There was a lot of moving parts when I was doing this meal prep- but it took me under two hours to complete three different meals with a yield of roughly 10 meals. I was cooking for myself and my wife for the week. The three meals are:
Turmeric Turkey and butternut squash
Skirt Steak with Kale and Sweet potato
Honey Roasted Chicken Thighs with Roast Broccoli and sweet potato wedges
This is how I did it with an air fryer, dutch oven, one cookie sheet, 9×13 pan, and one large frying pan.
- 8 chicken thighs/boneless and skinless
- 1 tbsp honey
- fresh basil
- fresh cilantro
- Extra virgin OO
- avocado oil
- ground turkey
- butternut squash cubed
- two large sweet potatoes peeled and diced or wedged
- 2 bunches fresh kale
- 2 heads broccoli
- onion powder
- garlic powder
- chili powder
- black pepper
- 1 small onion
- bacon cooked 1-2 strips
You can do any of the following in any order I suppose but this is what worked for me:
Do all your slicing and dicing. Preheat the oven to 350 degrees.
Put the sweet potatoes into the air fryer- toss with avocado oil, chili powder, cumin, garam masala to taste. I have a large air fryer- but needed to run it a couple times with stirring in between. Set for 400 degrees for 10 minutes and start.
Stir honey, 3 tbsp olive oil, and chopped fresh basil and chopped fresh cilantro in a bowl. Toss all the chicken thighs in the bowl and coat them all. Line the baking dish 9×13 with foil. Empty the bowl into the baking dish. Neaten them up so the thighs are all even-ish and drizzle any leftover sauce onto them. Pop them into the oven uncovered and set timer for 45 minutes.
In the dutch oven on the stovetop- melt coconut or avocado oil. Add 1 small onion, the ground turkey- cook for a few minutes. Add the butternut squash and turmeric, onion powder and some garlic powder, black pepper, and I added extra fresh basil. If it’s not moist enough add 1/4 cup water or chicken broth. I crumbled up some bacon I had leftover from the morning and added that too. Let it cook. I did uncovered for 5 minutes, then covered until cooked through. Then I added one of the bunches of kale that I chopped up.
Meanwhile- the potatoes have gone through their first round, open the air fryer, stir them up, add oil if needed, then put back in at 400 degrees for another 10 minutes.
Chop the broccoli heads into little pieces. Put on foil lined baking sheet. Drizzle with avocado oil and sprinkle with some black pepper. Put into the oven. Set timer for 10 minutes.
Turn on the frying pan (keep checking the ground turkey in the dutch oven, probably add the kale now) and put a little bit of coconut oil in it. Slice the steak into strips and put on the frying pan. I used onion powder, garlic powder, black pepper, and some chili powder. Cook it through.
Likely broccoli will beep now- stir it around and put back in another 10 minutes.
Check the sweet potatoes. They are probably done. Do another 5 minute round if they need more time.
Take the steak off when done. Chop up the second bunch of kale. Sautee in the leftover steak juices.
Start filling food containers with portions of sweet potato wedges & kale & chicken thigh, sweet potato wedges & broccoli & Steak strips, and the other containers will be servings of the turkey/butternut squash/kale mixture.
Like I said- there are a lot of moving parts but if you keep track of the cooking times, set more than one timer, and have enough containers to just start filling as the food is completed you should come out with some nice meals for the week. They are all paleo compliant and everything except the chicken thighs (because of the honey) are Whole 30 compliant. They are all auto-immune paleo compliant also.