If meal prep for fussy eaters is a challenge you’re currently facing, you’ve come to the right place. This guide will provide you with step-by-step instructions to prepare four delicious and simple recipes that even the pickiest eaters will love.
General Things You’ll Need: Meal Prep for Fussy Eaters
- Cutting board
- Chef’s knife
- Measuring cups
- Measuring spoons
- Fine-mesh sieve (for rinsing rice)
- Large pot (for cooking rice and pasta)
- Baking sheet
- Parchment paper
- Oven
- Stovetop
- Large pan (for stir-frying)
- Steaming basket (for vegetables)
- Blender (for smoothies)
- Large bowl (for mixing)
- Wooden or silicone spoon (for stirring)
- Tongs (for handling chicken)
- Colander (for draining pasta)
- Meal prep containers with lids
- Jars with lids or sealable cups (for smoothies)
Meal Prep for Fussy Eaters – Easy Recipes
Below are four easy meal prep recipes for fussy eaters…
Chicken and Rice
This classic chicken and rice dish is incredibly versatile and great for those who are picky about their food. You can always substitute the mixed vegetables with ones that are more to your liking.
Things You’ll Need:
- Chicken breasts
- White or brown rice
- Olive oil
- Salt
- Pepper
- Mixed vegetables (e.g., carrots, peas, corn)
Detailed Instructions:
Rinse the Rice:
Start by placing 1 cup of rice in a fine-mesh sieve and rinse it under cold running water until the water runs clear. This removes excess starch and prevents the rice from getting too sticky.
Cook the Rice:
Place the rinsed rice in a pot and add 2 cups of water. Put the pot on high heat until it reaches a rolling boil. Once boiling, lower the heat to a simmer, cover, and cook for 18 minutes for white rice or 45 minutes for brown rice.
Preheat the Oven:
While your rice is cooking, preheat your oven to 375°F (190°C). This is an optimal temperature for baking chicken.
Prepare the Chicken:
Place chicken breasts on a baking sheet lined with parchment paper. Drizzle a generous amount of olive oil over each piece. Then, season with salt and pepper to taste.
Bake the Chicken:
Place the baking sheet in the oven and bake for 25-30 minutes. The internal temperature should reach 165°F (74°C) to ensure it’s fully cooked.
Steam the Vegetables:
While the chicken is baking, steam your mixed vegetables. Place them in a steaming basket over a pot of boiling water, cover, and steam until tender—usually about 5-7 minutes.
Combine and Store:
Once everything is cooked, distribute even portions of rice, chicken, and vegetables into meal prep containers. Seal and store.
Storage:
Place the meal prep containers in the refrigerator. This dish will last for up to 3-4 days. For longer storage, consider freezing the portions; they will last for up to 2 months in the freezer.
Read more meal prep topics here – Meal Prep for Every Situation: Your Ultimate Guide
Pasta Salad
Pasta salad is easy to make and highly customizable. This recipe uses cherry tomatoes and cucumbers, but you can add other vegetables or even some cheese.
Things You’ll Need:
Detailed Instructions:
Boil Water for Pasta:
Fill a large pot with water and a pinch of salt. Bring the water to a rolling boil over high heat.
Cook the Pasta:
Add your chosen pasta to the boiling water and cook according to the package instructions. Aim for al dente texture.
Prepare the Vegetables:
While your pasta is cooking, wash and chop the cherry tomatoes and cucumbers into bite-sized pieces.
Drain and Cool the Pasta:
Once the pasta is done, drain it in a colander and rinse with cold water to stop the cooking process.
Mix the Salad:
In a large bowl, combine the cooled pasta, chopped cherry tomatoes, and cucumbers.
Season:
Drizzle a good amount of olive oil over the mixture. Add salt and pepper to taste, and toss everything together well.
Transfer and Store:
Evenly divide the pasta salad into meal prep containers and seal.
Storage:
This pasta salad can be stored in the fridge for up to 3-5 days. It is not recommended to freeze this dish due to the fresh vegetables and the texture of the pasta.
Vegetable Stir-Fry
Vegetable stir-fry is a nutritious and quick meal. This colorful dish is ideal for those who may not usually enjoy vegetables.
Things You’ll Need:
Detailed Instructions:
Chop Vegetables:
Rinse and chop broccoli florets, bell peppers, and carrots into bite-sized pieces.
Preheat the Pan:
Place a large pan on medium heat and add about 2 tablespoons of olive oil.
Stir-Fry the Vegetables:
Once the oil is hot, add the chopped vegetables to the pan. Stir frequently and cook for about 5-7 minutes or until they start to soften.
Add Flavor:
Mince 2 cloves of garlic and add them to the pan. Pour 2 tablespoons of soy sauce over the vegetables and continue stirring for another 2 minutes.
Transfer and Store:
Place equal portions of the stir-fry into meal prep containers.
Storage:
Store in the refrigerator for up to 3-4 days. You can also freeze this dish for up to 2 months.
Fruit Smoothie
A fruit smoothie can serve as a quick breakfast or a refreshing snack. It’s also a clever way to get kids to consume fruits.
Things You’ll Need:
- Frozen berries (such as strawberries, blueberries, or raspberries)
- 1 banana
- 1 cup of milk or a milk alternative
- Honey
Detailed Instructions:
Prepare the Ingredients:
Measure 1 cup of frozen berries, peel one ripe banana, and have your milk and honey ready.
Blend:
Place the frozen berries, banana, and milk into a blender. Blend on high until smooth.
Taste and Adjust:
Taste the smoothie and if needed, add honey to sweeten it. Blend again briefly to combine.
Pour and Store:
Pour the smoothie into jars with lids or cups that can be sealed.
Storage:
Store the smoothie in the refrigerator and consume within 24 hours for optimal freshness. Freezing is also an option; it can last up to 1 month in the freezer.
Conclusion: Meal Prep for Fussy Eaters
Meal prep for fussy eaters doesn’t have to be a stressful experience. With these four straightforward and tasty recipes, you’ll have a variety of options to keep everyone satisfied. Happy meal prepping!
