Buon Pomeriggio! Here’s my Sunday Meal Prep for the whole week for two people! 4 recipes, full lunches and dinners from Monday to Friday, so to make working 9 until 6 little less stressful! the recipes are: Sweet and Sour Chicken, Mince Coconut Curry, Roasted Vegetables with Turkey Meatballs and Chicken Tikka Masala. They are healthy, low fat, high in protein and really loaded with vegetables. Also the home-made Chicken Tikka Masala helps us avoid that weekly takeaway but still get our cravings satisfied!
Hope you like it, let me know if you tried any/all the recipes!
The “original recipes”:
– Sweet and Sour Chicken:
– Mince Coconut Curry:
– Chicken Tikka Masala: see recipe on the jar!
My PERFECTED Meal Prep:
Step 1:
– Heat oven at 170C fan & put rice to cook (any quantities, I did for 6 people)
Step 2:
– Chop vegetables for Roasted Vegetables with Turkey Meatballs: 2 bell peppers, 1 red onion, 1 pack of mushrooms, 1 sweet potato, 1 pack of asparagus
– Chop vegetables for Sweet & Sour Chicken: 2 bell peppers, 1 white onion + chicken (in cubes)
– Chop vegetables for Chicken Tikka Masala: 1/2 squash, 1 white onion + chicken (in cubes)
– Chop vegetables for Mince Coconut Curry: 1/2 squash, 1 white onion + grate 2 courgettes & 1 carrot
– Mix Sweet & Sour Chicken’s sauce: 1 tbsp cornflour, all the pineapple juice from can, 2 garlic cloves, crushed, 1 piece fresh root ginger (crushed), 1 tbsp dark soy sauce, 2 tbsp white wine vinegar, 1 tbsp soft light brown sugar, 3 tbsp tomato ketchup, freshly ground black pepper
//// Rice should be cooked by now, so remove & put aside
Step 3:
– Season & put in the oven for 20mins at 170C fan the vegetables for the Roasted Vegetables with Turkey Meatballs recipe.
– Warm up 2 pans & 1 pot on the hob with 2 tablespoons of olive oil each
Step 4:
– add onions to each pan & pot, cook until translucid
Step 5:
– Add each recipe’s vegetables to the pans/pots & cook half way through (stir occasionally)
Step 6:
– Add meats to each pan: around 1kg/pack of chicken per pan + around 1kg/pack of mince for Curry (personally, I like to make space in the middle for the meats to be in direct contact to the pan until the outside seems cooked)
– Once mince is browned, add 3 tablespoons of Mild Curry powder
//// Vegetables should have been roasting in the over for 20min now, so take out of the over, stir them, & put 1pack of Turkey Meatballs in the middle. Season with olive oil and spices & put back in the over for another 20min at 170C fan.
Step 7:
– Add liquids to each pan/pot: the Sweet & Sour sauce that it already prepped, the 1 jar of Tikka Masala sauce with 1/2 cup of water, and 1 can of coconut milk to the Mince Curry & stir all 3 of them
– Add 1 can of chopped tomatoes + 1 cube of beef stock + handful of spinach to the Mince Curry pot
Cook everything for another 10min at low temperature and YOU’RE DONEEEEEEE
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Ciao! I am Isabella, an always-hungry, always-stressing Italian living in the UK with a passion for weightlifting and booty gains. I hope you like my content and please feel free to give me and others any constructive, positive, well-intended tips.
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Black Lives Matter. Always.
Educational sources:
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– 13th on Netflix (very impactful documentary, absolutely worth watching)
– When They See Us on Netflix (based on the true case of 1989’s Central Park Five, when five black teenagers from New York were convicted of a brutal rape case they did not commit)