1Prepare three recipes by composing meals directly into oven-safe and freezer-safe glass containers, making approximately three meals for three people.
2Prepare three recipes by composing meals directly into oven-safe and freezer-safe glass containers, making approximately three meals for three people.
3Prepare three recipes by composing meals directly into oven-safe and freezer-safe glass containers, making approximately three meals for three people.
4For the first recipe (Tajine style), add quinoa, carrots, chicken, green olives, yellow onion, couscous spices (cumin, ginger, garlic, cinnamon, nutmeg, coriander), salt, pepper, and broth to a container.
5For the first recipe (Tajine style), add quinoa, carrots, chicken, green olives, yellow onion, couscous spices (cumin, ginger, garlic, cinnamon, nutmeg, coriander), salt, pepper, and broth to a container.
6For the first recipe (Tajine style), add quinoa, carrots, chicken, green olives, yellow onion, couscous spices (cumin, ginger, garlic, cinnamon, nutmeg, coriander), salt, pepper, and broth to a container.
7For the second recipe (Gnocchi style), add gnocchi, bacon strips, light cream, spinach, mushrooms, parsley, paprika, turmeric, salt, pepper, and broth to a container.
8For the second recipe (Gnocchi style), add gnocchi, bacon strips, light cream, spinach, mushrooms, parsley, paprika, turmeric, salt, pepper, and broth to a container.
9For the second recipe (Gnocchi style), add gnocchi, bacon strips, light cream, spinach, mushrooms, parsley, paprika, turmeric, salt, pepper, and broth to a container.
10For the third recipe (Chili style), add cooked red beans, 5% fat ground beef, tomato coulis, red onion, chili spices, spinach leaves, mushrooms, salt, and pepper to a container.
11For the third recipe (Chili style), add cooked red beans, 5% fat ground beef, tomato coulis, red onion, chili spices, spinach leaves, mushrooms, salt, and pepper to a container.
12For the third recipe (Chili style), add cooked red beans, 5% fat ground beef, tomato coulis, red onion, chili spices, spinach leaves, mushrooms, salt, and pepper to a container.
13Mix all ingredients in each container.
14Mix all ingredients in each container.
15Mix all ingredients in each container.
16Bake all containers in the oven for 30 minutes at 180°C.
17Bake all containers in the oven for 30 minutes at 180°C.
18Bake all containers in the oven for 30 minutes at 180°C.
19After baking, let the dishes cool down.
20After baking, let the dishes cool down.
21After baking, let the dishes cool down.
22Close the containers and place them in the freezer for later reheating.
23Close the containers and place them in the freezer for later reheating.
24Close the containers and place them in the freezer for later reheating.
Ingredients
150 g quinoa cru
150 g quinoa cru
150 g quinoa cru
300 g Carottes
300 g Carottes
300 g Carottes
200 g Poulet
200 g Poulet
200 g Poulet
1 poignées Olives vertes
1 poignées Olives vertes
1 poignées Olives vertes
1 Oignon jaune
1 Oignon jaune
1 Oignon jaune
1 cas Épices couscous
1 cas Épices couscous
1 cas Épices couscous
30 cl bouillon
30 cl bouillon
30 cl bouillon
300 g Gnocchis
300 g Gnocchis
300 g Gnocchis
150 g Allumettes de bacon
150 g Allumettes de bacon
150 g Allumettes de bacon
20 cl crème légère
20 cl crème légère
20 cl crème légère
3 poignée Épinards
3 poignée Épinards
3 poignée Épinards
250 g Champignons
250 g Champignons
250 g Champignons
1 cas Persil
1 cas Persil
1 cas Persil
1 cc curcuma
1 cc curcuma
1 cc curcuma
1 cc curry
1 cc curry
1 cc curry
Sel
Sel
Sel
poivre
poivre
poivre
30 cl bouillon
30 cl bouillon
30 cl bouillon
300 g haricots rouges cuits
300 g haricots rouges cuits
300 g haricots rouges cuits
2 Steaks hachés à 5% MG
2 Steaks hachés à 5% MG
2 Steaks hachés à 5% MG
1 boîte Coulis de tomates
1 boîte Coulis de tomates
1 boîte Coulis de tomates
1 Oignon rouge
1 Oignon rouge
1 Oignon rouge
2 cc curcuma
2 cc curcuma
2 cc curcuma
2 cc épices chili
2 cc épices chili
2 cc épices chili
Sel
Sel
Sel
poivre
poivre
poivre
Equipment
boîtes en verre de conservationfour
Tips
Use glass containers that are oven and freezer safe for meal prepping.
Adjust quantities based on the number of people and desired portions.
The combination of protein and fiber helps maintain stable energy levels and regulate blood sugar.
Spices are rich in antioxidants and boost flavor without adding much salt.
Féculents do not make you gain weight; it's the overall balance of the recipe that matters.
For even cooking, add broth to the one-pot dishes.
You can double quantities depending on the number of people/portions you want.
Optionally cover with baking paper and stir halfway through cooking.