# Meal Prep

Recipes for a week.

# 5-Day Dinner Plan with Chicken, Rice, Pasta & Veggies

## Monday: Baked Chicken Tenders, Mashed Potatoes, Steamed Carrots

[![ChatGPT Image Apr 6, 2025, 10_18_59 PM.png](https://krivis.zygi.xyz/uploads/images/gallery/2025-04/scaled-1680-/chatgpt-image-apr-6-2025-10-18-59-pm.png)](https://krivis.zygi.xyz/uploads/images/gallery/2025-04/chatgpt-image-apr-6-2025-10-18-59-pm.png)

### Ingredients
- 700–800 g chicken tenders  
- 100 g flour  
- 2 eggs  
- 100 g breadcrumbs  
- 1 kg potatoes  
- 2 tbsp butter  
- 100 ml milk  
- 500 g carrots  
- Olive oil, salt  

### Instructions
- Preheat oven to 200°C. Coat chicken in flour, egg, then breadcrumbs. Bake 20–25 minutes.  
- Boil potatoes until soft. Mash with milk and butter.  
- Steam sliced carrots for 10–15 minutes.  
- Prepare extra chicken, potatoes, and carrots for reuse later in the week.  

---

## Tuesday: Chicken & Veggie Quesadillas
### Ingredients
- Leftover chicken and carrots  
- 1 small zucchini  
- 150 g mild shredded cheese  
- 5 whole wheat tortillas  
- 1 cucumber  

### Instructions
- Chop chicken and carrots. Sauté zucchini until soft.  
- Fill tortillas with mixture and cheese. Fold and toast each side in a dry pan.  
- Serve with sliced cucumber.  

---

## Wednesday: Chicken & Broccoli Rice Casserole

### Ingredients
- Leftover chicken (200–300 g)  
- 1 head broccoli (or 250 g frozen)  
- 1 grated carrot  
- 350 g cooked rice  
- 400 ml cream of chicken soup  
- 50 g shredded cheese  

### Instructions
- Preheat oven to 180°C.  
- Lightly steam broccoli. Mix all ingredients in a baking dish.  
- Top with cheese. Bake for 20–25 minutes.  
- Cook extra rice for Friday.  

---

## Thursday: Pasta Primavera with Light Cream Sauce

### Ingredients
- 450 g pasta (penne or fusilli)  
- 1 zucchini  
- 1 carrot  
- 100 g broccoli  
- 100 g peas  
- 2 tbsp flour  
- 2 tbsp butter  
- 250 ml milk  
- 50 g cheese  

### Instructions
- Boil pasta and drain.  
- Sauté vegetables until soft.  
- Make sauce: melt butter, whisk in flour, add milk. Stir until thickened. Add cheese.  
- Combine pasta, veggies, and sauce. Mix gently.  

---

## Friday: Chicken Fried Rice

### Ingredients
- 350 g cooked rice  
- 200 g cooked chicken (chopped)  
- 100 g peas  
- 1 grated carrot  
- 1 tbsp coconut aminos or soy sauce  
- 2 eggs  
- Olive oil  

### Instructions
- Sauté vegetables in oil. Add chicken and stir.  
- Add rice and soy sauce. Mix well.  
- Push aside, scramble eggs in the pan, then combine.  

---

# Shopping List (Metric)

## Proteins
- 1.5–1.8 kg chicken breast or tenders  
- 6 eggs  
- 200 g shredded mild cheese  
- 250 g Greek yogurt  
- 1 can (400 ml) cream of chicken soup  

## Grains & Breads
- 10 whole wheat tortillas  
- 450 g pasta  
- 350 g rice (uncooked)  
- 100 g breadcrumbs  
- 100 g flour  

## Vegetables
- 6–8 carrots (approx. 1 kg)  
- 2 zucchini (400–500 g)  
- 2 heads broccoli or 500 g frozen  
- 150–200 g peas  
- 1–2 cucumbers (300–400 g)  

## Starches & Dairy
- 1.2–1.5 kg potatoes  
- 1–1.5 litres milk  
- 100–120 g butter  

## Pantry
- Olive oil  
- Salt and pepper  
- Dried parsley or basil  
- 250 ml coconut aminos or low-sodium soy sauce