Taste of Africa in 5 Meals: Your Ultimate Weekly Prep Guide
Tired of the same old chicken and rice? This week, we are taking our taste buds on a journey across the African continent with a meal prep plan that is bursting with flavor, color, and nutrition. African cuisine is incredibly diverse, and this plan showcases a few of its accessible, make-ahead meals. From stews to salads and spiced grains, get ready for a week of fantastic lunches.
· Layered Flavors: Dishes taste even better after the flavors meld for a day or two.
· Versatile Bases: Cook once, eat twice (or thrice!) by using core ingredients like jollof rice and spiced chickpeas in different ways.
· Nutritious and Balanced: Packed with protein, fiber, healthy fats, and complex carbs to keep you full and energized.
The 5-Day African Feast Meal Prep Plan
Day 1: The Classic West African Lunchbox
· Main: Jollof Rice with shredded chicken (use a store-bought rotisserie chicken or bake chicken thighs seasoned with paprika, thyme, and onion powder for ease).
· Side: Simple Fried Plantains. Prep these fresh the night before or on the morning of for best texture. They can be reheated gently.
· Veggie: Quick-pickled red onions or a side of sliced cucumbers for a fresh crunch.
Day 2: Vibrant East African Bowl Feast
· Base: A bed of fresh spinach or mixed greens.
· Toppings: Ethiopian Spiced Lentils (Misir Wot) – made in a big batch on prep day.
· Protein: Leftover shredded chicken from Day 1 or hard-boiled eggs.
· Add-ons: Diced avocado, cherry tomatoes, and a dollop of lemony yogurt sauce (Greek yogurt, lemon juice, minced garlic and salt).
Day 3: North African Wrap and Roll Day
· Main: North African Spiced Chickpeas. Sauté chickpeas with cumin, coriander, harissa paste, and sun-dried tomatoes.
· Wrap: Whole-wheat tortillas or large lettuce cups.
· Toppings: Pre-chopped lettuce, the remaining lemony yogurt sauce from Day 2 (now acting as a creamy dressing), and crumbled feta cheese.
Day 4: Moroccan Hearty Stew Day
· Main: Simple Moroccan Vegetable and Chickpea Stew. Load it with sweet potatoes, carrots, zucchini, and chickpeas in a tomato-based broth flavored with cumin, ginger, and cinnamon. This freezes and reheats beautifully.
· Side: A scoop of leftover West African Jollof Rice or simple couscous prepared on prep day.
Day 5: Clean Out the Fridge Fusion Bowl
· Base: Any remaining greens or grains.
· Toppings: Combine all your leftover components. Spiced Lentils, Chickpeas, any remaining stew, and plantains.
· Sauce: Whip up a quick 2-minute Peanut Sauce (peanut butter, soy sauce, lime juice, water, and a pinch of cayenne) to tie all the flavors together spectacularly.
Taste of Africa in 5 Meals: The Key to the Week
Your Step-by-Step Sunday Prep Guide
1. Cook Your Grains:
· Prepare a large batch of Jollof Rice (enough for Days 1 and 4). Let it cool completely before dividing.
· Cook a small batch of couscous or quinoa if using for Day 4.
2. Make Your Stews and Legumes:
· Prepare the Moroccan Vegetable and Chickpea Stew. Portion into containers.
· Cook the Ethiopian Spiced Lentils (Misir Wot). Let cool.
3. Prepare Your Proteins:
· Shred a rotisserie chicken or bake and shred your own seasoned chicken breasts or thighs.
· Hard-boil 2-3 eggs for Day 2's bowl.
4. Chop and Prep Fresh Elements:
· Dice vegetables for the stew if you haven't already.
· Slice cucumbers, cherry tomatoes, and lettuce. Store in separate airtight containers with a paper towel to absorb moisture.
· Quick-pickle red onions by soaking thin slices in lime juice or vinegar with a pinch of salt.
5. Mix Your Sauces:
· Prepare the Lemony Yogurt Sauce. Store in a small jar.
· Mix the dry ingredients for the Peanut Sauce and store them in a jar. Simply add water and shake when ready to use on Friday.
6. Assembly:
· Portion out the meals for the first 3-4 days into microwave-safe containers. Assemble bowls with wet ingredients (stews, lentils) at the bottom and greens/grains on top to keep everything fresh.
· Leave elements that are best fresh (avocado, plantains, tortillas) to be added the day you eat them.
Ditch the Boring Lunch: Welcome to Flavorful Week
Alright, meal prep crew, I have to ask: what's your favorite African dish to meal prep? Was it the Jollof from our plan? If you're ready to expand your repertoire and take your taste buds on another trip, We have a fantastic lineup for you. Imagine your lunchbox filled with the rich, spiced sauce of Somali Baaasto iyo Suugo (Somali Pasta), or grabbing a flaky, savory Ghanaian Meat Pie from your air fryer. You could cozy up with a bowl of Creamy Ethiopian Bean Soup, snack on crispy Angola Peri Peri Vegetable Eggrolls, enjoy fun African Chicken Fingers with a kicky honey-mustard harissa dipping sauce, or dig into the uniquely delicious Sticky Red Bush South African Chicken Wings. Which one will you try first?
