If you're not going to eat the meals within three days, store them in the freezer for up to three months.

Equipment Needed

Measuring cups and spoons, barbecue or grill pan, parchment-lined baking sheet, pot with a lid, mixing bowl, whisk, knife, cutting board and meal prep containers


Season the flank steak liberally with salt and pepper and drizzle with avocado oil on both sides. Let the steak rest on the counter for an hour to come to room temperature before grilling.

Heat the barbecue or grill pan to high heat (600-700°) and grill the steak for six minutes per side (or to desired doneness).

Let the steak rest for 10 minutes and slice across the grain thinly into bite-size pieces.

Preheat the oven to 400°.

Cut the broccoli into bite-size pieces and transfer them to a baking sheet lined with parchment paper. Drizzle the broccoli with avocado oil and season with salt and pepper. Mix well and roast for 12 to 15 minutes.

While the broccoli is roasting, in a pot combine the brown rice, water, MCT oil, apple cider vinegar and salt.

Bring to a boil, reduce the heat to medium-low and cook covered for 20 to 25 minutes or until the rice is tender. Once done, fluff with a fork and set aside.

Combine the vinaigrette ingredients into a bowl and whisk thoroughly. Let rest for 15 minutes to allow the flavours to combine.

Divide the rice up into four meal prep containers, do the same for the steak and the broccoli. Spoon the vinaigrette over top and serve or store in the fridge for up to three days.