Top Three Meal Prep Marinades

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Who doesn't love a good marinade? It's one of those fun cooking tricks that infuses a huge amount of flavor into your dish with minimal work! Marinades are especially helpful when cooking for meal prep as you want that dish to still have maximum flavor days after it's made. In addition to adding flavor, marinades help tenderize your protein. This is especially helpful if you purchase cheaper cuts of meat!

These are my top three marinades that I use all the time! And fun tip, reduce the amount of oil in the recipe and turn these marinades into delicious sauces. 

I typically marinate my protein for 30 minutes, bonus points if you marinate overnight before your meal prep! 

Enjoy these flavor packed, super simple marinades! 

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1) Lemon Caper Marinade

Ooo this one is so bright and flavorful! Chicken and fish are perfect for this marinade. Bright lemon, fragrant parsley, garlic and salty capers make this marinade something special. 

Lemon Caper Marinade

Enough for 1 pound of protein

  • 2 tablespoons olive oil 
  • 1 tablespoon capers, drained and rinsed 
  • 1/4 cup fresh parsley, chopped 
  • 1 tablespoon lemon juice 
  • 2 garlic cloves, minced 
  • Salt and pepper to taste 

Instructions

Mix all ingredients together in a large bowl. Add protein and toss to coat. Marinate for 30 minutes or place in a plastic sealable bag and refrigerate overnight. 

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2) Jerk Chicken Marinade

If you are looking for flavor, here is where you will find it! So many aromatic spices go into this marinade that my mouth is watering just thinking about it! I use this mostly on chicken, but this marinade is amazing on everything! 

Jerk Chicken Marinade

Enough for 1 pound of protein 

  • 1/2 teaspoon dried thyme leaves
  • 1/2 teaspoon ground allspice
  • 1 tablespoon honey
  • 2 garlic cloves, minced
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon chili powder
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • Salt and pepper to taste 

Instructions

Mix all ingredients together in a large bowl. Add protein and toss to coat. Marinate for 30 minutes or place in a plastic sealable bag and refrigerate overnight. 

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3) Spicy Chipotle Marinade

If you want something spicy, look no further! This powerful marinade packs a big punch. Use it on chicken, pork, beef and fish!! 

Spicy Chipotle Marinade

Enough for 1 pound of protein

  • 2 tablespoons olive oil
  • 1 tablespoon adobo sauce (from a can of chipotle peppers)
  • 1/4 teaspoon smoked paprika
  • 1 tablespoon honey
  • 2 garlic cloves, minced
  • 1 tablespoon lime juice 
  • 1 tablespoon fresh cilantro, chopped 

Instructions

Mix all ingredients together in a large bowl. Add protein and toss to coat. Marinate for 30 minutes or place in a plastic sealable bag and refrigerate overnight.