meal prep

Sweet and Spicy Chicken and Shrimp

Sweet, spicy, decadent and super delicious, this sweet & spicy chicken and shrimp is all you need. This recipe is easy to make and perfect over rice.

Ingredients

  • Boneless skinless chicken breasts, diced
  • 1 lb of shrimp, peeled and de-veined
  • 1 stick of butter
  • 1/2 Tbsp Salt
  • 2 tsp garlic powder
  • 1 tsp cayenne pepper
  • 2 tsp red pepper flakes (chili peppers)
  • 1 Tbsp brown sugar
  • red onions, diced
  • Thyme
  • 1/4 C Worcestershire sauce

Instructions

  1. Rinse and clean the shrimp and chicken with water and then pat it down. Cut the chicken into pieces.
  2. Melt a stick butter in a medium-size cooking skillet over medium-high heat. Add the onions and cook for just about 3 minutes.
  3. Add the chicken and shrimp into the skillet. Add salt, garlic powder, cayenne, chili pepper, brown sugar, and thyme. Stir this all together, cook for 10 minutes.
  4. Add in Worcestershire sauce and cook for another 5 minutes.
  5. Garnish with fresh thyme and serve with rice or a side of your choice.
  6. Don’t forget to share your photos on social media and hashtag, #dinnerwithtayo.

Your Meal Prep Guide For The Week

Planning, preparing, and portioning your meals ahead of time is one of the most effective tools for keeping your food budget in check. I decided to put together some easy meal prep recipes to guide you along the way.

Before you begin, I’ve curated a playlist for you to enjoy while you meal prep.

The following recipes are your go-to guide and exactly what you need to fuel up for the week.

Baked Coconut Shrimp

Sweet Chili Salmon Wrap

Oven-Baked Chicken Quesadilla

Sweet and Spicy Chicken and Shrimp

Whole Wheat Pasta with Tomatoes & Fresh Basil

Baked Honey Garlic Salmon

Simple Parfait With Fresh Berries and Vanilla Yogurt

Simple Pineapple Green Smoothie

Chocolate Peanut butter Banana Protein Shake

Jamaican Jerk Chicken with a homemade Jerk sauce

INGREDIENTS

  • Pack of chicken thighs (or selection of your choice)
  • 2-3 scotch bonnet peppers (use habanero pepper for substitution)
  • ½ large red onion chopped
  • 6 cloves garlic
  • 4 stalks of scallion
  • 1/4 cup white vinegar
  • 1/4 cup soy sauce
  • 1 ½ teaspoons sea salt
  • 1 tablespoon ground black pepper
  • 1 tablespoon grated fresh ginger
  • 2 tablespoons Jamaican allspice
  • 2 tablespoons brown sugar
  • 1 teaspoon nutmeg
  • 2 tablespoons oil
  • 7 sprigs of fresh thyme
  • squeezed lime juice

INSTRUCTIONS

  1. Clean the chicken, season with salt and set aside.
  2. Add all the ingredients to a high-speed blender and blend until completely incorporated. Pour the majority of the sauce into a ziplock bag with the chicken. Save the remaining sauce for later. Let this marinate for 1-2 hours (it’s better if you allow the chicken to marinate into the sauce longer, ideally overnight).
  3. Grill the chicken on both sides until it’s cooked all the way through. Occasionally flip it on each side so you don’t burn the outside layer. It’s okay to have a nice brown texture on the outside.
  4. Once ready, remove the chicken from the grill. You can enjoy immediately or let flavors meld together for as long as you like.
  5. You can pick out the side of your choice with this dish. I made plantains with mine. If you don’t know by now I LOVE plantains.
  6. Enjoy this dish with family and friends. Don’t forget to hashtag, #dinnerwithtayo.

Abs In The Kitchen

Many of us aspire to live a healthy lifestyle, to feel fit and energized. But here’s the truth, life can be busy! While setting goals to eat healthy may be easy, following through with those goals and staying consistent can be the tricky part.

If you’re tired of ordering junk food out of impulse, spending too much money at restaurants, and not reaching your fitness goals, get ready to meet your new best friend: meal prep! I’ve outlined the basics, provided some tips and recipes to help make your meal prep process much easier.

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Coconut Jerk Shrimp and Plantains: Simple Weeknight Meal

Coconut Jerk Shrimp & Plantains is a delicious and flavorful dish that is perfect for a weeknight meal or a party. The shrimp are cooked in a flavorful jerk sauce made with coconut milk, soy sauce, brown sugar, lime juice, ginger, garlic, and scotch bonnet pepper. The plantains are fried until golden brown and tender, and they add a delicious sweetness to the dish. This dish is sure to please everyone at the table!

Here are some additional tips for making delicious Coconut Jerk Shrimp & Plantains:

  • Use fresh shrimp. The fresher the shrimp, the better the dish will taste.
  • Don’t overcook the shrimp. Shrimp should be cooked until they are pink and cooked through, but not overcooked, or they will become tough.
  • Use ripe plantains. Plantains that are too green will be starchy and not very flavorful. Plantains that are too ripe will be mushy.
  • Serve with rice or another grain. Coconut Jerk Shrimp & Plantains is a great dish to serve with rice or another grain. The rice will help to soak up the flavorful sauce.
  • Enjoy! Coconut Jerk Shrimp & Plantains is a delicious and flavorful dish that is sure to please everyone at the table!

Ingredients

  • 1 pound extra-large shrimp tail on, deveined, and cleaned
  • 1 coconut
  • 1 tablespoon lemon juice
  • 1 tablespoon coarsely ground pepper
  • 1 teaspoon fresh thyme
  • 1 teaspoon freshly grated nutmeg
  • 1 teaspoon salt
  • 1/4 cup soy sauce
  • 1 tablespoon vegetable oil
  • 1 medium onion coarsely chopped
  • 3 medium scallions chopped
  • 2 Scotch bonnet chilies chopped
  • 2 garlic cloves chopped
  • 1 tablespoon Jamaican all spice powder

Instructions

  1. Finely chop onions, sweet chili pepper, scallions, and garlic; set aside.
  2. Peel shrimp, devein and clean in a bath of vinegar or lemon with water.
  3. Drain and dry with paper towel. Place in a large bowl. Season with all spice, pepper, nutmeg, and pour soy sauce over shrimp and mix well. Let marinate for about 10 minutes.
  4. Here’s a trick on how to open the coconut at home with a hammer. Once you crack open the coconut, scrap some of the coconut out and set aside.
  5. Heat tablespoon of oil in a large skillet over medium heat. Add in pepper, onions, garlic, scallions, coconut and thyme. Cook for 5 minutes. Add shrimp and cook while stirring occasionally. Remove the shrimp from heat, cover and  set aside so it stays hot while you prepare your plantain or side of your choice.
  6. Cut the sweet plantains, and in a separate skillet, add 1 tablespoon of oil. Fry the plantains until they are golden. Remove the plantains from the skillet once ready. Place in a paper towel to remove excessive oil.
  7. Once the plantains are ready, serve immediately with shrimp.

Here’s How To Meal Prep For The Week

Meal prepping is the process of preparing meals in advance, typically on a weekend or other day off. This can save you time and money during the week, and it can also help you eat healthier.

There are many different ways to meal prep. Some people like to cook all of their meals for the week at once, while others prefer to cook just a few meals and then reheat them throughout the week. You can also meal prep by cooking individual components of meals, such as proteins, vegetables, and grains, and then assembling them when you’re ready to eat.

No matter how you choose to meal prep, there are a few things to keep in mind:

  • Plan ahead. Decide what meals you want to make and how much food you need.
  • Make a grocery list. This will help you stay on track and avoid impulse buys.
  • Cook in bulk. This will save you time and energy in the long run.
  • Store your food properly. This will help keep it fresh and flavorful.
  • Get creative. There are endless possibilities when it comes to meal prep. Don’t be afraid to experiment with different recipes and flavors.

Meal prepping can be a great way to save time, money, and stress. It can also help you eat healthier and make better food choices. If you’re new to meal prepping, don’t be afraid to start small. Just commit to cooking one or two meals in advance each week. Once you get the hang of it, you can gradually increase the amount of time you spend meal prepping.

Here are some recommended recipes to make.

 

Ingredients

Glazed Pork Chops:

  • 1/4 cup brown sugar 
  • 1/2 tsp cayenne powder
  • 1/2 tsp garlic powder
  • 1/2 tsp salt 
  • 2 Tbsp olive oil
  • 4 thick cut boneless pork chops
  • Fresh rosemary leaves

Honey Teriyaki Chicken:

  • 1.5 lbs Boneless Skinless Chicken Tenders (
  • 1/4 cup Honey
  • 1/2 cup Teriyaki Sauce
  • 1 tbsp Minced Garlic
  • 1 tsp. Red Crushed Pepper
  • 1/4 tsp. Salt
  • 2 tbsp. Sesame Seeds
  • 1 tbsp fresh diced parsley leaves

Instructions

For Glazed Pork Chops:

  1. Preheat oven at 350 degrees. In a small bowl, combine the brown sugar, cayenne pepper, garlic powder, salt, and rosemary leave. Rub the seasoning mixture over all sides of each chop. (For best taste marinate overnight.)
  2. Transfer pork chops on a baking tray and place it in the oven for 15 – 20 minutes or until the pork chops are nice and tender.
  3. When the chops are ready, pour the sauce in the bottom of the pan over the pork chops.
  4. Serve pork chops with wild/long rice (easy option is Uncle Ben’s Rice – super easy and quick to make) and a vegetable of your choice.

For Honey Teriyaki Chicken:

  1. Chop chicken tenders into one inch pieces. Transfer chicken into a large bowl. Add in teriyaki sauce, honey, minced garlic and salt and pepper. Mix together with chicken marinate over night for best flavor and taste.
  2. Transfer chicken (liquid and all) into an oiled and heated pan over medium high heat, stirring occasionally, for about 15 minutes.
  3. Cook until sauce has reduced. When the sauce thickens up and starts sticking to the chicken, add sesame seeds. Stir.
  4. Remove the chicken from the heat and serve with the rice and vegetable. 
  5. Serve chicken with wild/long rice (easy option is Uncle Ben’s Rice – super easy and quick to make) and a vegetable of your choice.

Breakfast

  1. Prepare scrambled eggs, pre-made hash browns, turkey sausage, and turkey bacon with broccoli.
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