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You are here: Home / Recipes and Cooking Tips / Prep-Ahead Meal Plan Using Cubed Chicken, Rice, and Beans

Prep-Ahead Meal Plan Using Cubed Chicken, Rice, and Beans

July 10, 2016 by Alea Milham 1 Comment

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Menu Plan using recipes from Prep-Ahead Meals from Scratch. It includes a shopping list and a batch cooking meal prep plan.

I have had many requests for menu plans and shopping lists to go with my cookbook Prep-Ahead Meals from Scratch, so I have pulled together some printables to make meal planning with my cookbook even easier. 

When I create a menu plan, I like to choose 3 – 4 proteins that I can batch cook. Then I mix and match those batch cooked ingredients in delicious recipes. I prefer to alter the seasonings and vegetables to create a variety of flavorful meals instead of repeating the same recipe.

I used chicken, rice, and white beans as the base for this menu plan. I used chicken thighs, but you can use chicken breasts or even a whole chicken if you prefer. I used Basmati rice and cannellini beans, but you can substitute your favorite type of rice or white beans.

Prep-Ahead Meal Plan Using Cubed Chicken, White Beans, and Rice:

weekly-menu-plan-cubed-chicken-rice-white-beans

Prep-Ahead Dinners Menu Plan:

Sunday – Mediterranean Beans and Rice (page 124) serve over a bed of greens

Monday – Asian Chicken Pasta Salad (page 19)

Tuesday – Honey Mustard Chicken Salad Wraps (page 33) and a fruit salad

Wednesday -Tuscan White Bean and Acorn Squash Soup (page 123) and a garden salad

Thursday – Mango Glazed Chicken and Vegetables (page 36) served over cooked rice

Friday – Chicken Marsala Pizza on a Yeast-Free Crust (page 16) and a salad with Italian Artichoke Hearts (page 157)

Saturday – Asian Chicken and Rice Soup (page 23) and a garden salad

Master Shopping List:

Print the master shopping list and then check the items that you need before heading to the store.
Master Shopping List for Prep-Ahead Meals Dinner Menu

Tip: If you forget your shopping list you can access the Kindle version and the Nook Version of Prep-Ahead Meals from Scratch from your phone.

Printable Shopping Lists for Individual Recipes

If you want to mix and match some of the recipes from Prep-Ahead Meals from Scratch with some of your own recipes, you can print out the shopping lists for the individual recipes below.

  • Mediterranean Beans and Rice (page 124)
  • Asian Chicken Pasta Salad (page 19)
  • Honey Mustard Chicken Salad Wraps (page 33)
  • Tuscan White Bean and Acorn Squash Soup (page 123)
  • Mango Glazed Chicken and Vegetables (page 36)
  • Chicken Marsala Pizza on a Yeast-Free Crust (page 16) and Italian Artichoke Hearts (page 157)
  • Asian Chicken and Rice Soup (page 23)

Prep-Ahead Session

Cook 1 pound of White Northern Bean in a Pressure Cooker (30 minutes) or one of the methods on pages 114- 115.

Batch Broiled 6 pounds of boneless, skinless chicken breasts (15 – 20 minutes) or one of the methods on pages 12 – 13.

Batch bake 3 cups of Basmati Rice in the Oven (25 minutes) or one of the methods on pages 116 – 117.

Chop broccoli, onion, and acorn squash.

Slice carrots, mushrooms, and celery.

Make a large salad.

Make dressings used on salads.

Store the beans and rice in usable portions.

Cube the cooked chicken, then store in usable portions.

Store the chopped vegetables.

There will be an extra 2 cups of cubed chicken, 1 3/4 cups of beans, and maybe a cup or two of rice leftover from the batch cooking session. You can either freeze these leftover ingredients for future use or use them in easy lunches throughout the week.

Meal Prep Organization

You can use the printable batch cooking and meal prep guide below if you wish.

Batch Cooking and Meal Prep Session for broiled chicken, white beans, and basmati rice.

Store Batch Cooked and Prepped Ingredients:

I store the cooked chicken, rice, and beans for the first 3 – 4 days worth of meals in the refrigerator. I freeze the chicken, rice, and beans for the meals on days 5 – 7 in the freezer. I pull them out to thaw in the refrigerator the night before they are needed. If I forget, I can quickly thaw them in the microwave or by placing the container in a bowl of warm water.

I usually store my batch cooked ingredients in Pyrex containers, but you can store them in sealable plastic bags if you wish.

Want to create your own menu plan using batch cooking? Read these tips for Creating a Weekly Meal Plan Using Batch Cooking.

More Prep-Ahead Meals Plans

Prep-Ahead Meal Plan Using Shredded Chicken, Rice, and Beans

Prep-Ahead Meal Plan Using Cubed Pork, Meat Balls, Beans, and Rice

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About Alea Milham

Alea Milham is the owner of Premeditated Leftovers and the author of Prep-Ahead Meals from Scatch. She shares her tips for saving money and time while reducing waste in her home. Her favorite hobby, gardening, is a frugal source of organic produce for her recipes. She believes it is possible to live fully and eat well while spending less.

Comments

  1. Jeannie Wallace says

    August 3, 2018 at 10:06 pm

    These pre- mediated meals and meal plans are so amazingly awesome. I recently lost both my legs above the knee and, as you can guess, standing in front of a stove all day is no longer an option. Bering able to put together several meals from a few batch ingredients is such a God- send for someone like me. I’m so glad I found your blog and thank you so much for sharing your passion for cooking.

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Welcome. I'm Alea!

On Premeditated Leftovers I share simple recipes made with whole foods, practical shopping tips, time saving techniques, and meal planning strategies. I also share tips for minimizing food waste, so more of the food that is purchased ends up on the table.

While volunteering as a budget counselor, I realized that food is the element of most people’s budgets where they have the greatest control. I set out to develop low-cost recipes from scratch to prove it’s possible to create delicious meals on a limited budget. Eating well while spending less is about more than just creating recipes using inexpensive ingredients; it’s about creatively combining ingredients so you don’t feel deprived and are inspired to stick to your budget.

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