The school semester has almost reached the end and sadly so has our motivation to eat right. However, with assignments, major projects and exams on the agenda, proper nutrition is a key to success. Eating healthy does not mean spending a lot, it means including all 5 food groups in each meal (and NO PIZZA DOESN’T COUNT).

Remember, meal prep can be your friend in these stressful times. By making meals in advance for the week you are more motivated to eat healthy as they are already prepared instead of just picking up fast food on the way home or snacking on chips the whole day.

*Each serving is $5


Shopping list (1)

Meal 1

What You need:

  • 1 boneless skinless chicken breast
  • shake and bake
  • salsa
  • 1/4 of grated mozzarella cheese
  • 1/2 cup of green beans
  • 1/4 cup onion

How to Make It:

  1. Heat oven to 400°F.
  2. Coat chicken in Shake and Bake as directed on the package and place on a baking sheet.
  3. Bake for 20 minutes or until the chicken is done (there should be no pink when cut into)
  4. While chicken is baking, grate cup of the cheese and place to the side.
  5. Cut green beans and onions.
  6. After 15 minutes, place vegetables in a frying pan with a centimetre of water on the bottom and cover on medium heat.
  7. When chicken is done, top with salsa and cheese, continue baking for 5 minutes (or when cheese is melted). Remove cover from vegetables and let cook for remaining time.

2

What You Need:

  • 1 cup of rotini pasta (uncooked)
  • 1 sausage cut into 1/2 inch slices
  • 1/2 tomato diced
  • 1/2 onion
  • 4 table spoons of Balsamic Vinaigrette
  • 1/4 grated Mozzarella cheese

How to Make It:

  1. Cook pasta as directed on package not including the salt
  2. Meanwhile, cook sausage in a frying pan on medium-high heat for 10 minutes, stirring occasionally. Drain excess fat. Add tomato, onion and dressing. Cook until the onions are heated through.
  3. Combine the mixture with the cooked (and drained) pasta and add the cheese.

4

What You Need:

  • 1 sausage
  • green and red pepper cut into slices
  • onion sliced into rings
  • 2 Tbsp. of balsamic vinaigrette
  • 1/2 tomato diced
  • 1 bun
  • 1/4 cup grated mozzarella cheese

How to Make It:

  1. Cook sausage in a frying pan with some water on medium high for 12 minutes covered, stir occasionally
  2. Add peppers, onion and dressing to pan. Cook for 5 minutes or until vegetables are crisp-tender. Stir in tomatoes. Bring to boil with 1/2 cup of water. Cook for 5 minutes.
  3. Cut Sausage lengthwise in half without cutting through. Place on bun and top with vegetable mixture and cheese.

3

What You Need:

  • 1 Tbsp. oil
  • 1 boneless skinless chicken breasts, cut into strips
  • 1/2 yellow pepper, cut into strips
  • 3 Tbsp. Sweet ‘N Sour Sauce
  • 3 Tbsp.Balsamic Vinaigrette Dressing
  • 1 Tbsp. soy sauce
  • 1/2 cups frozen broccoli florets, thawed
  • 1/2 cups instant white rice, cooked

How to Make It:

  1. Heat oil in large nonstick skillet on medium-high heat. Add chicken and peppers; cook 8 min. or until chicken is done, stirring occasionally.
  2. Add sweet-and-sour sauce, dressing and soy sauce; mix well. Stir in broccoli; cook 2 min. or until heated through, stirring occasionally.
  3. Serve over rice.

5

What You Need:

  • 1 cup of Rontini pasta
  • 1 boneless skinless chicken breast, cut into bite size pieces
  • 1/4 cup of salsa
  • 1/2 green pepper, cut into strips
  • 1/2 of Grated Mozzarella cheese

How to Make It:

  1. Cook pasta as directed on package, omitting salt.
  2. Meanwhile, heat large nonstick skillet sprayed with cooking spray on medium-high heat. Add chicken; cook and stir 2 min. Stir in salsa, corn and peppers. Bring to boil. Simmer on medium-low heat 10 min. or until chicken is done, stirring occasionally.
  3. Drain pasta. Add to chicken mixture; mix lightly. Top with cheese. Remove from heat; cover. Let stand 1 min. or until cheese is melted.

Bon Appetite! and Happy Studying Badgers!