Meal Prep - 5 Meals in 1 Hour

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Because I so frequently upload meal prep videos I thought it’d be easy if I place all the instructions / macros etc for this latest one in one place! Watch the video here.

It took me 1 hr and 15 mins to do this meal prep, and film it! So if you’re not filming your kitchen escapades it should be even quicker than that.

I don’t eat these meals in a specific order. I save the recipes in Lifesum so I can plan my day and select when I eat them. We picked out of these for 3 days (amongst cooking other things - we eat 5-6 x daily) before we ran out.

Note: Eat the salad the same or next day you make it.

Chicken Tray Bake

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Makes 4 serves

(per serve) 238 kcal / 28 P / 17 C / 2 F

INGREDIENTS

  • 600g (21oz) chicken

  • 1 x sweet potato

  • 1 x parsnip

  • ¼ pumpkin with skin

  • Roast vegetable seasoning

  • Mixed herb seasoning

METHOD

  1. Preheat oven to 180c (350f)

  2. Chop veggies and place on a lined tray in the oven, flip over after 10 mins

  3. After a further 10 mins chop up chicken and add seasoning, place in the oven for around 20 mins

  4. Remove all when veggies are baked to your liking

Breakfast Muffins

Adapted from the blog eatyourselfskinny

Makes 10 muffins
(per 1) 74 kcal / 6.2 P / 1.8 C / 4.4 F

INGREDIENTS

  • 8 x eggs

  • ¼ cup shredded parmesan

  • ½ brown onion

  • 1 x handful rocket (arugula)

  • Salt (to taste)

  • ½ red capsicum

  • ½ zucchini (shredded)

  • Garlic (to taste)

METHOD

  1. Preheat oven to 190c (350f)

  2. Chop onion and garlic and cook in a pan for 2-3 mins

  3. Add chopped capsicum and grated zucchini to pan

  4. Transfer cooked veg to mixing bowl and add chopped rocket, eggs, parmesan, salt and mix

  5. Line muffin tray with coconut oil

  6. Pour mixture into bowl

  7. Bake for 20mins

Turkey Burgers

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Makes 8 patties

(per 1) 133 kcal / 16 P / 4 C / 5 F

INGREDIENTS

  • 1 x 500g lean turkey mince

  • 1 cup bread crumbs

  • 3 x eggs

  • ½ brown onion

METHOD

  1. Combine all ingredients in a bowl

  2. Heat up a pan and roll mixture into 8 patties

  3. Cook for 8-10mins flipping halfway through

Beef Stroganoff (sorta)

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Makes 4 serves

(per serve) 399 kcal / 32 P / 40 C / 13 F

INGREDIENTS

  • 1 x 500g extra lean beef

  • ½ punnet mushrooms

  • frozen green beans

  • frozen broccoli

  • 1 packet brown rice (2 cups)

  • 1 packet beef stroganoff sauce

METHOD

  1. Cook beef for 5 mins in skillet before adding mushrooms

  2. Allow to cook for a further 10 mins and add in stroganoff sauce

  3. Cook rice and add to dish

  4. If eating immediately add green veg to pan, if meal prepping keep veg frozen so they only need to be cooked once

Mango Lime Side Salad

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This is a side salad, serve with a protein source.

Makes 2 serves

(per serve) 90 kcal / 2.3 P / 21 C / 0.5 F

INGREDIENTS

  • 1 x lime

  • 1 x mango

  • spinach

  • coriander

  • 1/3 cup black beans

METHOD

  1. Place spinach and desired amount of coriander into a bowl

  2. Chop mango and add black beans (cook if you like)

  3. Squeeze juice of ½ a lime over the top

  4. Serve with protein of choice

Do you want even more meal prep tips?

FoodRachel Austmeal prep, fast meal prepComment