So many of us lead lives that are filled to the brim with obligations, so much so that our health and nutrition can be put on the back-burner due to deadlines and stress. However, not having a balanced food intake means less energy, interrupted sleep, diminished concentration and a larger chance of mental health difficulties. In other words, the food we eat goes a long way in making sure we stay as human as possible.
This is where meal prep can come in handy (and saves us from blowing our cash on greasy Uber Eats.) Having food already prepped essentially means that you’re able to start your day ready to go, and able to get home from your busy day, unwind, and get rest a lot sooner than you would if you were constantly cooking. So here are some healthy meals that’ll get you sorted in no time flat.
Blueberry Breakfast Smoothie
Let’s hear it for breakfast smoothies, they’re literally the best. Especially when a lot of us are known to skip breakfast (which is really naughty, guys.) The advantage to this form of breakfast is that you can put all the ingredients (apart from the wet ones) in freezer bags, ready to chuck into a blender in the morning. And substituting regular yoghurt for coconut yoghurt means no detrimental sugars or fake bursts of energy.
What you’ll need:
1 ripe banana (you can freeze for extra smoothie texture)
1 cup of blueberries
½ cup of coconut yogurt
2 tbsp of raw almonds
If you’re always a little sensitive for time, you can transport your smoothie on the train. And as a little extra tip to keep you fuller for longer and packed with energy, you can add Bukinis clusters.
Chia Pudding
This snack is perfect for those who take one too many cookies out of the communal work jar. And ideal for those who feel like they’re constantly grazing but have no energy. Chia puddings are a great source of omega-3 fatty acids, calcium, iron and antioxidants so your body will definitely be thanking you.
What you’ll need:
½ cup unsweetened canned coconut milk
½ cup unsweetened almond milk
3 tbsp sweetener (maple syrup/ agave nectar/ coconut sugar)
2 tsp vanilla extract
1/8 tsp kosher salt
¼ cup white chia seeds
Top with fresh fruit, roasted almonds and coconut flakes (if you prefer)
All it takes to make this easy snack is whisking it all together and putting it in the fridge to thicken up. It keeps for up to three days, so make a few for the week and dig in when you feel that 3pm slump arrive at work.
Lemon Roasted Salmon With Sweet Potato And Greens
Salmon is always a good idea and it’s super quick and easy, especially when this recipe only has three main ingredients. Salmon is a great source of protein, B12, potassium and Omega-3 fatty acids.
What you’ll need:
2 sweet potatoes (cubed)
Sea salt and black pepper
½ tsp cumin powder
A few tbs of olive oil
4 cups of brocolini/ broccoli florets
300-400 grams of salmon filets
1 tbsp butter
2 tbsp lemon juice
¼ tsp garlic powder
1/8 tsp red pepper flakes and/ or fresh thyme (optional)
Preheat the oven to 220C and separate the sweet potatoes and broccolini/ broccoli onto different pans and drizzle both with olive oil. The potatoes need to be topped with salt, pepper and cumin and baked for 15 minutes. Top the broccolini with salt and pepper and set them aside. While the potatoes are baking, prepare the salmon (because time efficiency.) Combine the butter, lemon juice, garlic powder, salt and pepper and place in the microwave for 15 seconds (make sure butter is melted.) Place the salmon on the pan and drizzle over the lemon butter.
Once the 15 minutes are up for the potatoes, toss them around and put them back in the oven with the broccolini and salmon for another 12 to 15 minutes. After all this, you can dig in and place the rest in tuppawear containers. Presto, you now have multiple meals ready to eat.
Honey Soy And Sesame Chicken Stir Fry
You can’t go wrong with a good old stir fry. What makes this recipe even better is that there’s no sugar (perks of making everything from scratch.) This is a great recipe make when you barely want to think about cooking for the rest of the week, as it’s meant to make 4 meals. It’s also super easy to freeze this one and reheat whenever you’re particularly stuck for time.
What you’ll need:
1 cup brown rice
500 grams skinless chicken breast or thighs
2 tbsp soy sauce
1 tbsp oyster sauce
1 tbsp kecap manis (sweet soy sauce)
1 tbsp hone
1 tbsp sesame seeds
2 carrots
1 cup green beans
1 cup snow peas
1 small head of broccoli
½ tbsp sesame oil
1 tsp minced garlic
First, slice all the veggies up and steam them, then cube the chicken up and combine with the minced garlic. Mix the soy sauce, honey, oyster sauce, kecap manis together and set aside for later. Brown the chicken in a pan with sesame oil, then once brown, add the sesame seeds and stir for one minute. Add the steamed veggies and the sauce and continue stirring. Serve with brown rice. Note that if you’re wanting to put in less effort (who doesn’t?) you can buy the microwavable brown rice.
Beef Taco Bowls
Anything to do with tacos is a good idea. This meal is perfect if your budget is tight and your brain is mushy from thinking too much. The dish as a whole provides you with your protein, dietary fibre, potassium and vitamin C, meaning you’ll actually have energy to tackle the days ahead.
What you’ll need:
300g beef mince
1 tbsp coconut or olive oil
1 small brown onion
½ red capsicum (seeds removed and chopped)
100 grams cooked black beans/ red kidney beans
1 tsp ground cumin
1 tsp sweet paprika
Salsa
200 g tomatoes (cut into chunks)
¼ small red onion (finely sliced)
¼ cup mint leaves (finely sliced)
½ lime (juiced)
Sea salt and ground black pepper
To cook the beef, combine mince, oil, onion garlic and red capsicum together, cooking it until it’s browned. Next add in whatever beans you chose, cumin, sweet paprika and a pinch of salt, cooking it for another three minutes. Set aside and keep warm. You can make the salsa by tossing it all together while the mince is cooking (yay time management.) You can finish the dish off with half an avocado, corn, paprika and lime juice.
Looking to get that meal prep game on point or just generally eat healthier? It’s a tough gig with all of life’s everyday stresses to try and eat well all the time, but alas friends it is possible. Check out headspace’s guide to healthy eating and nutrition, cause you’d be surprised at how damn easy it is to eat super yum food that don’t have heaps of calories. Winter is where the summer bod is made right? 😉