7 Ingredients, 3 Meals, 1 Hour Prep

I’m really excited to share today’s post with you. Not only is it a massive time saver for a busy week, but it also gives you an awesome variety of healthy meals to enjoy all week long!

I tested this out on Sunday this week and was amazed that it only took one hour of prep time (this doesn’t include the cooking). The best part is that absolutely nothing is going to waste here.

So without further adieu, here’s how to make 3 different recipes with 7 ingredients and only one hour prep time. This will serve 2 people.

The 3 Meals:

  1. Easy Roasted Chicken & Vegetables
  2. Colourful Kale Salad with Shredded Carrots & Chicken
  3. Healing Chicken & Vegetable Soup

Prep Time:

1 hour

Cook Time:

6-10 hours

Total Time:

8-10 hours




The 7 Key Ingredients:

  • 1 whole roasting chicken (about 4lbs)
  • 1 bag large carrots
  • 1 bunch celery
  • 1 large onion or 2 small
  • 1 large yam
  • 20 brussels sprouts
  • 1 head kale

Extra Ingredients You Will Have In Your Pantry:

  • poultry seasoning (or other dried herbs)
  • paprika
  • 1 clove of garlic
  • olive oil
  • apple cider vinegar
  • Dijon
  • 1 lemon
  • salt & pepper


Cooking & Prep Instructions:

For the Easy Roasted Chicken & Vegetables:
  1. Preheat the oven to 350F.
  2. Prepare the chicken by removing insides if need be.
  3. Set it in a roasting pan that is large enough to have some vegetables around the chicken.
  4. Rub 1 tsp each of paprika and poultry seasoning and 1 TBSP olive oil into the chicken along with some salt and pepper.
  5. Add 1/2 diced onion, 4 carrots that are sliced into coins, and the Brussel’s sprouts (ends removed) to the roasting pan around the chicken.
  6. Sprinkle salt, pepper and another TBSP of olive oil on the vegetables
  7. Roast the chicken for 1.5-2 hours, or until internal temperature is at 180F using a meat thermometer.
For the Colourful Kale Salad with Shredded Carrots & Chicken:
  1. Once you get the chicken in the oven, wash and remove the stems of the kale. (Note: depending how large the head of kale is, you can save some of it for the soup if you want.)
  2. Chop the kale into tiny pieces and place in a bowl.
  3. Using a food processor, mince garlic by throwing a peeled clove of garlic into the food processor while it’s on (through the top). Then, add 2 TBSP olive oil, 1 tsp apple cider vinegar, 1/2 tsp salt, juice of 1 lemon and 1 tsp Dijon mustard. (If you don’t have a food processor, mince the garlic by hand and just whisk all ingredients in a bowl.
  4. Using your hands, massage the dressing into the kale. This will help get rid of the strong “kale” flavour.
  5. Shred 2 carrots, either using your food processor or a cheese grater and add to the salad.
  6. Dice 3 stalks of celery and add to the salad.
  7. Feel free to top with additional ingredients - pumpkin seeds, dried cranberries, goat cheese or whatever you have lying around the house.
For the Healing Chicken & Vegetable Soup:
  1. Now, move on to the soup. Peel and dice the yam, chop 4 more carrots, dice the other half of the onion, and chop 3 more stalks celery. If you have leftover kale add it to these vegetables. This will be going in to the crockpot or slow cooker, but not immediately. For now, set aside.
  2. Once the chicken is cooked, remove most of the chicken from the carcass.
  3. Add the carcass to the slow cooker and about 3L of water (enough to mostly cover the chicken).
  4. Season with salt and pepper and cook on low for 4 hours.
  5. Then, using a sieve, strain the stock removing all the bits of chicken bones. You can save any actual pieces of meat if any has come off the bones.
  6. Add the liquid back into the slow cooker and add all of the veggies you chopped and cook another 4 hours on low.
  7. Season with salt & pepper if it needs it.

Your Meals:

  1. Serve your first meal which is the roasted chicken with the roasted vegetables.
  2. Add some leftover chicken to the kale salad and place in Tupperware for following day's lunch.
  3. Enjoy the soup the following night, reheating it on the stove.

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