The Thai Meal Prep: Chicken Pad Thai

I love Thailand and Thai food. Can never forget having those 90 Baht pad thai’s down the road side whenever I visit Bangkok. It’s delicious and I never looked back. But the thing about Pad Thai’s is that it’s normally cooked in tons of oil and sugar.

So this week, I will be teaching you how to cook and meal prep a healthier, nutritious Pad Thai without losing flavour, texture and taste!

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The Thai Meal Prep: Chicken Pad Thai

Serves – 4-5
Time needed – 20 mins
Cost – Approximately $3.60 per serve

Here’s what you need:

For the rolls

• 500g brown rice flat noodles
• 600g chicken breast, sliced
• 3 tbsp crushed garlic
• 1 medium red capsicum
• 100g button mushrooms sliced
• 2 spring onions
• 100g beansprouts
• Fresh coriander

For the sauce

• 60ml fish sauce (or rice vinegar for a more whole food substitute)
• 50ml liquid aminos
• 2 tbsp honey
• 50 ml red chilli paste
• Juice from 1 lime

For garnishing

• Limes
• Fresh coriander

Here’s how you do it:

1. Begin by cooking noodles, drain and set aside.
2. Prepare veggies by cutting and washing them. Set aside.
3. Slice the chicken and tofu. Set aside.
4. Heat a non-stick skillet or wok on medium high and add olive oil spray. Add in garlic and then add in the chicken. Cook for about 5 mins.
5. Add in tofu and cook for a further 2 mins.
6. Add in noodles, followed by veggies, followed by all the ingredients for the sauce.
7. Stir fry and mix well for about 3 mins.
8. Remove from heat and build your meals. Depending on your macro, divide the Pad Thai into 4-5 containers!
9. Store them in the fridge once it’s completely cool. Do not cover and put it in the fridge when it’s still hot.
10. Make sure you reheat in the microwave for 2-3 mins before eating! Enjoy!

 

How much this costs:

*Keep in mind that this numbers are a rough guide. It depends on where you buy it and when. At the end of the day it’s possible to eat healthy without breaking the bank. Also, ~ denotes the items that should already be in your pantry for a long time or it’s a very small amount. I’ve also added about $0.50 to the final number to account for those ~ items.

For the rolls

• 500g brown rice flat noodles – $4.50
• 600g chicken breast, sliced – $7.50
• 3 tbsp crushed garlic – ~
• 1 medium red capsicum – $1.10
• 100g button mushrooms sliced – $3.00
• 2 spring onions – $0.60
• 100g beansprouts – $0.30
• Fresh coriander – ~

For the sauce

• 60ml fish sauce (or rice vinegar for a more whole food substitute) $0.50
• 50ml liquid aminos $0.70
• 2 tbsp honey $0.25
• 50 ml red chilli paste ~
• Juice from 1 lime ~

For garnishing

• Limes
• Fresh coriander

Total price = ~ $18.45
Price per serve (without rice) = ~ $3.70

How much calories and macros:

Calories: 380, Protein: 42g, Carbohydrates: 40g, Fats: 5g