The kids have hockey, you have a business meeting, or you’re home with kids and need something quick to grab.  Sometimes you have to prepare supper in 10 minutes.  That is this easy meal prep meal.  Yes, it’s the standard go-to for healthy meals- but it doesn’t have to taste boring.  Use different spice combinations, try adding diced garlic to veggies, try adding lemon juice- you’ll find the combo you or you and your family love and will eat.

Meal prepping saves you money, time, extra inches and your health.  Drive-thru restaurants have a time and place, but you can actually prep a homemade meal in almost the same amount of time.  You can also save portioned out meals from this recipe for your lunch the next day. Take one day out of the week (A weekend day tends to work best) and prep all of your food for the week.  Make sure you chose options that you would enjoy re-heated.

Here is a sample of easy meal prep with clean, healthy food for you to make for the week.

Chicken Tenders/ Roasted Sweet Potatoes/Asparagus


  • 3-4 Chicken Breasts
  • 1-2 Large Sweet Potatoes
  • 1 Large Bunch of Asparagus

First preheat the oven to 425 Degrees F.  Then rinse off your sweet potato and asparagus.

Dice the sweet potato (you can even leave the skin on like I do), into cubes.  Then cut the ends off the asparagus.  Dice Chicken breast into 2-3 inch pieces. Grab 3 pans and layer tin foil or parchment paper over them.


Pan #1-

  • Sweet potato
  • Around 2 Tbsp Coconut Oil spread out into tsp’s
  • Spices (with sweet potatoes we like cinnamon, s&p, hot pepper flakes and garlic powder)

Pan #2-

  • Asparagus
  • Around 1 tbsp Olive oil poured over
  • Around 1-2 tbsp Water
  • Spices (s&p, basil, garlic powder, garlic and roasted peppers)
  • Squeeze of lemon juice

Pan #3-

  • Chicken tender pieces
  • Around 2 tbsp Coconut Oil
  • Spices (garlic powder, s&p, montreal chicken- I used a smoky bacon spice by Clubhouse that turned out awesome)

Then you literally put all three pans in the oven at the same time and set a timer for 45 minutes. Depending on how small you cut your sweet potatoes, this may differ.  Same with your chicken and asparagus, just check every 10-15 minutes and use a spatula with each pan to move everything around… but either way, easy meal prep!

Served with a pesto dip I made because my mini loves dipping EVERYTHING in a sauce or ketchup.

Pesto Dip-

  • 1/4 -1/2 Cup of Plain Fat Free Greek Yogurt
  • Tbsp Light Mayonnaise
  • Around 1-2 Tsp Pesto
  • Salt and Pepper
  • Lemon Juice to taste

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