Nutrition

Keywords: meal prep, healthy, weekly recipes, brown rice, black beans, chicken, tofu, easy meal prep, gluten-free, dairy-free, vegetarian option

Find it online: https://lucydishes.com/healthy-comida-saludable-semanal-meal-prep-easy-weekly-recipes-for-busy-days/