Meal prep poulet

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

15 March 2022

Single or as a couple with 3 children, cooking meals for the week is a daily task for everyone that requires time, energy and preparation. However, it is the best way to reduce the grocery bill and eat healthily, because as we explained to you in our last article, preparing yourself is always better than buying already prepared!

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

To make your task even easier, we offer you 2 of our favorite products:

At the end of the article you will find a list of ingredients to buy at the grocery store to complete everything.

If you didn't know the magic of meal prep, now is the time to try it, we promise you won't regret it. Enjoy your food!

Step #1: preparation and cooking (45 minutes)

The principle of meal prep is to use foods that are found in several recipes at the same time, and therefore save a lot of time for preparation! For our 3 recipes, here are the elements to prepare first:

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

Step #2: recipe assembly (approximately 1 hour)

Mexican Ground Turkey Skillet (4 servings)

Mexican Ground Turkey Skillet


  • 1 large zucchini, cut into 4
  • 1 pound ground turkey
  • 1/4 cup onions, chopped
  • 1 tablespoon of tomato paste
  • 3/4 cups canned black beans, rinsed and drained
  • 3/4 cups corn kernels, fresh or frozen
  • 1 large diced tomato
  • 1 jalapeño, diced
  • 1 clove of garlic, chopped
  • 2 tablespoons chopped cilantro, plus for garnish
  • 1 1/4 teaspoon cumin
  • 1 1/4 teaspoon 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 salt and 1 teaspoon cumin
  2. Cook, breaking up the meat, until the turkey is cooked through, about 5 minutes
  3. Push the meat to the side, add the onion and tomato paste and cook for 1 minute
  4. Add black beans, corn, tomato, jalapeño, garlic, cilantro and toss with 1/4 cup water
  5. Add remaining zucchini 1/4 teaspoon salt and cumin
  6. Mix and cover, cook over low heat for 4 to 5 minutes or until the zucchini is tender and crispy
  7. Serve with lime wedges and more cilantro if desired

Comforting Chicken and Rice Soup

Chicken and rice soup


  • 1.5 liters (6 cups) chicken broth, previously strained from cooking the whole chicken
  • 3 carrots, cut into thin rounds
  • 2 stalks of celery, sliced
  • 70 g (1/3 cup) raw rice (rinsed)
  • 10 ml (2 tsp) paprika
  • 340 g (2 cups) cooked chicken whole chicken cut into pieces (save the breasts for the Waldorf salad)
  • 10 ml (2 tsp) store-bought or homemade salted herbs (see recipe)?


  1. In a large saucepan, bring the broth to a boil. Add the carrots, celery, rice and paprika. Simmer for 20 minutes or until vegetables and rice are tender
  2. Add remaining ingredients. Continue cooking for 5 minutes. Pepper to taste

Reinvented Waldorf Chicken Salad

Waldorf salad with chicken


  • Two chicken breasts (pre-cooked whole chicken)
  • 1/2 cup almonds, sliced
  • 1 cup mayonnaise
  • 1 teaspoon of curry
  • 1 tablespoon of Dijon mustard
  • 1 cup red grapes, cut into quarters
  • 2 stalks of celery, cubed
  • 3 green onions (green and white parts), sliced
  • 2 tablespoons parsley, chopped
  • 1 tablespoon tarragon, chopped
  • The juice of a lemon
  • Salt and pepper to taste


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

    Step #3: put in the fridge or freeze

    The main advantage of meal prep is the number of portions you can make in such a short time. But who says several portions, also says risk of wasting some... To avoid waste, we advise you to place a few in the refrigerator for meals during the week and to freeze the rest to eat them later. This way, you ensure you have a nice variety in your weekly menu and have meals that are easy to defrost as needed.

    Grocery 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 kernel (canned or fresh)

    Spices, herbs and seasonings

    1. Curry
    2. Cumin
    3. Paprika
    4. Parsley
    5. Coriander
    6. Tarragon
    7. Garlic
    8. Jalapeno
    9. Salt and pepper
    10. Savory herbs


      1. Tomato paste
      2. Mayonnaise
      3. Dijon Mustard
      4. Rice/and or quinoa
      5. Almonds

      Don’t hesitate to let us know your impressions of these different recipes and we hope you enjoy them!

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