Global

Weekly Buffet Prep: Proteins, Grains & Roast Veg

Name: Weekly Buffet Prep: Proteins, Grains & Roast Veg
Cuisine: Global
Ingredients: 600g chicken breast; 500g lean beef or turkey mince; 2 cups brown rice or quinoa (dry); 2 sweet potatoes, chunked; 2 heads broccoli, in florets; 2 peppers, sliced; 2 tbsp olive oil; Simple seasoning: salt, pepper, garlic powder, paprika; 2–3 sauces kept in side pots (pesto, salsa, yogurt-lemon)

The mix-and-match method: cook plain chicken, mince, grains and two trays of veg in one sitting, then build different meals all week — bowls, wraps, stir-fries.

Ingredients

600g chicken breast
500g lean beef or turkey mince
2 cups brown rice or quinoa (dry)
2 sweet potatoes, chunked
2 heads broccoli, in florets
2 peppers, sliced
2 tbsp olive oil
Simple seasoning: salt, pepper, garlic powder, paprika
2–3 sauces kept in side pots (pesto, salsa, yogurt-lemon)

Method

1
Cook the grains; spread on a tray to cool fast, then box.
2
Roast the sweet potato, broccoli and peppers in oil at 200°C (400°F) for 25 minutes.
3
Grill the seasoned chicken; brown the mince separately.
4
Store each component in its OWN airtight container (not mixed).
5
Refrigerate everything within 2 hours; build different plates each day, adding sauce at the last minute.

Swaps & variations

Any proteins you like — eggs, tofu, fish (eat fish portions first)
Swap grains for couscous or bulgur
Rotate sauces to change the cuisine

Storing & freezing

Components keep 3–4 days refrigerated (fish 3). Storing components separately is what keeps day-4 dinners tasting fresh — sauce on at serving, never before.

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