Meal Prep for a Nurse (Bang Bang Chicken and Rice Bowls)

Meal prepping for my wife, Amy, has become one of my favorite things to share online. When I first shared the first episode of my Meal Prep for a Nurse series a few years ago I never imagined that it would become one of the things people love most about my page.

Weeknight-easy

Beginner-friendly

You’ll Learn: How to streamline meal prep with flavor-packed, protein-rich recipes

Worth It: It’s a satisfying, protein-forward option that actually keeps you full

Bonus: Great for meal prep and make-ahead

I am excited to share the full recipes for these meal preps along with a grocery list so that is even easier for you to make them in your own homes!

This weeks meal prep includes:

• Bang bang chicken and rice bowls
• Sausage stuffed pancakes
• Protein granola

The breakfast and lunch make 2 servings and the granola makes 8 servings.

Salt and Vinegar Hummus

Bang Bang Chicken Ingredients:

• 2 tbsp sweet chili sauce
• 2 tbsp honey
• 1 tbsp rice vinegar
• 2 tsp sriracha
• 2 boneless skinless chicken breasts
• 1 tsp salt
• 1 tsp garlic powder
• 1/4 tsp black pepper
• 1 medium zucchini
• 1 tbsp oil
• 2 servings cooked white rice
• Green onion for garnishing

Creamy Sauce Ingredients:

• 2 tbsp nonfat plain greek yogurt
• 1 tbsp mayonnaise
• 1 tbsp sweet chili sauce
• 1 tsp sriracha

** You can use all greek yogurt in place of mayo for the sauce OR you can use all mayo if you don’t like greek yogurt.

Use microwaveable rice to save time.

Instructions:

1. Mix 2 tbsp sweet chili sauce, 2 tbsp honey, 1 tbsp rice vinegar, and 2 tsp sriracha together and set aside.
2. Cut 2 boneless skinless chicken breasts into bite sized pieces and season with 1 tsp salt, 1 tsp garlic powder, and 1/4 tsp black pepper.
3. Cut 1 medium zucchini into bite sized piece and set aside.
4. Heat 1 tbsp olive oil in a skillet over medium heat. Add the seasoned cut chicken to the pan with the warm oil. Cook, tossing occasionally, until browned on the outside and almost cooked through – about 4 minutes.
5. Add the zucchini to the pan and saute for another 3 minutes.
6. Pour the sauce into the pan, allow it to bubble and fully coat the chicken and zucchini before turning off the heat.
7. While the chicken cools slightly, make the creamy sauce by mixing together 2 tbsp nonfat plain greek yogurt, 1 tbsp mayo, 1 tbsp sweet chili sauce and 1 tsp sriracha. Separate into 2 small airtight containers.
8. Place 1 serving of rice into each of 2 containers along with half of the bang bang chicken and zucchini. Garnish with thinly sliced green onion.

Store bang bang chicken and rice in an airtight container in the fridge for up to 4 days. Reheat in the microwave for about 3 minutes and drizzle creamy sauce over top as you eat.

Sausage Stuffed Pancakes

Ingredients:

• 6 frozen sausage patties – I used
  Applegate maple chicken sausage
• 1 cup protein pancake mix – I used Kodiak Cakes
• 3/4 cup milk – I used whole dairy milk, but you can use non dairy milk

Instructions:

*** If enjoying immediately, cook sausage patties to warm through. If prepping for meal prep, no need to cook sausage first.

1. Mix 1 cup protein pancake mix and 3/4 cup milk and let sit for a minute to thicken.
2. Heat a frying pan over medium low heat and spray with oil.
3. Dip frozen sausage patty into the pancake mix to coat on both sides. Place in the frying pan to cook. Repeat with 2 more sausage patties – I found it was helpful to cook these in 2 batches of 3.
4. Cook for 2-3 minutes on each side before removing from the pan to cool.

Store stuffed pancakes in the fridge for up to 5 days. Reheat in the microwave for 1 min 30 secs and serve with maple syrup.

Protein Granola

Ingredients:

• 3 tbsp avocado oil
• 1/4 cup maple syrup
• 1 tsp vanilla extract
• 2 cups rolled oats
• 2 servings vanilla protein powder (34g in weight, 40g of protein)
• 1 tsp kosher salt
• 1 tsp ground cinnamon
• Optional: 1/4 cup mini chocolate chips milk

I like to use Clean Simple Eats Vanilla Protein Powder. You can use code MADABOUTFOOD for a discount.

Instructions:

1. Preheat oven to 350F and line a baking sheet with parchment paper.
2. Mix 3 tbsp avocado oil, 1/4 cup maple syrup, and 1 tsp vanilla extract in a small bowl.
3. in a large mixing bowl mix together 2 cups rolled oats, 2 servings of protein powder, 1 tsp kosher salt, and 1 tsp ground cinnamon.
4. Pour liquid mixture into the large mixing bowl and toss until everything is fully coated.
5. Spread into an even layer on the baking sheet and bake at 350F for 15-17 minutes or until the edges are golden brown.
6. While the granola is warm, spread the chocolate chips over top so they melt into the granola. Allow to cool completely before breaking into crumbles.

Store granola in an airtight container on the counter for up to one week or in the fridge for longer.