Adaptable Winter Meal Prep Guide Basics

Step 1

Preheat oven to 375.

Step 2

Add wild rice and water (or vegetable broth) to a large pot and bring to a boil over high heat. (If using water, season with salt.) Once boiling, reduce heat to low, cover, and let simmer for 40 minutes. Fluff with a fork and let cool completely before transferring to a storage container to be refrigerated.

Step 3

Cut cauliflower into bite-sized florets. Lay flat on a parchment paper lined baking tray. Drizzle with 1-2 tablespoons of olive oil. Season with salt and pepper. Bake for 20 minutes, toss, then bake for a final 5 minutes. Let cool completely before transferring to a storage container to be refrigerated.

Step 4

Peel potatoes, and cut into 1/2" cubes. Lay flat on a parchment paper lined baking tray. Drizzle with 1-2 tablespoons of olive oil. Season with salt and pepper. Bake for 20 minutes, toss, then bake for a final 10 minutes. Let cool completely before transferring to a storage container to be refrigerated.

Step 5

Wash and cut carrots into 1/2" thick rounds. Lay flat on a parchment paper lined baking tray. Drizzle with 1-2 tablespoons of olive oil. Season with salt and pepper. Bake for 20 minutes, toss, then bake for a final 5 minutes. Let cool completely before transferring to a storage container to be refrigerated.

Step 6

Drain and rinse chickpeas. Gently dry off with a towel. Lay flat on a parchment paper lined baking tray. Drizzle with 1/2-1 tablespoon of olive oil. Season with salt and pepper. Bake for 20 minutes, toss, then bake for a final 5 minutes. Let cool completely before transferring to a storage container to be refrigerated.

Step 7

Bring a large pot of water to a boil over medium-high heat. Once boiling add eggs. Set a timer for 7 minutes. After 7 minutes, remove eggs from heat and transfer immediately to an ice bath. Let cool completely before transferring to a storage container to be refrigerated.

Step 8

Peel, wash and pat dry shrimp. Heat a pan or skillet over medium low heat. Drizzle 1 tablespoon of olive oil into the pan. Once hot, add shrimp, season with salt and pepper. Toss constantly for about 4-5 minutes, making sure each shrimp is pink and fully cooked before taking off heat. Let cool completely before transferring to a storage container to be refrigerated.