MEAL PREP WITH ME FOR THE WEEK IN JAMAICA

yogurt

🥗Healthier: Greek yogurt

💰Cheaper: sour cream

Greek yogurt adds protein and creaminess while being lower in calories.

chicken

🥗Healthier: tofu

💰Cheaper: chickpeas

Chickpeas are a budget-friendly protein alternative.

rice

🥗Healthier: quinoa

💰Cheaper: bulgur

Bulgur is a more affordable whole grain option.

lentils

🥗Healthier: black beans

💰Cheaper: split peas

Split peas are often less expensive and cook quickly.

Wash 4 to 5 cups of rice.

Add a little oil to the pot and mix in green seasoning and spices including curry powder, turmeric, coriander, seasoning salt, white pepper, and chili flakes.

Stir the rice to coat it with the spices.

Add 6 cups of water and 2 cups of mixed vegetables to the pot.

Add a generous amount of butter and stir.

Cook on medium heat until the water starts to absorb, then cover and reduce heat to minimum to allow it to steam.

In a separate pan, heat oil and add green seasoning and jerk seasoning to 1 pound of lean ground beef, breaking it up as it cooks.

Add 1 tablespoon of soy sauce, 1 tablespoon of Worcestershire sauce, and some browning sauce for color to the beef mixture.

Mix in 1/4 cup of barbecue sauce and a little water to keep the beef moist, then turn the heat to low.

Prepare lettuce by scrubbing it with vinegar and salt, then rinse and dry.

Chop cucumber for a salad.

Mix the lettuce and cucumber, adding dressing if desired, or keep them separate until serving.

Make a smoothie with spinach, pineapple, mango, kiwi, and fresh water.

Fluff the cooked rice and allow it to steam for another 5 minutes.

Blend apple, ginger, and beetroots with water to make juice, adding honey and vanilla extract for flavor.

Mix 2 and 1/2 cups of oats with a scoop of vanilla protein powder and melted peanut butter and honey.

Spread the oat mixture onto foil and level it out to form bars.

Melt chocolate with a little oil in the microwave and spread it over the oat mixture.

Chill the mixture in the fridge to set, then cut into squares.

Clean the chicken and marinate it with green seasoning and store-bought jerk spice, then let it marinate in the fridge.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens