My spring time meal prep routine
As you know I've done lots of posts on the topic of meal prep. To be honest I can't stand the word as it makes me think of 5 day old pieces of salmon with limp bits of broccoli - this doesn't appeal to me in the slightest! I'd love to re-phrase the word and call it 'meal organising' as that is what I feel my approach is and makes me think of lovely fresh meals without the stress.
My ingredients change depending on what I am in the mood for (I've still got the Brussel sprout obsession going - so they are featured of course!) and I'm in love with my green smoothie packs that I'm making. Makes it so easy and healthy in the morning.
This is an example of how I've been organising myself recently, I find it makes the rest of the week so much easier. Yes, I still cook and assemble things in the morning and for dinner but without the stress of making everything from scratch when I am time poor! If you are following this routine make sure you are buying extra to supplement your meals. For example a piece of salmon/eggs/tofu for each meal. This is not what I eat in a week in it's entirety it is a way for me to cut down my meal cooking times by having some of the elements already prepared.
Shopping List
200 - 800g Coconut yoghurt
Mixed Berries
Honey/Maple Syrup
Muesli/Granola
1 x Sweet Potato
1 x Broccolli
1 x Cauliflower
1 x Carrot
1 x Cucumber
1/2 Capsicum
Mixed leaf salad leaves
Bunch of Kale
2 x celery stalks
2 cups spinach
4 x Green Apples
1-2 lemons
Flaxmeal
Coconut flakes
Turmeric
Cinnamon
Paprika
4 x bananas (Frozen)
Coconut water
Seasoning
Olive/Coconut oil
Extras:
Smoothie (plus SO many more on my site - go to search tab)
Medjool Dates
Olives
Eggs
Nut butter (organic raw) - great for spreading on apple slices, celery, vegetable sticks (try not to eat the whole jar though!)
Protein Balls - I have so many recipes for protein balls on my site, just go to the search tab on the home screen.
RECIPES:
You will need
Yoghurt Parfait (per dish):
150 - 200g yoghurt of your choice
100g of fruit - I use berries
drizzle of honey/maple syrup
Muesli of your choice - I use Freedom Barley +
Method:
Layer the yoghurt, then the fruit, then the muesli and then the honey.
Repeat
Place in the fridge to set
Enjoy x x
For the roasted vegetables:
2 cups of peeled and diced sweet potato
1/4 cauliflower, broken into florets
10 x Brussel sprouts
chilli flakes, sprinkle
fresh or ground turmeric, sprinkle
cumin, sprinkle
olive/coconut oil
serves 2-3
Method:
Preheat the oven to 160-180 degrees C.
Line a large baking tray with baking paper.
Place the cauliflower, Brussel sprouts and sweet potato inside.
Sprinkle the cauliflower with the cumin, turmeric and chilli
Drizzle the vegetables with olive/coconut oil
Place into the oven for around 30 minutes or until golden. Turning/shaking occasionally.
Steamed Vegetables:
1 x small broccoli head, broken into florets
1/2 a sweet potato, cubed
1/4 cauliflower, broken into florets
Method:
Place all of the vegetables into a steamer. Steam to al dente.
Crudites:
1 x carrot
1 x cucumber
1/2 capsicum
Quinoa:
To cook your Quinoa. Place 1 cup of Quinoa into a pan and add 2.5 cups of water (use this measurement and duplicate if you want to add more).
Boil/simmer until all of the water has been absorbed.
Place into a bowl and leave to cool for 10 minutes.
With a fork fluff up the quinoa.
Feel free to season and dress with olive oil.
Method:
Chop the vegetables into batons. Keep in an airtight container in the fridge for 3-4 days.
Smoothie Packs:
Glad bags
2-3 stalks of Kale, destalked
2 x celery stalks
2 cups spinach
4 x Green Apples, sliced into quarters and covered in lemon juice
1-2 lemons
Flaxmeal - 4 -5 tbsp
Coconut flakes, 1-2 cups
Turmeric, sprinkle
Cinnamon, sprinkle
Paprika (optional), sprinkle
4 x bananas (Frozen)
Coconut water 4-5 cups
Coconut Oil - 4-5 tsp
Method:
Peel the bananas, chop into large pieces. Place in a freezer bag and into the freezer.
Get 5 glad bags and equally distribute the kale, spinach, celery, flaxmeal, coconut flakes, apple, turmeric, cinnamon and paprika into them.
Place them in the fridge.
When you are ready to use a pack simply add 2-3 pieces of the frozen banana, 1-2 cups of coconut water and the coconut oil to the blender and blitz. Add filtered water if you need to.
Additional tips:
Use your prep to build really delicious meals. The roasted vegetables, quinoa, salad and hummus make a really nice lunch or dinner.
Have some 'go-to' snacks in the fridge. Things like fresh berries, chopped watermelon, protein balls and activated nuts.
After a day or so, if you have any steamed vegetables left they can be blended with seasoning and water to make a delicious soup. You can add fresh ingredients in like spinach.
Enjoy x x