@chasinthetrane: Realized halfway through writing that you might not actually be asking about meal prep, and might be more curious about actually planning out a specific diet, but I'll post this anyways. Hope it helps!
The process of meal planning and preparing is honestly way more daunting than it actually is. The true secret to it is to be satisfied with simplicity and to be resourceful. I mean this in that if you're not ok having chicken and rice 5 days a week for lunch, then maybe it's going to be a bit harder, but if you're cool with the same old rice/pasta, and your usual chicken with maybe a different spice this week, then it should be no problem.
** Since I tend to cook for the week and put it in tupperware, I avoid adding onions/cream/cheese or anything else that might go off quickly in the fridge/freezer. **
For meat, I tend to stick with chicken breast because of the solid protein it has and the fact that I've gotten used to cooking it and find it pretty simple.
- Chicken and rice: If you have a rice cooker, this is the meal for you as it's super straightforward. I prefer oven cooking my chicken because I can do large amounts easily. Often it's just salt, pepper, olive oil, and whatever spice/extra I have around. Even just a bit of curry paste, garlic, or mixed spices/herbs can add a lot.
- Chicken and sweet potatoes: Wash and chop sweet potatoes, add salt/pepper/anything else to chicken. Put chicken and chopped sweet potatoes together in an oven dish. Add a small container of store bought chicken stock to keep things juicy, and just wack it in the oven for a while. Mix it around as you go to get potatoes evenly cooking etc.
- Pasta: I tend to go with either a spicy garlic and tomato sauce, or just a really simple spinach sauce (I buy lots of frozen chopped spinach because it can make for a quick and easy add to just about anything). Again, be resourceful, and add what you have around. If I have frozen sausages, I cook and chop em up, and add them to the sauce in order to add something new/extra flavor.
That's my holy trinity of meal prep which are simple, nutritious, and last long stored in the fridge/freezer enough to suit my needs. Hopefully this helps someone out, and if you want to know more about something then I'm happy to go more in depth.
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