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Easy 12-Hour Shift Meal Prep for Nurses

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A practical, flavorful, and nourishing meal prep recipe designed for nurses working long 12-hour shifts. It features simple ingredients, quick preparation, and balanced nutrition to keep you energized and satisfied.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 12 oz / 340 g)
  • 2 tablespoons olive oil
  • 1 tablespoon soy sauce (low sodium preferred)
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • 1 cup broccoli florets (fresh or frozen)
  • 1 cup baby carrots, sliced lengthwise
  • 1 red bell pepper, sliced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 cup brown rice (uncooked) or quinoa (for a gluten-free option)
  • 2 cups water or low-sodium vegetable broth
  • Optional: Fresh lemon juice (a splash)
  • Optional: Chopped fresh parsley or cilantro (for garnish)
  • Optional: Red pepper flakes (if you like a bit of heat)

Instructions

  1. Rinse 1 cup of brown rice or quinoa under cold water. In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add the grain, reduce heat to low, cover, and simmer for 30-40 minutes (brown rice) or 15 minutes (quinoa) until tender and water is absorbed. Fluff with a fork and set aside.
  2. In a mixing bowl, combine olive oil, soy sauce, garlic powder, smoked paprika, salt, and pepper. Add chicken breasts and toss to coat evenly. Let marinate at room temperature for 10 minutes or longer in the fridge if you have extra time.
  3. While the chicken marinates, wash and slice broccoli, carrots, and red bell pepper. Toss the veggies with a tablespoon of olive oil and sprinkle with salt and pepper.
  4. Heat a large skillet over medium-high heat. Once hot, add the marinated chicken breasts. Cook for 4-5 minutes per side until golden brown and cooked through (internal temperature should reach 165°F / 74°C). Remove from the pan and let rest for a few minutes before slicing.
  5. In the same skillet, add the veggies and sauté over medium heat until tender but still crisp, about 5-7 minutes. Stir occasionally, adding a splash of water if the pan gets dry to steam and soften.
  6. Divide the cooked rice or quinoa evenly among your meal prep containers. Add sliced chicken and sautéed veggies on top. Drizzle with fresh lemon juice and sprinkle chopped parsley or cilantro if desired.
  7. Allow the containers to cool slightly before sealing. Store in the refrigerator for up to 4 days or freeze for up to a month.

Notes

Marinate chicken for at least 10 minutes for best flavor; can marinate overnight for extra tenderness. Use medium-high heat to sear chicken to lock in juices. Avoid overcooking veggies to keep them crisp and nutrient-rich. Pre-cooked frozen brown rice packets can save time. Label meals with dates to avoid food waste. For vegetarian options, swap chicken with tofu, tempeh, or chickpeas. For grain-free, use cauliflower rice.

Nutrition

Keywords: meal prep, nurse meal prep, healthy recipes, 12-hour shift meals, easy meal prep, chicken meal prep, quick healthy meals

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