Meal prep poulet

In meal prep mode: 3 healthy recipes to cook simultaneously!

15 March 2022

Whether you're single or in a couple with 3 children, cooking meals for the week is a daily task that requires time, energy, and preparation for everyone. However, it's the best way to reduce your grocery bill and eat healthily because, as explained in our latest article, preparing your own meals is always better than buying pre-made ones!

That's why we thought of you and prepared these 3 recipes that will save you a lot of time (and even money)! In just 1.5 hours, you'll be able to cook 6 to 7 servings - that's what we call efficiency, right?

To make your life even easier, we're offering 2 of our favorite products:

At the end of the article, you'll find a grocery shopping list to complete everything.

If you didn't know about the magic of meal prep, now is the time to get started, we promise you won't regret it. Bon appétit!

Step #1: Preparation and Cooking (45 minutes)

The principle of meal prep is to use ingredients that appear in multiple recipes, saving you a lot of preparation time! For our 3 recipes, here are the elements to prepare first:

  1. Boil the whole chicken and keep its broth by straining it (for the chicken and rice soup and the Waldorf salad recipes)
  2. Cook the rice and/or quinoa according to your preference (for the turkey skillet and chicken and rice soup recipes)

Step #2: Assembling the Recipes (about 1 hour)

Mexican-style Ground Turkey Skillet (4 servings)


  • 1 large zucchini, cut into 4
  • 1 pound of ground turkey
  • 1/4 cup chopped onions
  • 1 tablespoon tomato paste
  • 3/4 cup canned black beans, rinsed and drained
  • 3/4 cup corn kernels, fresh or frozen
  • 1 large diced tomato
  • 1 jalapeño pepper, diced
  • 1 clove of garlic, minced
  • 2 tablespoons chopped cilantro, plus more for garnish
  • 1 1/4 teaspoons cumin
  • 1 1/4 teaspoons kosher salt
  • 1/4 cup water
  • Lime wedges (optional)


  1. Spray a large skillet over high heat with oil and brown the turkey, seasoning with 1 teaspoon of salt and 1 teaspoon of cumin
  2. Cook, breaking up the meat until the turkey is fully cooked, about 5 minutes
  3. Push the meat to the side, add the onion and tomato paste and cook for 1 minute
  4. Add the black beans, corn, tomato, jalapeño, garlic, cilantro, and stir with 1/4 cup of water
  5. Add the remaining 1/4 teaspoon of salt and cumin to the remaining zucchini
  6. Mix and cover, simmer for 4 to 5 minutes or until the zucchini is tender-crisp
  7. Serve with lime wedges and additional cilantro if desired

Comforting Chicken and Rice Soup


  • 1.5 liters (6 cups) of chicken broth previously strained from cooking the whole chicken
  • 3 carrots, thinly sliced
  • 2 celery stalks, minced
  • 70g (1/3 cup) of uncooked rice (rinsed)
  • 10ml (2 teaspoons) of paprika
  • 340g (2 cups) of cooked chicken from the whole chicken, cut into pieces (save the breasts for the Waldorf salad)
  • 10ml (2 teaspoons) of commercial or homemade herb salt


  1. In a large pot, bring the broth to a boil. Add carrots, celery, rice, and paprika. Simmer for 20 minutes or until the vegetables and rice are tender
  2. Add the rest of the ingredients. Continue cooking for 5 minutes. Season with pepper to taste

Reinvented Chicken Waldorf Salad

Chicken Waldorf Salad


  • Two chicken breasts (from the previously cooked whole chicken)
    - 1/2 cup sliced almonds
    - 1 cup mayonnaise
    - 1 teaspoon curry powder
    - 1 tablespoon Dijon mustard
    - 1 cup red grapes, quartered
    - 2 celery stalks, diced
    - 3 green onions (green and white parts), sliced
    - 2 tablespoons chopped parsley
    - 1 tablespoon chopped tarragon
    - Juice of one lemon
    - Salt and pepper to taste


  1. Cut the chicken into small cubes
  2. Slice the almonds, celery, green onions, and parsley
  3. Mix the mayonnaise, curry powder, and lemon juice. Season with salt and pepper
  4. Mix all the ingredients together, serve on green salad or as a sandwich!

Step #3: Refrigerate or Freeze

The main advantage of meal prep is the number of portions you can make in such a short time. But with multiple portions comes the risk of wasting some... To avoid waste, we recommend placing some in the refrigerator for meals during the week and freezing the rest for later consumption. This way, you ensure that you have a nice variety in your weekly menu and have easily defrostable meals when needed.

Grocery Shopping List

Fruits and Vegetables

  1. Red grapes
  2. Celery
  3. Large zucchini
  4. Onions
  5. Green onions
  6. Lemon and limes
  7. Carrots
  8. Tomatoes
  9. Canned black beans
  10. Corn kernels (canned or fresh)
Spices, Herbs, and Seasonings
  1. Curry powder
  2. Cumin
  3. Paprika
  4. Parsley
  5. Cilantro
  6. Tarragon
  7. Garlic
  8. Jalapeño
  9. Salt and pepper
  10. Herb salt
  1. Paste of tomato
  2. Mayonnaise
  3. Dijon mustard
  4. Rice and/or quinoa
  5. Almonds

Feel free to share your feedback on these different recipes, and we hope you enjoy them!

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