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Healthy Meal Prep 101: Chicken Bulgur Bowl (+ Vegan Option)

meal prep nutrition

The Chicken Bulgur Bowl is my favorite recipe to meal prep. I make it every week, at least once. It takes roughly 30 minutes to prepare 4 meals. 

Time
: 20+ min
Difficulty: 2/5
Cost: 2/5

Macros:
Kcals: 600, Protein: 65g, Carbs: 62g, Fat: 8g

Main Ingredients
200g Chicken Filet (Creole Seasoning)
70g Bulgur
200g Kale mix or spinach 

Nice to have vegetables:
1 Tomato
½ Fenikkel
½ Spring Onion

Tasty Toppings
:
4 Sundried Tomatos
1 teaspoon of Feta Cheese
Balsamic Vinegar

Tools:
Casserole, frying pan, a knife, cutting board, an oven (optional) and food containers to store the portions if you are meal prepping. 


How to make:

  1. Fry Chicken in pan for 3 minutes per side until it gets a nice crust. Also, add your seasoning of choice. I prefer using Creole seasoning mix. 
  2. Finish the chicken in the oven on 200 celcius. This will prevent the chicken from getting dry, compared to only frying it in a pan. Thank me later.
  3. Boil water and cook bulgur for ca. 10 minutes. The bulgur can be replaced with couscous or quinoa. 
  4. Cut all the vegetables: fennel, spring onion, tomatoes
  5. Mix the salad base with the bulgur when it's finished. Mix into a large blending bowl. 
  6. Top with all the chopped vegetables. Give a good blend.
  7. Serve on a plate or add to food containers (if you are meal prepping). 
  8. Top with olives, sun dried tomatoes, feta cheese and balsamic vinegar. 

This is also my go-to lunch alternative when:

A: I will eat lunch outside of my office canteen; like when on a travel
B: I eat lunch at home, but don't want to spend zero time cooking
C: Otherwise don´t want to allocate any brain power to what lunch will bring


Pro tip: When meal prepping, try to use glass containers instead of plastic Tupperware. For us men, our testosterone levels may over time be negatively affected by storing warm food in plastic containers. At least, always avoid microwaving food in plastic containers. 

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