Trade one hour in the kitchen this weekend for money and time saved all week, by prepping these five simple ingredients for three healthy and satisfying weekday meals.


  • Sweet Potatoes, 3 large potatoes (5 if small)
  • 2-3 chicken breasts, boneless skinless cut into ½ inch pieces (about 1lb)
  • Quinoa, 2-3 servings
  • Avocado, 2-3 ripe and ready for the week
  • Kale: Curly or Tuscan, 1-2 bunches

Additional pantry items for meals:

  • Black Beans, 1 can
  • Tortillas (small, your choice of corn, whole wheat, white flour)
  • Shredded Cheese
  • Salsa


Total time: about 1 hour, active time: 30 minutes

Wash and dry sweet potatoes and kale. Select the biggest sweet potato for baking; set the other two sweet potatoes aside along with the kale.

Step 1: Perfectly Baked Sweet Potato

  • Note: This recipe allows the sweet potato to preheat, bake and cool down with the oven for a perfectly baked sweet potato.
  • Piece your sweet potato several times with a fork, then rub with olive oil and season with salt and pepper.
  • Open non-preheated oven and place the sweet potato directly on the top rack, place an aluminum sheet or baking sheet in the rack beneath them to catch drippings.
  • Close the over and set to preheat at 425º F.

Step 2: Prep Cubed Sweet Potato

  • Line a baking sheet with baking paper and set aside.
  • Optional: peel two remaining sweet potatoes.
  • Slice potatoes in half, then in half again, and finally chop into cubes
  • Toss in a bowl with olive oil  and sea salt.
  • Place in HALF of the baking sheet, saving room in the other half of the sheet for the chicken.

STEP 3: Prep Chicken & Roast Together with Sweet Potatoes

  • Toss chicken in olive oil, sea salt and pepper
  • Arrange on second half of baking sheet
  • When oven has preheated, place baking sheet with chicken and roasted potatoes on top rack
  • Bake for 15 minutes or until the chicken has reached an internal temperature of 165º F
  • Remove sheet, place chicken in heat-safe bowl and return sheet to oven for another 10-15 minutes until the sweet potato cubes are cooked through.

Cook Quinoa

  • Cook and prepare 2-3 servings of Quinoa according to package directions (for extra flavor, substitute water for broth or stock of your choice)

Prep Kale:

  • Remove stems and chops or tear into 3 inch pieces
  • Massage a bit of salt, olive oil (and optional) lemon juice until the kale is about half or less of its original volume

Cool & Store

When roasted potatoes are finished (about 30-35 minutes total cooking time), remove baking sheet from the oven and turn the oven off. For a perfectly baked sweet potato, leave the separate baked sweet potato in the oven for at least 30 minutes (up to 2 hours) to cool inside the oven.

Once all items have cooled, transfer to containers and store in the refrigerator for the following meal ideas.


#1 Power Bowl: (layer quinoa, sautéed kale, chicken and roasted sweet potatoes in a bowl, top with salsa and enjoy!

#2 Tacos: Place sweet potatoes, black beans and chicken in 2 small wraps, top with avocado, option to serve with a side of quinoa topped with salsa.

#3: Stuffed Sweet Potato. Reheat sweet potato then stuff with kale, black beans, and chicken. Microwave for 10-15 more seconds (option to top with avocado and shredded cheese).