Meal Prep 5 Days for under $40 AUD per person

Everything on this website is what I do on a daily or regular basis and meal prep is a huge part of my life. I meal prep my weekday meals because let’s face it - if I don’t, I make really poor food choices and my poor choices consist of a drive through with golden arches or buckets of crispy deep fried chicken. I also meal prep for three other key reasons which are to eat healthy, to have the CONVENIENCE and to save money.

Since my weekly work schedule is sometimes incredibly busy, I meal prep on Sunday afternoons for around 2-3 hours watching my pre recorded programs on foxtel at the same time. To me, this is my idea of pure heaven and bliss before the mad rush of Monday begins.

So I thought it was only fitting to share a typical week of meal prep with you. Each week my partner and I try to change it up so don’t stress, there are more meal prep ideas to follow. The following recipe ideas are based on two people to help you keep accountable with your meal prep!

Breakfast – Chocolate whey protein & oats

Serves 10

Equipment Required: 10 mason jars

Ingredients

10 scoops of protein powder (any protein powder you have at home or any flavour you like in particular)

2 ½ cups gluten free rolled oats

Directions

1. Set out jars on a bench and add 1 scoop of protein powder per jar.

2. Using a measuring cup, divide ¼ cup of rolled oats from the 2 ½ cups of oats and add it to the jars.

3. Screw the lids on tight and they are ready for the week.

To have in the morning, simply add 200 – 300ml of water (or the amount your protein powder recommends) to the jar and your protein shake is ready to go.

Morning Tea – Quiche (without pastry) filled with bacon, mushrooms, onion, spinach & tomatoes

Serves 10

Equipment Required: Large square ceramic baking dish

Ingredients

12 eggs

10 rashes of rindless bacon, diced

200g mushrooms, sliced thinly

2 x onions, diced

2 cups spinach

4 tomatoes, diced

Optional ingredients

2 carrots, diced

2 zucchinis, diced

1 capsicum, diced

Directions

1. Preheat the oven to 180°C or 356°F.

2. Line the ceramic baking dish with baking paper.

3. Pre cut and prepare all the vegetables and bacon for the quiche.

4. In a separate mixing bowl, crack all twelve eggs and thoroughly whisk until well combined.

5. Place all vegetables and bacon in the ceramic dish and spread evenly.

6. Pour the eggs over the vegetables and bacon and move the dish back and forth to ensure the mixture is evenly distributed.

7. Place in the oven for 45-55 minutes. To ensure the quiche is thoroughly cooked through place butter knife in the middle and see if it comes out clean.

8. Once finished baking, allow to completely cool.

9. Cut the quiche into 10 even slices and prepare in cling wrap or a zip lock bag in the fridge ready for morning tea.

To serve the quiche, simply eat cold if you are on the go or you can heat it up and eat it warm.

Lunch – Smoked tuna & brown rice salad with green beans, roast pumpkin, tomatoes, spinach, purple onion, avocado & balsamic vinegar.

Serves 10

Equipment Required: Saucepan, oven, baking tray & 10 deep takeaway containers

Ingredients

10 x 90g small cans smoked tuna

1 kg brown rice

2 ½ cups green beans, frozen

500g pumpkin, diced

4 x tomatoes, diced

3 cups spinach

1 purple onion, diced

1 avocado, sliced

Coconut oil

Salt and pepper

Balsamic vinegar

Directions

1. Prepare brown rice in a rice cooker or saucepan as per directions on packaging.

2. Preheat the oven to 180°C or 356°F and prepare a regular size baking tray with baking paper.

3. Cut and prepare pumpkin in small cubes and place on baking tray.

4. Drizzle with a little coconut oil and season with salt and pepper.

5. Place in the oven for 20 minutes, turning regularly to ensure all sides are thoroughly cooked.

6. Whilst the pumpkin is cooking, prepare a saucepan with water and bring frozen beans to the boil for five minutes.

7. Once cooked, drain excess water and allow beans to completely cool.

8. Once pumpkin is cooked, allow pumpkin pieces to completely cool.

9. Once rice is cooked, allow rice to completely cool.

8. In a large mixing bowl add spinach, beans, pumpkin, tomato and purple onion and gently mix together.

9. Arrange the 10 containers on the bench and add ½ - ¾ cup of brown rice as a base in each container.

10. Add 1 can of tuna to each container over the rice. Spread evenly so each container is even with rice and tuna.

11. Add the salad evenly to each container and place the lid on top.

12. Store in the fridge until you are ready to eat it.

To serve the salad, simply add 3-4 slices of avocado on top and a dash of balsamic vinegar to the mix. Enjoy!

Dinner – Sweet potato mash with seasoned chicken breast, green beans & broccoli.

Serves 10

Equipment Required: Saucepan, oven & 10 deep takeaway containers

Ingredients

2.5kg sweet potatoes, peeled and diced

2 garlic cloves

Salt and pepper

2kg chicken breast

2 tbsp. sesame seeds

2 tbsp. Master Food’s seasonal powder

500g green beans, frozen

500g broccoli, frozen

Directions

1. Peel and prepare sweet potatoes and garlic cloves and place them in a saucepan of water.

2. Bring the saucepan to the boil and allow them to simmer for 20 minutes or until tender.

3. Prepare a saucepan with water and add in beans and broccoli. Allow the beans and broccoli to simmer for 10 minutes or until tender.

4. Preheat the oven to 180°C or 356°F.

5. Line a large baking tray with baking paper and place chicken breast on the tray.

6. Season chicken breast with sesame seeds and seasonal powder and place tray in the oven for 20 -25 minutes. To check if chicken is thoroughly cooked through cut a piece in half.

7. Once sweet potatoes are cooked, drain excess water and mash until smooth. Add a little salt and pepper to season. Allow the mash to completely cool.

8. Once the beans and broccoli is cooked, drain excess water and allow beans and broccoli to completely cool.

9. Once chicken is cooked remove from the oven and allow to completely cool.

10. Arrange the 10 containers on the bench and add ½ - ¾ cup of mash as a base in each container.

11. Cut chicken breast to thinner pieces and add chicken into the containers to cover half of the free space left.

12. Add beans and broccoli to the remaining portion of the container and add the lid to seal.

13. Store in the fridge until you are ready to eat it.

To serve the meal, simply heat up and serve warm or alternatively you could serve cold and enjoy!

Enjoy! bryn xx

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