A meal prep breakfast which packs a flavour punch!
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.
Makes 2 Servings
Carbs 22g /Fat 28g / Protein 16g / Calories 414
- 4 small potatoes
- 1 tsp avocado oil
- Cayenne pepper
- 3 eggs
- 300g steamed spinach
- 1 avocado
- 2tbsp tomato chutney (1 each)
1. Preheat oven to 210C (410F)
2. Dice up 4 potatoes (if making enough for two people)
3. Lightly cover potato with avocado oil and cayenne pepper and place on a baking tray
4. Cook for 15-20 mins, until cooked through
5. While the potatoes are cooking boil 3 eggs on your stovetop
6. After eggs have boiled allow them to cool
7. Place a steamer on top of the still hot water from the eggs and steam your baby spinach leaves
8. Once the eggs are cool remove the shells and cut the eggs up
9. Store eggs, potato and spinach in a container, serve with tomato chutney and avocado.
Prepping your meals in advanced is a great way to make sure that you're keeping your nutrition in check. Not only does meal prep save time in the long run, but it also means you're less likely to give in to the temptation of sneaking a 'bad' lunch at work or ordering something not-so-healthy for dinner. Depending on how much food you're cooking and for how many people your weekly (or bi-weekly) prep can take anywhere from 1-3 hours, so to make your meal prep a little bit easier I've written some tips that I've learnt along the way.
 CHOOSE YOUR MEALS IN ADVANCED AND WRITE A SHOPPING LIST
By selecting the meals you want to eat before you even step foot into the grocery shop or markets, you know exactly what you need to buy.
 HAVE SOME 'GO TO' MEALS
Eating a variety of foods is essential to ensuring that your body is getting all the nutrients it requires to function well, so I would recommend rotating recipes and trying one or two new ones each time you meal prep, but then also have some staple favourites that you rotate between. Having a few 'go to' recipes that you are very familiar with can reduce some of your prep time because you won't have to spend too much time thinking about what you're doing to get the old favourites cooked.
 KEEP IT SIMPLE
Don't go creating elaborate meals that take four hours to prepare for your meal prep. To reduce your prep time try to find recipes that can be cooked in a simple manner, because you're not going to be able to focus on one meal at a time, which takes me to my next point:
Cooking one meal at a time just won't cut it with meal prep unfortunately. You're going to need to be cooking multiple meals at once. Try to do all the vegetable slicing together, and then fruit, if possible cook meats at the same time and separate them for flavouring/spicing after. Curries are also a great idea because they only require one pot, and one stove element while other things are cooking around them.
 SAVE SOME INGREDIENTS UNTIL LATER
Some ingredients are not going to be too nice if you prep them and then leave them in the fridge, the best examples that I have personally encountered are spinach, avocado, and corn. These guys won't last too long. Consider how long your ingredients will last for and add some of them just before you serve the meals, rather than keeping them in the prep containers.
 CONSIDER PARTIAL-PREP
Full meal prep may not be for everyone, and you might enjoy having salads for lunch/dinner, or cooking at dinner time. In this case, consider prepping just the ingredients before hand, doing the washing, chopping and then storing them away in the fridge or freezer to cut down on meal preparation time in the future.
Make your food more interesting by adding in spices, you won't regret it!
If you're meal prepping for more than one person I'd recommend placing a small sticker or label on some of the containers so you can identify which meals belong to which person. Because I prep for both Beau and myself I have to do this, his meals are twice the size of mine, and it wouldn't be good for him to take a Rachel-sized lunch to work, he'd be starving in an hour.
 USE YOUR FREEZER
Ideally you only want to store 2-3 days worth of food in the fridge, anything else should be kept in the freezer for the sake of longevity. Anything that sits in the fridge for too long will go off, or not taste too good, and why waste your hard work and food.
 CONSIDER YOUR CONTAINERS
Choose your meal prep containers carefully, this may mean the initial investment may be a bit more expensive, but if they're going to last longer it will be cheaper in the long run. Some things that I like to look for in a meal prep container:
- Clear lid (so it's easy to see which meal is inside)
- BPA free (if plastic) - alternatively you could be using glass containers, but I don't like the added weight in my gym bag
- Does not stain easily
- Can survive heat and cold (you're going to be freezing, maybe dishwashing, maybe microwaving - depending on how you like to heat your meals, so you want a very durable container)
Why do Beau and I meal prep? To keep on track, to know exactly what we're eating and to have our food already prepared because we are so busy! Pre-preparing your meals is going to make sticking to your food goals so much easier for you, and it works out relatively cheap too. We find that when we prep our meals we waste less food and we eat out less. It results in us saving money and then because we're eating healthy we feel good. This is about a weeks worth of food for us and it cost $132 (which works out to us spending $9.42 each per DAY for our food - so cheap!!) and a couple of hours of effort. (It took half an hour to cut up the fruit and veggies as well as puree the mango. Then about an hour and a half to cook all the food).
What do we have this week?
Left to right, top to bottom:
Chia seed pudding x 4 (base pudding recipe here)
Kiwi fruit x 4
Mango puree (to eat with chia seed puddings)
Blueberries x 2
Protein muffins x 4 (recipe here)
Paprika & chilli chicken with vegetables x 6
Chicken, chickpeas and vegetables x 4
Bananas x 1 million
Mince and lettuce leaves (we eat this as 'tacos' with avocado and tomato)
Watermelon (prepared to go into smoothies)
Cut up pears x 4
Cut up carrots x 4
If you're like us and you find that by the end of the day you want to just grab something easy and convenient because you've finished work late and you're tired, try prepping your meals like this. It's going to make your weight loss or fitness journey much easier.
Photograph by me, set styled by Kymberly Louise.
I don't know about anyone else but I am pretty obsessed with blueberries, to the point that every time I go to the supermarket I check the price of them and as soon as it's decent I grab a bunch of containers. This breakfast is a crunchy combination of blueberries and baked oatmeal. You can eat it plain, with yoghurt or add a dash of almond milk like I tend to do.
Makes 2 servings
(per 1) 289kcal / 6.1 P / 45.2 C / 9.7F
*As per usual the type of oats you use will determine whether this is GF or not*
1 cup oats
1 cup blueberries
1 tbsp coconut nectar
1/2 tsp vanilla bean paste
3 tbsp almond milk
1 tbsp coconut oil
Preheat oven to 200C
Combine all ingredients in a bowl and then transfer to 2 ramekins
Bake until the oats are a golden brown and look 'crunchy' (takes about 25-30 mins in my gas oven)
Remove from oven and add extra fruit or yoghurt, nut milk etc before serving.
These protein muffins are so tasty, they can't even seem to last a full 24 hours in my house when Beau is around. They happen to be super convenient for breakfast because you can just grab one of these and a piece of fruit and go.
The protein I use is completely vegan and is a pea protein isolate from Evolve, I picked mine up from ASN Brisbane. Normally I find a lot of protein powders don't bake well, they seem to have a strange chemical reaction to heat, but this one works just perfectly and the muffins have a nice, soft texture. If you're looking to buy the protein this is what it looks like:
Makes 4 muffins
(per 1) Carbs 44.5g / Fat 15.8g / Protein 24.4g / Calories 400
- 1 cup raspberries (fresh or frozen)
- 1 cup buckwheat flour
- 1 cup vegan protein powder
- 2 tsp vanilla bean paste
- 6g stevia
- 1 tsp baking powder
- 1/4 cup coconut sugar
- 1 tbsp xanthan gum
- 1 tbsp apple cider vinegar
- 1 cup almond milk
- 3 tbsp coconut oil
- Preheat oven to 190C
- I like to put my muffin wrappers in a deep-sided tray (because after I put the mix in the wrappers I pour a little bit of water into the tray to help stop the muffins from drying out)
- In one bowl combine the almond milk, coconut oil, apple cider vinegar, stevia and vanilla bean paste and stir them together, then let it sit for about 5 minutes.
- In a second bowl place all the other ingredients EXCEPT for the raspberries and combine them together.
- Stir the milk/oil mix and then pour it into the bowl with the dry ingredient, stir together until the mixture is even.
- Fold in raspberries
- Spoon into the muffin wrappers
- Cook for about 40 minutes
- Remove from the oven and allow to cool for 10 minutes or so before eating.
Sometimes regular breakfasts can be boring and just don't cut it (especially on days off), and once in a while it's good to have something that seems like a treat. This sort of a combo really spices up a regular breakfast... the pun was most definitely intended. Some people may find it surprising that majority of the calories in this meal come from the oats, not the chocolate or milk! The ingredients that I've incorporated are vegan-friendly and lower in calories than their 'usual' alternatives, if you happen to replace them (e.g. unsweetened baking chocolate with regular chocolate chips and almond milk with regular cows milk) the calorie count will be much, much higher.
Makes 1 serving
Carbs 32.7g / Fat 22.2g / Protein 10.4g / Calories 320
- 1/4 cup oats
- 3/4 cup unsweetened almond milk (or nut milk or choice)
- Pinch of chilli powder
- 1/2 a handful (roughly 20-25) unsweetened baking chocolate chips
- 2 tbsp unsweetened cocoa or cacao powder
- In a saucepan on low heat combine oats, almond milk, cocoa and chilli powder until the oats reach your desired consistency
- Add the chocolate chips to the mix and stir for an extra 30 seconds or until they begin to melt
- Remove from the saucepan and serve
This is a super quick Summer-y kind of salad. I've been packing this in jars lately for my lunch at work. Would also go well with some crushed walnuts or pine nuts...
Makes 1 serving
Carbs 11.4g / Fat 15.2g / Protein 11.2g / Calories 218
- 7 Strawberries
- 1 cup baby spinach
- 1 tsp balsamic vinegar
- 1 tbsp pumpkin seeds (pepitas)
- 50g goats cheese feta
1. Wash strawberries and baby spinach
2. Chop up the strawberries and throw strawberries, spinach and pepitas together
3. Crumble goat's cheese feta and then balsamic vinegar over the top
4. Mix it all together you're good to go