A weeks worth of Lunch Meal Prep in 2 hours
A weeks worth of Lunch Meal Prep in 2 hours – A weeks worth of breakfast, lunch and snacks for the week all done within 2 hours. If we count hands on time? Probably 30 minutes max?
Hi guys!! I am working on a series of meal prep posts currently. They are the most requested posts ever. That and healthy easy meals. So i have a whole host of meal prep posts coming your way soon, with a variety of different options.
This one here is what I made on Sunday. It included:
Apple Pie Porridge
Broccoli and Cauliflower Rice
Cous Cous with Vegetables
Snacks including Bananas, Tangerines, Apples and Chocolates
By the way, I am absolutely for getting this stuff ready made and meal prepping that way if you need to. For example you could get rotisserie chickens and most of the supermarkets do frozen quinoa, cauliflower rice, roast vegetables sachets that are perfectly portioned out already. I get that not everyone has the time to do all of the above and if that means taking shortcuts, then I say ‘go for it.’
The apple pie porridge is absolutely divine and one that I have a lot. The smoothie bags too. I make them up occasionally for use during busy periods. Again you can buy them already packed for you in most supermarkets. The rest of the stuff is pretty straight forward too but you can buy cauliflower rice etc already blended up from the supermarket. Lastly chocolate should always be part of meal prep. There is absolutely nothing wrong with a piece of dark chocolate every day! The aim with this meal prep is to make life easy for you. Meal prep makes life so much easier during the week. I have had such a relaxed week because of doing this on Sunday.
As far as meal prep rules go? You make the rules..but as a guide, include protein, carbs, veg and healthy fats.
When I think meal prep, I also think mission. What a mission.
Ultimately though it is a real time saver.
So here goes!
Apple Pie Porridge Oats – 5 Servings
Ingredients: 150g Oats, 2 Apples chopped into cubes, 4 tbsp Chia Seeds, 2 tsp Ground Cinnamon, 1 tsp Ground Ginger, A pinch of Salt, 1 litre plus 250ml Milk of choice or Water, 4 tbsp Honey or Maple Syrup.
Method: Add all the ingredients to a large pot. Bring to a boil, turn the heat down, cover the pot and simmer over low heat for 15 – 20 minutes or until cooked and combined. Divide between 5 pots with lids.
The Roast Chicken Recipe I use is this one, minus the potatoes.
The smoothie recipes are here. I chose 2 from the 5 in this post.
Chickpea and Coconut Curry – 2 large Servings
Ingredients: 1 tbsp Oil, 1 Onion diced, 2 -3 cloves Garlic crushed, 1/4 inch Ginger crushed, 2 Green Chillies pierced, 200 grams Plum Tomatoes pureed, 1.5 tsp Cumin Powder, 1.5 tsp Coriander Powder, 1/2 tsp Turmeric, 1/2 tsp Red Chilli Powder, 1x 400g tin Coconut Milk
Method: Heat the oil over a high heat and add the onions. Cook for 6 – 8 minutes or until golden brown. Stir in the garlic, ginger and green chillies and cook for a further 2 minutes. Stir in the tomatoes, cumin powder, coriander, powder, red chilli powder and turmeric and turn the heat down. Cook for a further 10 minutes or until the oil begins to come to the surface. Pour in the coconut milk and simmer for 5 minutes. Remove from heat.
Broccoli and Cauliflower Rice – 3 Servings
Ingredients: 1 tbsp Oil, 1 flat tsp Garlic Powder, 2 Small Broccoli Florets and 1/2 Small Cauliflower blended in a food processor to resemble rice, 1 tsp Cumin, 1/2 tsp Turmeric, Salt and Pepper
Method: Heat the oil in a small pot and stir in the broccoli, cauliflower and garlic, cumin, turmeric and salt and pepper. Cook for 5 minutes.
Cous Cous with Vegetables – 2 Servings
Ingredients: 1/2 tsp Oil, 50g Cous Cous, 75g Boiling Water, 1 clove Garlic crushed, 1 tbsp Red Pepper diced, 1/2 small Spring Onion sliced finely, 35g Tomatoes diced, 1 tbsp Lemon Juice, Salt and Pepper
Method: Stir the boiling water into the cous cous in a small bowl, leave for 5 minutes and fluff with a fork. Heat oil over high heat and add the garlic, red pepper, spring onion tomatoes, lemon juice and salt and pepper. Cook for 2 minutes and combine with the cous cous.
Lemon Quinoa – 2 Servings
Ingredients: 1 tsp Oil, 45g Quinoa rinsed and drained a few times, 125 ml Water or Stock (Chicken or Veg), 1 tsp mixed dried herbs, 2 tbsp Lemon Juice, Salt and Pepper
Method: Heat oil, add quinoa and cook for 3 – 5 minutes until popping. Stir in the herbs, lemon juice, salt and pepper, water or stock. Bring to the boil, then turn the heat down and simmer, covered for 10 – 15 minutes.
Roast Vegetables – 4 Servings
Ingredients: 2 small Sweet Potatoes peeled and chopped into cubes, 1 large carrot peeled and chopped into rounds, 1 Red Onion Sliced finely, 2 Broccoli Florets chopped, 1/2 small Cauliflower chopped, 2 cloves Garlic crushed, 1-2 tbsp Oil, 1 tsp Smoked Paprika, Salt and Pepper
Method: Preheat oven to Gas Mark 7. Add all the vegetables to a lined oven tray, add the garlic, oil, smoked paprika and salt and pepper. Pop into the oven foe 35 – 40 minutes.
Salad – 5 Small Servings
Ingredients: 8 Small Plum Tomatoes (Don’t cut them!), 1/2 cucumber chopped into cubes, 1/4 Red Onion sliced finely
Method: Combine all the ingredients together in a small bowl.
Dressing – 7 Servings
Ingredients: 2 tbsp White Vinegar, 150ml Olive Oil, 1/4 tbsp Water, 1/4 tbsp Mixed Dried Herbs. Salt and Pepper
Method: Combine the ingredients for the dressing in a small bowl.
Snacks of choice but chocolate is a must!
To assemble, simply divide all the separate elements between your meal prep tubs and refrigerate for the week. The meal prep tubs that I love and evidently from my inbox, so do you are here.