Why Meal Prep?

Meal prepping saves time, reduces stress, and supports better nutrition. By planning and preparing meals ahead of time, you'll avoid the daily hassle of cooking and stay consistent with healthy eating.

Jamaican Meal Prep Overview

This meal prep plan includes a mix-and-match system to create flavorful meals. Each meal contains a base, protein, vegetables, toppings, and a homemade sauce or dressing. This plan is designed to provide lunch and dinner for one person for 5 days (10 meals total), leaving room for flexibility and other meals.

Core Meal Components:

• Base Options: Brown rice, coconut rice, or quinoa
• Protein Options: Jerk chicken, curry chickpeas, or spicy lentils
• Vegetables: Steamed cabbage and carrots, roasted sweet potatoes, sautéed callaloo (or spinach), bell peppers and onions
• Toppings: Sliced scallions, fresh lime wedges, mango or pineapple salsa (optional)
• Dressings/Sauces: Jerk sauce, cilantro-lime vinaigrette

Shopping List

Bases

• 1.5 cups brown rice or quinoa
• One can light coconut milk (for coconut rice)

Proteins

• 1.5 lbs chicken breasts or thighs
• 1 can chickpeas
• 1 cup dried lentils (or two cans lentils)

Vegetables

• 1 small green cabbage
• 2 carrots
• 2 medium sweet potatoes
• 1 bell pepper
• 1 red onion
• 1 bunch callaloo or spinach
• 3 cloves garlic
• 1 bunch scallions

Toppings & Pantry Items

• One mango or small container pineapple (optional)
• 2 limes
• 1/4 cup olive oil
• 3 tbsp apple cider vinegar
• Jerk seasoning blend (or make your own)
• Ground allspice, thyme, cinnamon, cumin, paprika, cayenne, salt, pepper
• Fresh cilantro (optional for vinaigrette)

Meal Prep Instructions

Step 1: Prepare the Base

Cook brown rice, coconut rice (with water and coconut milk), or quinoa according to package directions. Let cool and divide into 10 equal servings.

Step 2: Cook the Protein

Jerk Chicken: Marinate chicken in jerk seasoning, lime juice, and olive oil for 30 minutes or overnight. Bake or grill at 375°F for 25-30 minutes. Slice and divide into five servings.

Curry Chickpeas: Sauté garlic, onion, and curry powder in olive oil. Add chickpeas and simmer with a splash of coconut milk for 10 minutes. Divide into three servings.

Spicy Lentils: Cook lentils with garlic, thyme, paprika, and cayenne until soft and flavorful. Divide into two servings.

Step 3: Prepare the Vegetables

Steamed Cabbage & Carrots: Shred cabbage and thinly slice carrots. Steam with a pinch of salt and thyme until tender. Divide into five portions.

Roasted Sweet Potatoes: Peel and cube sweet potatoes. Toss in olive oil, paprika, cinnamon, salt, and pepper. Roast at 400°F for 25-30 minutes. Divide into five portions.

Callaloo or Spinach: Sauté with garlic and olive oil. Divide into five portions.

Bell Peppers & Onions: Slice and sauté in olive oil with a pinch of salt. Divide into five portions.

Step 4: Make Sauces/Dressings

Jerk Sauce: Blend scallions, garlic, thyme, vinegar, soy sauce, lime juice, allspice, and hot pepper. Adjust heat to taste.

Cilantro-Lime Vinaigrette: Whisk together olive oil, lime juice, chopped cilantro, vinegar, salt, and pepper.

Step 5: Portion Ingredients

Store each component in airtight containers. Combine base, protein, vegetables, and sauce just before serving to maintain freshness.

Assembling Your Meals

For each meal, combine:

• 1 cup cooked base
• One serving of protein (chicken, lentils, or chickpeas)
• 1-1.5 cups vegetables (mix of cabbage, spinach, sweet potatoes, and peppers)
• 1 tbsp jerk sauce or vinaigrette
• Optional: fresh mango/pineapple, lime wedge, or scallions

Storage & Tips

• Use airtight containers in the fridge for up to 5 days.
• Store dressings separately to preserve texture.
• Reheat proteins and bases as needed before assembling.

Final Thoughts

Healthy Jamaican-inspired meal prep brings the flavor and tradition of the Caribbean to your weekly routine. With just a few hours of prep, you'll have vibrant, nutritious meals ready to fuel your week. Stay tuned for the next post in our Meal Prep Series!