Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...Tell Me More
Putting dinner on the table just got easier with this meal prep plan that bangs out three dinners at once. All the mix-and-match ingredients you need for three different meals are cooked on single sheet pans, making cleanup easy, too.
The cooked ingredients are simply seasoned with salt and pepper for maximum versatility. Add more varied flavors when you dish up by incorporating the suggested herbs, spices, dressings, and garnishes.
Each meal provides 4 servings. The food can be served at room temperature, reheated in a microwave, or reheated by sautéing the ingredients briefly in a pan with oil.
This menu is only a guide. Feel free to mix and match the ingredients with your tastes in mind.
Time: Approximately 90 minutes
Heat oven to 425 ºF/218 ºC
Cover sheet pans with parchment paper or foil (optional). IMPORTANT NOTE: Parchment paper cannot go under a broiler. Do not use parchment paper under the steak when broiling.
Cut the small potatoes into ½-inch-thick rounds. Spread the potatoes out on a sheet pan. Lightly coat the potatoes with avocado oil.
Pat chicken thighs dry with paper towels. Arrange chicken thighs, skin side up, on the sheet pan with the potatoes. Set aside.
Cut the delicata squash in half lengthwise and scoop out the seeds, peel the red onion and cut in half, stem and seed the bell peppers. Cut all vegetables into 1/2-inch slices.
Spread the vegetables out on a sheet pan. Lightly coat with avocado oil. Set aside.
Cut the broccoli into florets. Spread broccoli florets out across one side of a sheet pan. Spread the cherry tomatoes out on the other side of the pan. Lightly coat everything with avocado oil. Set aside.
And finally…pat the steak dry with paper towels. Season generously with salt. Set aside on a plate.
Season the ingredients on all three of the sheet pans with salt and pepper.
Put all three of the sheet pans in the oven. Set the timer for 20 minutes. Gently mix and toss the vegetables once or twice while they cook.
After 20 minutes, remove the squash, onion, bell peppers, broccoli, and tomatoes from the oven. (If the vegetables aren’t cooked enough for your preference, they can stay in the oven a bit longer.)
Set the timer for 10 minutes, and continue to cook the chicken thighs 10 minutes more until the skin is browned and chicken is cooked through (165 °F).
While the chicken finishes cooking, scrape the vegetables off one of the sheet pans into a food storage container. Set the steak on this sheet pan. (NOTE: Parchment paper cannot go under a broiler. Remove parchment paper before broiling the steak.)
When the timer goes off, remove the chicken from the oven. Turn the broiler on to high.
Place the sheet pan with the steak on the top rack under the broiler. Broil the steak, flipping once, until the meat registers 135°F (medium-rare) and the meat is charred on the edges, about 4 to 5 minutes a side. Let the cooked steak rest outside the oven for 10 minutes before slicing it thinly against the grain.
Set food storage containers out on the counter. Separate the chicken and steak into containers. Store the potatoes in one container. Store the delicata squash, onion, and bell peppers in another container. Store the broccoli in one container and the tomatoes in another. All of these cooked ingredients will stay fresh in the refrigerator for 3 to 5 days.
When you’re ready to eat, take out the containers and assemble a meal. You can assemble the ingredients into meals any way you like, but here are three ideas:
Shredded chicken with roasted delicata squash, red onion, and bell peppers, plus avocado, green onion, salsa, cilantro, and a squeeze of lime
Shred the meat of four chicken thighs. Toss the meat with ¼ teaspoon cumin and chili powder. In each bowl, combine shredded chicken with half of the delicata squash, red onion, and roasted bell peppers.
Add garnishes: sliced avocado, green onion, salsa, cilantro, squeeze of lime
Add extra flavor: Thin Primal Kitchen Chipotle Lime Mayo with a few squeezes of lime juice until it has a slightly thinner consistency. Drizzle mayo on top.
Nutritional Information (per serving):
Steak and broccoli over ginger and garlic cauliflower rice, garnished with green onions, toasted nori, and coconut aminos
In a saucepan, sauté a few finely chopped garlic cloves and a 2-inch piece of ginger root (peeled and cut into thin strips) in avocado oil until fragrant and lightly browned, 1 to 2 minutes.
Heat cauliflower rice according to package directions. Mix the garlic and ginger into the cauliflower rice, and portion into bowls. Top the cauliflower rice with sliced steak and broccoli.
Add garnishes: green onion, toasted nori (or Seasnax)
Add extra flavor: Drizzle coconut aminos on top
Chicken thighs with roasted potatoes, tomatoes, delicata squash, red onion, bell peppers, and sautéed garlic spinach with kalamata olives, fresh herbs, and a squeeze of lemon
On a plate, serve whole chicken thighs with the roasted potatoes, tomatoes, and leftover delicata squash, red onion, and bell peppers. Saute the bags of baby spinach in extra virgin olive oil with several cloves of minced garlic until the spinach wilts. Add spinach to the plates.
Add garnishes: chopped fresh parsley, dill, oregano, and/or mint, Kalamata olives, squeeze of lemon
Add extra flavor: Drizzle Primal Kitchen Greek Vinaigrette on top
Nutritional Information (without dressing):