Summer Meal Prep Using Your Grill




The summer is in full swing and I've been loving being able to cook all of my summertime

favorites on the grill! Grilling is not just for dinner, but can absolutely be used to set yourself and your family up for fueling success for the week by using it to meal prep!


Meal prepping is as simple as 1, 2, 3! Choose your protein, add colorful veggies, and finish with a starch! Get inspired to grill your meal prep with the recipes below!




Grilled Chicken Breast


Gymnast Nutrition Tip: Most gymnasts will *need 3-5oz or 1/4 of their plate from protein foods like chicken.


Ingredients:

  • 4 large chicken breasts

  • 2T olive (or other high heat oil)

  • 1t garlic powder

  • 1t onion powder

  • 1-2t of your favorite fresh or dried herbs (like parsley, oregano, rosemary, thyme, or cilantro)

  • Salt and Pepper to taste

Directions:

  1. Depending on the size of the chicken breasts, butterfly (cut in 1/2 width wise across the middle) so 1 thick breast become 2 thinner breasts. Wrap breasts in plastic wrap and pound with a meat mallet to tenderize and ensure they have an even thickness

  2. Mix olive oil with seasoning blend. Brush on both sides of the chicken.

  3. Preheat grill to medium heat

  4. Grill chicken 7-10 minutes each side, until the internal temperature reaches 165F

Don't feel limited to chicken. Many protein options come out great on the grill and also work for prepping! Also try pork chops, turkey loin, salmon, tofu, or steak!


Grilled Summer Veggies


Gymnast Nutrition Tip: A serving of veggies is 1C raw or 1/2C cooked. Prepare enough to put at least *1/2C of the grilled veggies or 1/4 of the plate for each meal prep.


Ingredients:

  • 2+ Cups of your favorite summer veggies, raw (like zucchini, summer squash, peppers, onions, mushrooms, asparagas, cauliflower, or brussle sprouts)

  • 2T - 1/4C olive oil (or other high-heat oil, more oil may be needed depending on the amount of veggies)

  • Salt and Pepper to taste

  • 1t garlic powder

  • 1t onion powder

Directions:

  • Preheat grill over medium heat

  • Cut large vegetables into 2inch pieces (small enough to be managable but not too small that they slide through the grill grates)

  • Cook vegetables 5-10 minutes on each side, until they are tender and cooked through and grill marks appear (cooking times will be different depending on the type of vegetable and how well cooked you prefer)


Grilled Red Potatoes (like from The Cozy Cook)


Gymnast Nutrition Tip: Most gymnasts will want 1/3-1/2 of their meal plate from starchy foods like potatoes. Plan enough so each meal has approximately 1 C* of the potatoes.


Ingredients:

  • 2 lbs. red potatoes

  • ¼ cup olive oil (or other high heat oil)

  • 1t garlic powder

  • 1 teaspoon rosemary

  • ¾ teaspoon oregano

  • ¾ teaspoons thyme

  • ¾ teaspoons sage

  • 1 teaspoon salt

  • 1/8 teaspoon pepper

Directions:

  1. Combine the spices for the potato seasoning. Drizzle most of the olive oil over the spice mix and stir well to combine. Only add the remaining oil to the potatoes if necessary.

  2. Slice the potatoes into ½ inch thick slices.

  3. Place the potato slices into a large bowl and drizzle them with the olive oil/seasoning mix. Toss to combine well.

  4. Preheat the grill to medium-high heat.

  5. Layer two large pieces of foil down and lightly coat it with cooking spray.

  6. Place the potatoes on top of the foil, in a single layer if possible. Cover with foil and seal it shut.

  7. Place the foil packet on the grill and shut the lid. Heat for 20 minutes.

  8. Flip the potatoes and heat for an additional 5-10 minutes.

  9. Remove from the grill and serve!

*Portion sizes vary for gymnasts. For more specific portion size recommendations, please contact Kerry or work with a Registered Dietitian


Enjoy your delicious grill prepped meals this week!

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