Basic vegetable prep for meal planning

Adaptable Winter Meal Prep Guide Basics

Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Author Brewing Happiness

Ingredients

  • 1 head cauliflower, cut into florets
  • 4 small sweet potatoes, peeled and cubed (sub 2 large sweet potatoes)
  • 6 large carrots, cut into 1/2" thick rounds
  • 15 oz canned chickpeas, drained and rinsed
  • 1 cup dry wild rice
  • 2 cups water (sub vegetable broth for added flavor)
  • olive oil, to taste
  • salt and pepper, to taste
  • 6 large eggs
  • 1 lb raw white shrimp, peeled

Instructions

  1. Preheat oven to 375.

Wild Rice Prep

  1. Add wild rice and water (or vegetable broth) to a large pot and bring to a boil over high heat. (If using water, season with salt.) Once boiling, reduce heat to low, cover, and let simmer for 40 minutes. Fluff with a fork and let cool completely before transferring to a storage container to be refrigerated.

Cauliflower Prep

  1. Cut cauliflower into bite-sized florets. Lay flat on a parchment paper lined baking tray. Drizzle with 1-2 tablespoons of olive oil. Season with salt and pepper. Bake for 20 minutes, toss, then bake for a final 5 minutes. Let cool completely before transferring to a storage container to be refrigerated.

Sweet Potato Prep

  1. Peel potatoes, and cut into 1/2" cubes. Lay flat on a parchment paper lined baking tray. Drizzle with 1-2 tablespoons of olive oil. Season with salt and pepper. Bake for 20 minutes, toss, then bake for a final 10 minutes. Let cool completely before transferring to a storage container to be refrigerated.

Carrot Prep

  1. Wash and cut carrots into 1/2" thick rounds. Lay flat on a parchment paper lined baking tray. Drizzle with 1-2 tablespoons of olive oil. Season with salt and pepper. Bake for 20 minutes, toss, then bake for a final 5 minutes. Let cool completely before transferring to a storage container to be refrigerated.

Chickpea Prep

  1. Drain and rinse chickpeas. Gently dry off with a towel. Lay flat on a parchment paper lined baking tray. Drizzle with 1/2-1 tablespoon of olive oil. Season with salt and pepper. Bake for 20 minutes, toss, then bake for a final 5 minutes. Let cool completely before transferring to a storage container to be refrigerated.

7 Minute Egg Prep

  1. Bring a large pot of water to a boil over medium-high heat. Once boiling add eggs. Set a timer for 7 minutes. After 7 minutes, remove eggs from heat and transfer immediately to an ice bath. Let cool completely before transferring to a storage container to be refrigerated. 

Shrimp Prep

  1. Peel, wash and pat dry shrimp. Heat a pan or skillet over medium low heat. Drizzle 1 tablespoon of olive oil into the pan. Once hot, add shrimp, season with salt and pepper. Toss constantly for about 4-5 minutes, making sure each shrimp is pink and fully cooked before taking off heat. Let cool completely before transferring to a storage container to be refrigerated.