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Wellness Meal Prep Bundle
with Chicken & Shrimp
65 MIN
8 Servings
From the Test Kitchen
Discover meal prep designed for a balanced lifestyle. These meals showcase a wide variety of vegetables and whole grains, as well as lean proteins and moderate portions of dairy. These meals are well-balanced and consider the contribution of calories, fat, saturated fat and sodium to the daily diet.
This week's meals are:
Italian Chicken & Spicy Ricotta with Asparagus, Snap Peas & Brussels Sprouts
5-9 PersonalPoints range per serving
Shawarma-Spiced Shrimp & Brown Rice with Vegetables, Feta & Mint
8-15 PersonalPoints range per serving
To learn more about WW's points program, visit ww.com
Hey, Chef! Try these WW pro-tips: Skip adding salt during prep and cooking, and see nutrition info for sodium as packaged. Counting PersonalPoints? Choose nonstick cooking spray (0 PersonalPoints) instead of olive oil (1 PersonalPoint per teaspoon) to coat your pan before heating.
CLICK FOR RECIPE CARD
Dietary Information Wellness
This meal was designed in collaboration with nutritionists with your holistic health in mind.
WW Recommended
-
NutritionPER SERVING
-
Calories600 Cals (est.)
View Full Nutrition
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Please note nutritional information, including ingredients and allergens, may differ from above based on your location. Location-specific nutritional information is available for viewing upon subscribing, or by logging in if you are already a subscriber.
fresh
ingredients
Title
-
4 Boneless, Skinless Chicken Breasts
-
1 oz Sweety Drop Peppers
- 2 Tbsps Sliced Roasted Almonds
-
1 cup Part-Skim Ricotta Cheese
-
1 Tbsp Calabrian Chile Paste
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1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
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½ lb Brussels Sprouts
-
1 Tbsp Italian Seasoning (Whole Dried Basil, Sage, Oregano, Savory, Rosemary, Thyme & Marjoram)
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¼ cup Grated Parmesan Cheese
-
18 oz Tail-On Shrimp (Peeled & Deveined)
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¼ cup Roasted Pistachios
-
1 bunch Mint
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1½ oz Feta Cheese
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¼ cup Green Goddess Dressing
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¼ cup Labneh Cheese
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1⅛ cups Brown Rice
-
1 Tbsp Shawarma Spice Blend (Ground Coriander, Cumin Seeds, Garlic Powder, Smoked Sweet Paprika & Ground Turmeric)
-
2 oz Sliced Roasted Red Peppers
-
1½ Tbsps Maple Syrup
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¼ tsp Crushed Red Pepper Flakes
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1 Red Onion
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2 Bell Peppers
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½ lb Sugar Snap Peas
-
¾ lb Asparagus
time-saving
tips & techniques
step-by-step
instructions
1
Prepare the ingredients
Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce. Cut off and discard the stem ends of the brussels sprouts; halve lengthwise. Snap off and discard the tough, woody stem ends of the asparagus; cut into 2-inch pieces (keeping the pointed tips intact). Pull off and discard the tough string that runs the length of each snap pea pod; halve the peas crosswise. Cut off and discard the stems of the bell peppers. Halve lengthwise; remove the ribs and seeds, then thinly slice. Halve, peel, and thinly slice the onion.
2
Cook the rice
In a small pot, combine the rice, a big pinch of salt, and 2 cups of water. Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 23 to 25 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork.
3
Roast & slice the chicken
Meanwhile, line two sheet pans with foil. Pat the chicken dry with paper towels. Season on both sides with salt, pepper, the Italian seasoning. Transfer to one sheet pan. Roast 18 to 20 minutes, or until lightly browned and cooked through.* Transfer to a cutting board. When cool enough to handle, slice crosswise.
*The USDA recommends a minimum safe cooking temperature of 165°F for chicken.
4
Roast the brussels sprouts
Transfer the halved brussels sprouts to the remaining sheet pan. Drizzle with olive oil and season with salt, pepper, and the weeknight hero spice blend. Toss to coat and arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Transfer to a large bowl.
5
Cook the shrimp
Pat the shrimp dry with paper towels (remove the tails, if desired). Place in a large bowl. Season with salt, pepper, and the shawarma spice blend. Stir to coat. In a large pan (nonstick, if you have one), heat a drizzle olive oil on medium-high until hot. Add the seasoned shrimp. Cook, stirring occasionally, 4 to 5 minutes, or until opaque and cooked through. Transfer to a bowl. Wipe out the pan.
6
Cook the vegetables
In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the asparagus pieces, halved peas, sliced bell peppers, and sliced onion; season with salt and pepper. Cook, stirring occasionally, 5 to 6 minutes, or until softened. Add the roasted red peppers, maple syrup, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring frequently, 1 to 2 minutes, or until combined. Turn off the heat. Taste, then season with salt and pepper if desired.
7
Finish & serve the chicken
In a bowl, combine the ricotta and as much of the chile paste as you’d like, depending on how spicy you’d like the dish to be; season with salt and pepper. To the bowl of roasted brussels sprouts, add the parmesan and half the cooked vegetables (leaving the rest in the pan). Stir to combine. Taste, then season with salt and pepper if desired.
STOP & STORE: If you’re planning to enjoy this meal at a later time, stop here and place the prepared food in airtight containers (or tightly cover with plastic wrap). Store in the refrigerator. Use the reheating instructions below to finish.
FINISH & SERVE: Serve the sliced chicken with the finished vegetables. Top the chicken with the spicy ricotta. Garnish with the almonds and sweety drop peppers. Enjoy!
8
Finish & serve the shrimp
Roughly chop the pistachios. In a bowl, combine the labneh and green goddess dressing. Season with salt and pepper.
STOP & STORE: If you’re planning to enjoy this meal at a later time, stop here and place the prepared food in airtight containers (or tightly cover with plastic wrap). Store in the refrigerator. Use the reheating instructions below to finish.
FINISH & SERVE: Wash and dry the mint; pick the leaves off the stems. Serve the cooked shrimp and remaining cooked vegetables over the cooked rice. Drizzle with the creamy dressing. Garnish with the feta (crumbling before adding), chopped pistachios, and mint leaves (tearing before adding). Enjoy!
9
Reheating the chicken
If you saved the dish for later, reheat the chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Serve as directed. Enjoy!
10
Reheating the shrimp
If you saved the dish for later, reheat the shrimp, rice, and vegetables in the microwave 1 to 2 minutes, or until heated through. Finish and serve as directed. Enjoy!
1
Prepare the ingredients
Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce. Cut off and discard the stem ends of the brussels sprouts; halve lengthwise. Snap off and discard the tough, woody stem ends of the asparagus; cut into 2-inch pieces (keeping the pointed tips intact). Pull off and discard the tough string that runs the length of each snap pea pod; halve the peas crosswise. Cut off and discard the stems of the bell peppers. Halve lengthwise; remove the ribs and seeds, then thinly slice. Halve, peel, and thinly slice the onion.
2
Cook the rice
In a small pot, combine the rice, a big pinch of salt, and 2 cups of water. Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 23 to 25 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork.
3
Roast & slice the chicken
Meanwhile, line two sheet pans with foil. Pat the chicken dry with paper towels. Season on both sides with salt, pepper, the Italian seasoning. Transfer to one sheet pan. Roast 18 to 20 minutes, or until lightly browned and cooked through.* Transfer to a cutting board. When cool enough to handle, slice crosswise.
*The USDA recommends a minimum safe cooking temperature of 165°F for chicken.
4
Roast the brussels sprouts
Transfer the halved brussels sprouts to the remaining sheet pan. Drizzle with olive oil and season with salt, pepper, and the weeknight hero spice blend. Toss to coat and arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Transfer to a large bowl.
5
Cook the shrimp
Pat the shrimp dry with paper towels (remove the tails, if desired). Place in a large bowl. Season with salt, pepper, and the shawarma spice blend. Stir to coat. In a large pan (nonstick, if you have one), heat a drizzle olive oil on medium-high until hot. Add the seasoned shrimp. Cook, stirring occasionally, 4 to 5 minutes, or until opaque and cooked through. Transfer to a bowl. Wipe out the pan.
6
Cook the vegetables
In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the asparagus pieces, halved peas, sliced bell peppers, and sliced onion; season with salt and pepper. Cook, stirring occasionally, 5 to 6 minutes, or until softened. Add the roasted red peppers, maple syrup, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring frequently, 1 to 2 minutes, or until combined. Turn off the heat. Taste, then season with salt and pepper if desired.
7
Finish & serve the chicken
In a bowl, combine the ricotta and as much of the chile paste as you’d like, depending on how spicy you’d like the dish to be; season with salt and pepper. To the bowl of roasted brussels sprouts, add the parmesan and half the cooked vegetables (leaving the rest in the pan). Stir to combine. Taste, then season with salt and pepper if desired.
STOP & STORE: If you’re planning to enjoy this meal at a later time, stop here and place the prepared food in airtight containers (or tightly cover with plastic wrap). Store in the refrigerator. Use the reheating instructions below to finish.
FINISH & SERVE: Serve the sliced chicken with the finished vegetables. Top the chicken with the spicy ricotta. Garnish with the almonds and sweety drop peppers. Enjoy!
8
Finish & serve the shrimp
Roughly chop the pistachios. In a bowl, combine the labneh and green goddess dressing. Season with salt and pepper.
STOP & STORE: If you’re planning to enjoy this meal at a later time, stop here and place the prepared food in airtight containers (or tightly cover with plastic wrap). Store in the refrigerator. Use the reheating instructions below to finish.
FINISH & SERVE: Wash and dry the mint; pick the leaves off the stems. Serve the cooked shrimp and remaining cooked vegetables over the cooked rice. Drizzle with the creamy dressing. Garnish with the feta (crumbling before adding), chopped pistachios, and mint leaves (tearing before adding). Enjoy!
9
Reheating the chicken
If you saved the dish for later, reheat the chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Serve as directed. Enjoy!
10
Reheating the shrimp
If you saved the dish for later, reheat the shrimp, rice, and vegetables in the microwave 1 to 2 minutes, or until heated through. Finish and serve as directed. Enjoy!
Tips from Home Chefs