Week's Worth of Easy Mexican Inspired Meal Prep for Busy Flight Attendants I had a blast hosting my first meal prepping class this past Saturday! We prepped a week's worth of Mexican inspired food including 3 different flavors of chicken for the rice bowls with roasted vegetables, Mexican salad with lime dressing, non-fat creamy cilantro sauce, and fresh pico de gallo! See below all the recipes we used for the Mexican meal prep! This meal prep is especially excellent for flight attendants because it'll keep for up to 6 days, the salad does not have any lettuce that will welt, and it travels well. The chicken is also done with 3 different marinades, so you're not eating the same exact bowl every single day. AND we use a shortcut and use prepackaged seasoning to get the meal prep done faster! Win, win, and win! Because let's be real, as busy flight attendants we are short on time and energy during busy flying weeks. During the class I also handed out a handy, dandy "Flight Attendant Meal Prep Booklet" with tips and tricks for success, great meal prep worksheets to inspire you and to set you up for a great week worth of meals. I'll be posting an e version of this booklet soon so you can use these great tools to help you succeed even if you can't attend a class in person. Follow me on Instagram @travelfarglutenfree for the latest updates!  CHICKEN AND RICE BOWLSPrep each component of the bowls using the recipes below, then see assembly for bowl instructions. Chicken 3-Ways Ingredients 3 Pounds of Chicken Breast or Thighs Flavor 1: Half of jalapeno, 1/4 cup of cilantro, 1 lime Flavor 2: Taco Seasoning Flavor 3: Mrs. Dash Southwest Chipotle Powder Method
 Roasted VegetablesIngredients 2 Bell Peppers 1 Red Onion Salt, pepper, and umami powder to taste Optional: Zucchini, tomatoes Method
 Rice Cooker Spanish Rice Ingredients 2 Cups of Uncooked White Rice 1 Can of “Mixed Vegetables” (the ones with corns, peas, corn) 1 Small Can of Tomato Sauce (8 Oz) 1 Cup of Chicken Broth 1/2 teaspoon salt 1/2 teaspoon of unami powder 1/8 teaspoon black pepper 1/8 teaspoon of red pepper flakes Method
ASSEMBLY OF CHICKEN BOWLS Make a bed of 3/4 cup of rice at the bottom of your meal prep container. Top with 1/2 cup of chicken and 1/2 cup of roasted vegetables. Optional to add corn or black beans. Use canned corn and black beans and make sure to drain excess water in cans. No need to heat, just add straight from the can as the bowls will be heated up later anyhow. Super lazy, cheater shortcut to get meal prep done faster! SHORTCUTS Instead of roasting vegetables, use frozen vegetables and sauté them. Mexican Salad Ingredients 1 Head of Broccoli 1 Cucumber 1 Red Onion 2 Bell Pepper 1 Can of Corn 1/2 Head of cilantro (about a 1/4 of a cup) 2 Stalks of Green Onions Optional: 2 Avocados Optional: Black Beans Dressing 1/3 cup of extra virgin olive oil Juice of 2 small/medium limes 1/2 teaspoon salt 1/2 teaspoon of unami powder 1/8 teaspoon black pepper 1/8 teaspoon of red pepper flakes Method
 SAUCESUse these to put on top of your chicken and rice bowls, to dip cut vegetables in (bell peppers and cucumbers are great), or enjoy with corn tortilla chips. Non-Fat Creamy Cilantro Lime Sauce – The Healthier VersionIngredients 1 Cup of Plain Nonfat Greek Yogurt 1/4 cup of cilantro 1 tablespoon of minced garlic 1/2 teaspoon of unami powder 1/8 teaspoon black pepper Method
Pico De Gallo – Super Fresh, Easy, and Delicious! Ingredients 2 roma tomatoes 1/2 red onion 1/4 cup of cilantro 1 jalapeno 1 lime Salt, pepper, and umami powder to taste Method
Cut Vegetables as a SnackCut up vegetables and use it with the creamy cilantro dip to snack on during a flight. Vegetables I love to pack and snack on include bell peppers, cucumbers, carrots, celery, broccoli, and cauliflower, Click below to download a PDF file of the recipes!
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