Menu for a week with #mealprep

Welcome to Paulina Kitchen! this #Mealprep because in a few hours we solve the entire menu for a week ! The Mealpreps or #1000Prep As I say, they are already a success in the channel. chicken mealprep hits or chickpea mealprep .

The idea is to take a principal ingredient and prepare several meals or several dishes to have ready in the refrigerator or freezer. But this time I thought about making a weekly menu in a couple of hours .

Mealpreps based on an ingredient are very good, but they do not serve as a menu for a week, because you cannot eat things with chicken all week. So I sent myself a weekly menu with everything! (I know that it is not said that, it's an expression!)

You can see the video of the menu for a week here and since they are subscribing to the YouTube channel by clicking here to access the entire exclusive content.

About this #1000Prep for menu for a week

The best thing about these preparations is that you can build your menu for a week as you want. They will see that it is separated into 5 groups .

1. Vegetables (raw and cooked)
2. Hydrates
3. Proteins
4. Crooons
5. Dip

So that they can think of the one week menu combining all the elements. Ideally , the dish that arm, half are vegetables, a fourth proteins and a fourth hydrates. With this proportion of mixing it would be ingesting a lot of very varied nutrients. So this one -week menu is ideal for eating better!

Greetings and until next

Juanita
Assistant

Ingredients

Menu for a week

• General: salt, pepper, olive oil.
• Chicken: 1 supreme chicken, mustard.
• Croutons: 1 bread, paprika.
• Raw vegetables: arugula, carrot, tomato, avocado, etc.
• Cooked vegetable: broccoli stem, broccoli, carrot.
• Rice: 1 cup of integral rice, calditos, 1 clove of garlic.
• Wheat: 1 cup of burgol wheat.
• 1 cup of lentils.
• Grilled vegetables: pumpkin, 2 zucchinis, 2 eggplants. 2 eggs. PESTO: 1 tied basil, 1 clove of garlic, 1 handful of nuts.
• Vinaigrette: oil, aceto, cream cheese, mustard, salt and pepper, sesame.
• Fileto: 1 tomato, 1 garlic clove, 1/2 cup of tomato sauce.

Menu recipe for a week

or #1000Prep weekly

Vegetables

1. Broccoli: Separate the stem of the stem and cut the stem into pieces. Bleach the trees in boiling water for two minutes or until it changes color. Repeat the same procedure with stem pieces (have a few more minutes) until they are tender. Cool and save in a container.
2. Carrots: Wash 2 carrots and cut them into slices. Whiten in boiling water about 4 or 5 minutes. Cool and save.
3. Grilled: Wash the eggplants and zuchinnis well and cut them into slices. Heat a iron and grill the vegetables on both sides until golden brown. Once cold keep in a container.
4. The same is going to do with pumpkin, we are going to cut it into slightly thicker slices (a thick finger) and we crack them. They take longer, get when they are tender. Keep.

Raw vegetables

1. Now we are going to prepare raw vegetables for the one -week menu. Peel and grate the two carrots and place in a tupper.
2. Rúcula: We are going to wash, dry and package as follows so that it lasts all week: at the bottom of a bowl put a paper napkin, above the arugula (if it is a lot they can add a napkin in the middle) and let it dry up an hour. Then cover with a last napkin and close.

Do you want more mealprep? Here there is a whole e-book of #1000Prep whole!

Hydrates

1. Burgol wheat: place it in a bowl and hydrate it with double hot water. Once hydrated, save in the refrigerator.
2. Rice: In a pot with oil brown some chopped garlic and add the rice. Stir until bright, then add the water and heat and let cook. Strain and once cold put in a bowl.

Proteins:

1. Lentils: Cook them as indicated by the package. Strain, cool and place in a container
2. Chicken: We are going to spread the breast with pepper, salt and mustard, spread with the hand to cover everything. In a pot with oil we will brown them from one side and the other. When they cool, we filte them and store them.
3. In the same water from the vegetables, we boil the eggs for 8 minutes. Once cold, peel them and keep them.

CROCANTS:

1. Place the pumpkin seeds in an oil without oil, add salt, pepper and a little curry. Stir and cook until they are crispy.
2. Croutones: Cut the bread into bits and in the same pot of the seeds Add olive oil, pepper, salt, paprika. We add the bread and toast it. Once cold conserve in can or bottle.

Dip

1. PESTO: Peel a garlic cut into pieces. In a mixer add garlic, basil, a little olive oil and crush. Finally add the chopped nuts. Bottle.
2. Vinaigrette. Mustard, cream cheese, olive oil, aceto/vinegar, salt, sesame. In a bottle, cover and beat
3. Filot: Peel and cut 1 tomato and 1 clove of garlic. In the same chicken pot, once hot add the garlic, tomato and salt. When tomato cubes are tender, place 1/2 cup of tomato puree, a little wine or broth and cook up half an hour.

Look at those colors!

To assemble the one week menu