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One of the mistakes I made during the early days of my weight loss journey was to throw a switch and eat foods that I despise – simply because it’s part of the cookie-cutter plan I found on the internet. Over time, my willpower simply gave out even though I was determined to change my eating habits. The problem with that sort of diet menu is that it starts and it ends. And once it does end, you go back to your old ways – eating empty calories, greasy foods and sweets that are high in calorie content.
It wasn’t until many years later that I realized how important it is to actually include different flavours in my meals as part of the diet plan.
Just as I start slowly with my workout routine, I start slowly changing my dietary routine.
I choose the common spices, seasonings, and sauces that emulate the foods I have on a regular basis. It’s important to make healthy food taste good in order to be consistent with my weight loss plan.
I have been including the following recipes in my diet plan ever since I started my weight loss journey. Rest assured, the recipes that I’m about to present are based on ingredients that most likely are already in your pantry, so you don’t have to spend a fortune in getting the ingredients from a gourmet store.
These healthy meal prep recipes offer sweet/sour/spicy or any sensation you crave, and you get some important nutrients as well!
There’s One Ingredient that I Will Include in Every Single Meal Prep Recipe…
… and that’s chicken breast.
There are a few reasons why I choose it as the main ingredient for today’s meal prep:-
1. It’s high in protein, which means it helps me to maintain my muscle mass and contributes to a feeling of satiety. The satiation is what prevents me from putting my hands into a bag of potato chips during tea time.
2. It can be stored inside the freezer for a long time. I get to keep it in the freezer for up to a month. (Though I normally consume it within 2 weeks max)
3. It’s lower in saturated fats compared to other cuts of meat. Saturated fats increase LDL cholesterol (the bad ones), which can clog up your blood arteries. Over time, this may cause health issues such as heart disease and stroke.
4. It’s affordable. You can easily purchase it at any major supermarket or wet market at an affordable price.
I first came up with this idea while I was practicing intermittent fasting. Since I start breaking my fast around noon, the only thing I have to do during the meal prep stage is to cook the chicken breast in bulk, and pair it with lettuce, rice, broccoli, or even eat it on its own for lunch and dinner.
Now, at this point, you might have the perception that chicken breast is all dry and chewy …
… which can be true, but only if you cooked it the wrong way.
What you should be doing instead, is to velvet the meat before your stir-fry it.1
What Does Velveting Means?
For those who are not familiar with it, velveting is the practice of marinating the meat to preserve the original flavour and texture. This essential technique is commonly used in Chinese cooking to enhance the fragrance of the stir-fried dish.
Here are the steps you need to follow to velvet the meat:-
1. Dice or slice 200g of chicken breast into small pieces.
2. Mix 1/2 tsp of salt, 1/2 tsp of white pepper, 1tbsp of cornstarch, and 2 tbsp of water into the bowl of chicken breast, and coat it well.
3. Leave the meat aside and let it marinate for 20 to 30 minutes while you prepare the other ingredients for subsequent steps. (More on that in individual recipes listed down below.)
The coating from the cornstarch helps to protect the meat from the intense heat of the non-stick pan, and that prevents your protein from being overcooked and toughening.
How To Cook Perfect Juicy Chicken Breast Every Time
After about half an hour of marinating, the starch has locked in the moisture in the chicken breast, and we can start cooking the bird2.
1. Spray about 3 seconds of oil spray on the pan evenly.
2. Heat up the pan using medium heat.
3. Lay all the pieces of chicken breast on the non-stick pan and let it cook until the side of the chicken turns golden brown.
4. Turn the heat down to low heat, and flip it around and let it cook for another 3 minutes with the lid on.
Once it’s done, pour all the chicken breast into a bowl.
The velveting1 and cooking method2 are simple yet crucial skills that can turn a dry and bland chicken into a moist and tender one. If your meal didn’t turn out the way you wanted it to, make sure to refer back to these 2 steps and double-check if you’re following the steps correctly.
5 Time-Tested Recipes That You Can Trust
Growing up, budget was tight and even though my mother was working full time as a nurse, I dined like royalty because she always managed to prepare nourishing meals ahead of her shift. All I have to do is to take it out from the fridge and reheat it for my next meal.
A fabulous cook who’s still trying to improve on her cooking till today, she has since passed her tried-and-true recipes down to me, and that’s what I’m going to share with you today.
Without further ado, let’s start turning the bird into a delicious, mouth-watering dish!
Hoisin Flavour
Ingredients
Ingredients to Tenderize Chicken
- 200 g Chicken Breast (Cut into Cubes)
- 1/2 tsp Salt
- 1/2 tsp White Pepper
- 1 tbsp Cornstarch
- 2 tbsp Water
Other Ingredients
- 1/2 Big Onion
- 1/2 Capsicum
- 2 cloves Garlic
- 1 tsp Ginger (About 1cm in Length)
- 5 Dried Chilli
Sauce
- 2.5 tbsp Soy Sauce
- 1.5 tbsp Hoisin Sauce
- 1 tbsp Chilli Sauce
- 1/4 tsp Sugar
- 5 tbsp Water
Instructions
- Marinate the chicken using velvet method as described above, and prepare the other ingredients in the meantime.
- Slice all the veggies into pieces.
- Mix all the sauce, add 5tbsp of water.
- Cook the chicken using the cooking method as described above, and set them aside once you're done with it.
- Spray a new layer of oil.
- Stir fry onion, followed by garlic, ginger, chilli pieces, capsicum, and finally chicken pieces together with the sauce.
Notes
Black Pepper Flavour
Ingredients
Ingredients to Tenderize Chicken
- 200 g Chicken Breast (Cut into Cubes)
- 1/2 tsp Salt
- 1/2 tsp White Pepper
- 1 tbsp Cornstarch
- 2 tbsp Water
Other Ingredients
- 1/2 Big Onion
- 1/2 Capsicum
- 2 Cloves of Garlic
- 1 tbsp Black Pepper Powder
- 1 Dried Chilli
Sauce
- 1.5 tbsp Soy Sauce
- 1 tsp Oyster Sauce
- 1 tsp Sugar
- 10 tbsp Water (75ml)
Instructions
- Marinate the chicken using velvet method as described above, and prepare the other ingredients in the meantime.
- Slice all the veggies into pieces.
- Mix all the sauce, add 10 tbsp of water.
- Cook the chicken using the cooking method as described above, and set them aside once you're done with it.
- Spray a new layer of oil.
- Stir fry onion, followed by garlic, capsicum, and finally chicken pieces together with sauce.
Notes
Sweet and Sour Flavour
Ingredients
Ingredients to Tenderize Chicken
- 200 g Chicken Breast (Cut into Cubes)
- 1/2 tsp Salt
- 1/2 tsp White Pepper
- 1 tbsp Cornstarch
- 2 tbsp Water
Other Ingredients
- 1/2 Big Onion
- 150 g Mixed Veggie (Carrot + Sweet Corn + Peas)
Sauce
- 4 tbsp Tomato Sauce
- 1 tbsp Oyster Sauce / Soy Sauce
- 1 tbsp Sugar
- 1 tsp White Vinegar or Lemon Juice
- 10 tbsp Water (75ml)
Instructions
- Marinate the chicken using velvet method as described above, and prepare the other ingredients in the meantime.
- Slice or dice the big onion.
- Mix all the sauce, add 10 tbsp of water.
- Cook the chicken using the cooking method as described above, and set them aside once you're done with it.
- Spray a new layer of oil.
- Stir fry onion, followed by mixed veggies, and finally pour chicken pieces into the non-stick pan to cook together with the sauce.
Notes
Three-Cup Chicken Flavour
Ingredients
Ingredients to Tenderize Chicken
- 200 g Chicken Breast (Cut into Cubes)
- 1/2 tsp Salt
- 1/2 tsp White Pepper
- 1 tbsp Cornstarch
- 2 tbsp Water
Other Ingredients
- 5 cloves of Garlic
- 1 thumb-sized Ginger
- 1 bundle of Fresh Basil Leaves (To be added to the chicken just before dish out )
Sauce
- 50 ml Sesame Oil
- 50 ml Shaoxing Wine
- 50 ml Soy Sauce
Instructions
- Marinate the chicken using velvet method as described above, and prepare the other ingredients in the meantime.
- Slice or dice garlic and ginger.
- Cook the chicken using the cooking method as described above, and set them aside once you're done with it.
- Pour in the sauce separately, followed by garlic, ginger, and finally chicken pieces into the non-stick pan to cook together with the sauce. Served with fresh basil leaves when you're about to eat it.
Notes
Kung Pao Chicken Flavour
Ingredients
Ingredients to Tenderize Chicken
- 200 g Chicken Breast (Cut into Cubes)
- 1/2 tsp Salt
- 1/2 tsp White Pepper
- 1 tbsp Cornstarch
- 2 tbsp Water
Other Ingredients
- 1/2 Big Onion
- 1/2 Capsicum
- 1 clove of Garlic
- 1 tsp Ginger (About 1cm in length)
- 5 Dried Chilli
- 1 stalk of Scallion (Cut into Rings)
- 30 g Cashew Nuts
Sauce
- 2.5 tbsp Soy Sauce
- 1.5 tbsp Oyster Sauce
- 1 tbsp Chilli Sauce
- 1/4 tsp Sugar
- 5 tbsp water
Instructions
- Marinate the chicken using velvet method as described above, and prepare the other ingredients in the meantime.
- Slice all the veggies into pieces.
- Mix all the sauce, add 5tbsp of water.
- Cook the chicken using the cooking method as described above, and set them aside once you're done with it.
- Spray a new layer of oil.
- Stir fry onion, followed by garlic, ginger, chilli pieces, capsicum, and finally chicken pieces together with the sauce.
- Sprinkle scallions and roasted peanuts, and continue to cook for a further 2 minutes to infuse all of the flavours together.
Notes
I like to cook my vegetables on the day I’m consuming the meal because I like it fresh and it gets soggy if I were to cook it in advance. Alternatively, I would just grab some ready-washed salad from the supermarket (The pros of having a supermarket in the same building where you work!) and eat it while I am having my lunch.
If you do not have the time to prepare the veggies on the day you reheat your meal, feel free to cook up some broccoli during the weekend and store it in the meal prep container, separated from the meal prep recipes above.
Non-Stick Pans are Great — Until They Start Sticking!
It is actually VERY important to invest in a good quality non-stick pan. Basically, you will be able to reduce oil usage as it can reduce the chances of the food stuck on the pan after you have finished cooking.
Most people made the mistake of cleaning the surface of a non-stick pan by scrubbing the food residue off with the green side of a sponge. Please take note that it should NEVER be used on the surface as it will rub the coating off. Instead, here’s what you should be doing to clean the non-stick pan thoroughly without damaging the coating:-
1. Pour some hot water into the pan.
2. Cover the edge of wooden spatula with a clean piece of cloth.
3. Wipe the pan in a clockwise motion.
Meal Prep Storage Guide to Keep Your Food Fresh
1. Let the food cool down in a big bowl before putting them into separate containers. You will need to make sure that it’s completely cooled down, otherwise it will spoil quickly.
2. You may choose to use a food scale to weigh your portion, or you can just eyeball the portion before splitting it into different containers.
3. Put it in the freezer once you’re done.
Go for BPA-free containers with divided compartments, as they allow you to separate the meat from the rice, preventing your healthy meal from turning into a soggy mess of sadness during lunchtime.
As you can see, it isn’t hard to create meals that deliver both taste AND solid nutrition – the nutrients you need to see your waist shrinking without sacrificing your palette. Even if you’re short on time and cost-conscious, you can easily whip up healthy foods to help you lose weight – all you need to do is to be creative with your typical everyday ingredients!
And trust me, you won’t miss the unhealthy foods as much as you thought.