Protein Items for Meal Prep

“CAPSULE MEAL PREP SET” ITEMS

Brown rice:
Cook 1 cup dry brown rice with 1 + 3/4 cups water to make roughly 3 cups cooked
(Cook for 40 min, steam for 10)

Quinoa:
Cook 1 cup dry quinoa with 2 cups water to make roughly 3 cups cooked
(Cook for 15 min, steam for 5)

Eggs:
Boil 6 eggs for 10 min

Roasted herb chicken:
Ingredients
– 2 to 3 lbs chicken breast meat
– 2 tbsp oil
– 2 tbsp balsamic vinegar
– 2 tsp dried herbs (I like a mix of oregano, thyme and basil)
– salt and pepper
(Roast for 20 min at 425F/ 218C)

Creamy salad dressing:
Ingredients
– 1/4 cup olive oil
– 1/4 cup white wine vinegar (can also use apple cider vinegar)
– 2 tbsp mayonnaise
– 2 tbsp dijon mustard
– 1 + 1/2 tbsp honey or maple syrup
– 1/2 tsp salt
– 1/4 tsp pepper

Salad mix:
Ingredients
– 1 to 2 bags mixed greens
– 1 green bell pepper
– 1 medium cucumber (de-seeded)

Vinegar roasted tomatoes:
Ingredients
– 450g baby tomatoes
– 2 tap oil
– 2 tbsp balsamic vinegar
– salt and pepper
(Roast for 15-20 min at 425F/ 218C)

Roasted peppers & onions:
Ingredients
– 2 green bell peppers
– 2 red bell peppers
– 1 large onion (I like purple)
– 2 tbsp oil
– 1 tsp oregano
– salt and pepper
(Roast for 20-30 min at 425F/ 218C)

Roasted sweet potatoes:
Ingredients
– 2 to 3 large sweet potatoes
– 2 tbsp oil
– salt and pepper
(Roast for 30-40 min at 425F/ 218C)

Roasted chickpeas:
Ingredients
– 2 cans chickpeas (drained and rinsed)
– 2 tbsp oil
– 1/2 tsp mustard powder
– 1/2 tsp onion powder
– pinch cayenne pepper
– salt and pepper
(Roast for 20-30 min at 425F/ 218C)

Frittata – with spinach, feta + sundried tomatoes

Ingredients:
2 eggs
40g feta (or vegan feta)
Handful baby spinach
1 tbsp sundried tomatoes (sliced)
Salt and pepper
2 slices toast (60 to 70 cal each) + butter
oil spray
(Serves one)

Breakfast burrito – with scrambled egg, black beans, pepper slices, avocado, coriander + salsa

Ingredients:
1 burrito sized tortilla
2 eggs
1/3 to 1/2 cup black beans
1/4 to 1/2 red bell pepper
2 tbsp salsa
1/3 avocado
cilantro (or baby spinach)
oil spray
(Serves one)

Cookie crumb oatmeal – with creamy vanilla oats, chocolate almond butter sauce + choc-chip cookie crumbs

Ingredients:
1/2 cup oats
2 cups soy milk (or any milk)
1/2 tsp maple syrup (or any sweetener)
1/4 tsp vanilla extract
cookie crumbs
chocolate chips
Chocolate almond butter sauce:
2 tbsp almond butter
1 tsp cocoa
1 tsp maple syrup
1 tbsp milk (I use soy milk)
(Serves one)

Calories: Roughly 530 cal (without added cookie crumbs)
Protein: 26g (calculated with soy milk)

Leftovers breakfast bowl – with eggs, roasted sweet potato, wilted spinach, avocado, pickled onion + spices

Ingredients:
1 cup roasted sweet potato (I use leftovers)
2 medium boiled eggs
1/3 to 1/2 avocado (sliced)
Big handful spinach
1 tbsp pickled onion
1 tsp olive oil
Salt and pepper
Pinch paprika
Pinch chili flakes
(Serves one)

High protein cereal bowl – with puffed brown rice, peanut butter, soy milk + strawberries

Ingredients:
1 + 1/2 cups puffed brown rice
2 tbsp peanut butter
1 cup sliced strawberries
1 cup unsweetened soy milk
(Serves one)

Calories: Roughly 400

BREAKFAST – OVERNIGHT OATS

APPLE-YOGURT OVERNIGHT OATS
Ingredients:
-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/4 cup water
-Pinch cinnamon
-2/3 cup plain full cream yogurt (or non-dairy alternative)
-1 chopped apple
-Optional: 1 teaspoon 100% pure maple syrup

Method:
-Add all ingredients together in a jar (or a mug)
-Mix together and cover
-Store in fridge overnight
-Serve in a bowl, or eat with a spoon out the jar!