Name: Allyn N.
Magtanong
Educ 18
“Sample Meal Preparation”
Breakfast: Overnight Oats
Ingredients (for 4 servings):
2 cups rolled oats
2 cups almond milk (or milk of choice)
1/2 cup Greek yogurt
2 tbsp chia seeds
1/4 cup maple syrup or honey
1/2 tsp vanilla extract
1/2 cup mixed berries (fresh or frozen)
1/4 cup nuts (almonds, walnuts, or cashews)
Instructions:
1. In a large bowl, mix oats, almond milk, Greek yogurt, chia seeds, maple syrup, and vanilla
extract.
2. Divide the mixture into 4 jars or containers.
3. Add a layer of mixed berries and top with nuts.
4. Cover and refrigerate overnight. Grab one in the morning for a quick and easy breakfast.
Lunch: Chicken, Quinoa, and Roasted Veggies
Ingredients (for 4 servings):
2 large chicken breasts (about 1 lb)
1 cup quinoa
1 large sweet potato, diced
1 zucchini, chopped
1 red bell pepper, chopped
Olive oil (for roasting)
Salt, pepper, garlic powder, paprika, and any other spices you like
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Toss diced sweet potato, zucchini, and bell pepper with olive oil and season with salt,
pepper, garlic powder, and paprika. Roast on a baking sheet for 25-30 minutes, flipping
halfway through.
3. While the veggies are roasting, cook quinoa according to package instructions.
4. Season the chicken breasts with your favorite spices, then cook them in a skillet or grill until
fully cooked (about 6-7 minutes per side).
5. Slice the chicken and divide it evenly into 4 containers. Add a portion of quinoa and roasted
veggies to each.
6. Store in the fridge for an easy lunch throughout the week.
Dinner: Stir-Fried Shrimp and Veggies with Brown Rice
Ingredients (for 4 servings):
1 lb shrimp, peeled and deveined
2 cups brown rice
1 cup broccoli florets
1 red bell pepper, thinly sliced
1 cup snap peas
1 medium carrot, julienned
2 tbsp soy sauce or tamari
2 tbsp sesame oil or olive oil
1 garlic clove, minced
1 tbsp ginger, minced
Optional: sesame seeds and green onions for garnish
Instructions:
1. Cook brown rice according to package instructions.
2. In a large skillet or wok, heat sesame oil over medium-high heat. Add garlic and ginger,
cooking for 1-2 minutes until fragrant.
3. Add the shrimp and cook for about 3-4 minutes, until pink and cooked through. Remove
and set aside.
4. In the same skillet, add a bit more oil and stir-fry the broccoli, bell pepper, snap peas, and
carrot for 5-7 minutes.
5. Return the shrimp to the skillet and pour in the soy sauce. Stir everything together for
another 2 minutes.
6. Serve the stir-fry over brown rice, garnishing with sesame seeds and green onions if
desired.
Storage Tips:
Store each meal in airtight containers.
Keep breakfast (overnight oats) in the fridge for up to 4 days.
Lunch and dinner can be stored in the fridge for up to 3-4 days.
Name: Alwyn D. Nacional
Educ 18
“Sample Meal Preparation”
Breakfast: Overnight Oats with Berries and Chia Seeds
Ingredients:
½ cup rolled oats
1 tablespoon chia seeds
½ cup almond milk (or any milk of choice)
½ teaspoon honey or maple syrup
½ cup mixed berries (strawberries, blueberries, raspberries)
1 tablespoon almond butter (optional)
Preparation:
1. In a mason jar or bowl, combine the rolled oats, chia seeds, and almond milk.
2. Stir in honey or maple syrup for sweetness.
3. Cover and refrigerate overnight.
4. In the morning, stir the oats and top with mixed berries and almond butter (if using).
5. Grab and go for a quick breakfast!
Lunch: Quinoa Salad with Grilled Chicken
Ingredients:
1 cup cooked quinoa (prepare ahead)
1 grilled chicken breast, sliced
1 cucumber, diced
1 bell pepper, diced
1 small red onion, thinly sliced
1 cup cherry tomatoes, halved
1 tablespoon olive oil
1 tablespoon lemon juice
Salt and pepper to taste
Fresh parsley for garnish
Preparation:
1. Cook quinoa according to package instructions (can be done ahead of time for meal prep).
2. Grill or bake the chicken breast, then slice it into strips.
3. In a large bowl, combine cooked quinoa, diced cucumber, bell pepper, red onion, and
cherry tomatoes.
4. Drizzle olive oil and lemon juice over the salad and toss to combine.
5. Add the grilled chicken on top and season with salt, pepper, and parsley.
6. Store in an airtight container if prepping for the week.
Dinner: Baked Salmon with Roasted Vegetables
Ingredients:
2 salmon fillets
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste
1 cup broccoli florets
1 sweet potato, diced
1 tablespoon olive oil (for veggies)
½ teaspoon dried rosemary
Preparation:
1. Preheat oven to 400°F (200°C).
2. Place salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and
season with garlic powder, paprika, salt, and pepper.
3. On a separate baking sheet, toss broccoli florets and diced sweet potato with olive oil and
rosemary. Season with salt and pepper.
4. Bake the salmon and vegetables in the oven for 15-20 minutes, until the salmon is cooked
through and the vegetables are tender.
5. Serve the salmon with roasted vegetables on the side.
Snack: Hummus and Veggie Sticks
Ingredients:
¼ cup hummus
Carrot sticks, cucumber slices, and bell pepper strips
Preparation:
1. Slice the vegetables into sticks.
2. Serve with a portion of hummus for dipping.
