food

5 Easy Meal Prep Recipes

Meal prepping has never been easier with these flavourful and nutritious recipes. Let us be that extra boost that you need to start your week off on a positive note. Whether you are prepping for yourself or your kids, we've got you covered. With lots of time and money-saving hacks, these recipes will get you from Monday to Friday in no time!

food

5 Easy Meal Prep Recipes

Meal prepping has never been easier with these flavourful and nutritious recipes. Let us be that extra boost that you need to start your week off on a positive note. Whether you are prepping for yourself or your kids, we've got you covered. With lots of time and money-saving hacks, these recipes will get you from Monday to Friday in no time!

Ingredients

  • Core Prep Ingredients:
  • 3 eggs
  • 2 salmon fillets
  • 4 boneless, skinless chicken thigh fillets
  • 500g brown or basmati rice, cooked (or 250 uncooked rice, cooked by packet instructions)
  • Secondary Ingredients:
  • 1 head of romaine lettuce
  • 200g green beans
  • 1 avocado
  • 1/2 cucumber
  • 1 carrot
  • 1 lime
  • 300g natural yoghurt (half used to make caesar, the rest to be served with kedgeree & burrito)
  • 1 small bunch of coriander
  • Third Tier Ingredients:
  • 1 sheet of nori
  • Small handful of croutons
  • 1 tsp turmeric
  • 1 tbsp curry paste
  • 2 tbsp fajita seasoning
  • 100g black beans, drained and rinsed
  • 100g sweetcorn, drained and rinsed
  • Satay Sauce: (makes a lot, but you can keep it in the fridge for weeks)
  • 250ml coconut cream
  • 300g peanut butter
  • 2 limes, juice
  • 1 tbsp runny honey
  • 2 tbsp fish sauce
  • 2 tbsp soy sauce
  • 2 tbsp tamarind paste
  • Caesar Dressing:
  • 150g natural yoghurt
  • 1/2 clove garlic, minced
  • 1 tsp dijon mustard
  • 10g parmesan, grated
  • 1/2 tsp Worcestershire sauce
  • 1/2 lemon, zest and juice
  • Salt and freshly ground black pepper
  • Soy Sushi Sauce:
  • 3 tbsp soy sauce
  • 1 tbsp mirin
  • 1 tbsp rice vinegar
  • 1 red chilli, thinly sliced

Steps

  1. Cook the Proteins: First, add the room temperature eggs to boiling water and cook on a low simmer for 8 minutes. Transfer to an ice bath at the end of cooking and leave to cool. Peel, and set aside either covered by a damp piece of kitchen towel, or in water to prevent them drying out.
  2. Pop the salmon fillets onto a baking tray lined with a large piece of foil. Season with salt, pepper and a drizzle of oil, and wrap the foil around the salmon to make a tent parcel. Cook in the oven @ 180*C for 8-10 minutes until the salmon is just cooked through. Set aside to cool.
  3. Preheat a medium non-stick pan with 1 tablespoon oil. Season the chicken with salt and pepper and fry for 3-4 minutes on each side until golden brown and cooked through.
  4. Prepare the Vegetables: Cut the romaine lettuce into bite sized pieces - thickly shredding it while still attached at the root.
  5. Blanch the green beans in boiling salted water until tender (5-6 minutes). Refresh under cool water and set aside.
  6. Peel, remove the stone and dice the avocado. Squeeze a bit of lemon or lime juice over to stop discolouration.
  7. Cut the cucumber into small batons.
  8. Grate or julienne peel the carrot.
  9. Cut the lime into wedges.
  10. Prepare the Sauces: For the satay, heat the coconut milk and peanut butter in a pan and add all seasonings, whisking constantly to emulsify. Leave at room temperature - it may split out if in the fridge or sitting out for too long, but just give it some welly with a whisk to re-combine.
  11. For the caesar dressing, simply combine all ingredients and season to taste. You could add some 1-2 mashed anchovies if you like, but the dressing is punchy as it is.
  12. Combine the soy marinade ingredients, adding a pinch of sugar if necessary.
  13. Assemble the Egg Sushi Rice: 125 grams rice, 1 egg, halved, 1/3 diced avocado, 1/2 cucumber sticks, 1/2 grated carrot, Coriander sprigs, 1 lime wedge, Soy sushi sauce, Sesame seeds
  14. Assemble the Salmon Caesar Salad: 3/4 romaine lettuce, 1/3 green beans, 1/3 avocado, Croutons, 1 egg, 1 piece of salmon, Caesar dressing
  15. Assemble the Chicken Satay: 125 grams rice, 1/2 grated carrot, 1/2 cucumber sticks, 1/3 green beans, 2 chicken thighs, Coriander sprigs, 1 lime wedge, Sesame seeds
  16. Assemble the Salmon Kedgeree: In a pan, heat 125 grams rice with the teaspoon of turmeric and tablespoon of curry paste and mix until well combined, then add: 1 salmon fillet, 1 egg, 1/3 green beans, Coriander sprigs, 1 lime wedge, Dollop of yoghurt
  17. Assemble Chicken Burrito Bowl: In a pan, heat 125 grams rice with 2 tablespoons fajita mix, and stir through black beans and sweetcorn, then top with: 2 chicken thighs, 1/3 avocado, Coriander sprigs, Dollop of yoghurt