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RECIPES:
Kale and herb frittata (17.5g protein per serving)
100g kale
4 spring onions
10 eggs
Salt & pepper
Large handful of green herbs (coriander, parsley, dill)
100g Greek yogurt
1 tsp. baking powder
Berry & apple chia seed pot (12g protein per serving)
150g blueberries
2 apples
1 tsp. cinnamon (use half for cooked fruit and half for chia seeds)
2 cups almond milk
200g yogurt of choice (I use coconut)
2 tsp. vanilla extract
½ cup chia seeds
1 tbsp. goji berries
1 tbsp. nut butter
Extra sweetener (optional)
Butternut squash feta quinoa & chicken (38g protein per serving)
Chicken:
4 x 100g chicken breast
1 tsp. dried oregano
1.5 tbsp. garlic powder
1 tsp. cumin powder
1.5 tbsp. jerk powder
1.5 tbsp. yogurt
salt and pepper
3 tbsp. EVOO
Butternut squash quinoa:
200g cooked chickpeas
1 cup (uncooked quinoa) or 3 cups cooked quinoa
½ butternut squash
75g feta
100g parsley
1 roasted pepper
3 tbsp. EVOO
2 tbsp. lemon juice
Salt & pepper
Red lentil and coconut pot, brown rice & green beans (22g protein per serving)
300g uncooked red lentils (cook with 1tsp. turmeric)
1 white onion
3 garlic cloves
1 inch ginger
1 tbsp. ghee or 2 tbsp. EVOO
½ tsp. mustard seeds
1 tsp. tsp. cumin seeds
½ tsp. fennel seeds
8-10 cardamom pods
½ tsp. chill
1 tbsp. curry leaves
Salt & pepper
1 tin/ 400g plum tomatoes t
1 tbsp. garam masala
½ tsp. turmeric
1 tsp. curry powder
400ml coconut milk
large handful fresh coriander
300g green beans
1.5 tbsp. EVOO
salt
1 cup uncooked brown rice
We are going to kick things off with this meal prep we’ve got breakfast in fact we’ve got two breakfast ideas cuz I love breakfast I’m such a breakfast woman we’ve got lunch and we’ve got dinner this is a non-restrictive food that you actually enjoy that you actually want to eat that actually
Tastes good healthy balanced meal prep all of the recipes can be found in the description of this video I would love to hear from you in the comments let me know what you think of this style of video let me know if it’s helpful if you
Want to see more so we’re going to start with a little bit of pre-prep this is just going to make the whole process of this meal prep a lot smoother a lot more efficient so for our pre- prep I’m just going to let the quinoa soak at least
For half an hour ideally for an hour but at least for half an hour I feel like it makes a difference once it gets cooked um if you’re using pre-bought and cooked quoa perfect obviously you can skip this step so I would actually advise you to use thighs for this meal prep
Unfortunately I could only find breasts so that’s what I used so I seasoned up the chicken with some salt some garlic powder I placed in some cumin powder some dried oregano and a pre-made jerk seasoning powder which I had I also placed over some olive oil some black
Pepper mixed in a little bit of Greek yogurt this can be left out if you are dairy free that is absolutely fine I made sure all of the chicken was seasoned and coated well before covering and placing this bowl into the fridge if you’re cooking it straight away you
Don’t have time for it to sit do your thing that is absolutely fine to utilize and to be as efficient as possible with our time we’re also going to chop up the butternut squash and we’re going to put it to roast so I just chopped it into
Quite small cubes cuz it will roast a lot quicker and I placed it on a baking sheet with some salt some pepper some olive oil very simple and I placed it into a 200° oven and I left it in there for about 25 to 30 minutes this is going
To be for our quinoa dish that we’re going to prep shortly so starting off with our first breakfast option this is first of the the two breakfast options that I’m sharing this is a cal and Herb fata inspired by a Persian dish called cucko sabzi I have kind of like tweaked
It and left some ingredients out swapped some ingredients so it’s definitely not cucko sazi just wanted to make it clear that it is definitely inspired by one so we’re going to start off by finally chopping up our kale and then finally chopping up our spring onions we’re
Going to grab a pan and we’re going to heat a little bit of olive oil on like a low to medium heat we’re then going to place in our spring onions followed on by the cooked cow and we’re just going to cook everything down we’re going to
Season with some salt and some pepper so once the cow has softened we’re going to switch the heat off and we’re just going to set the pan aside and let everything cool down so whilst the cowl is cooling down we’re going to chop up our fresh
Hubbs this is where you can really use any fresh hubs that you have on hand that you enjoy the taste of so I’m using some parsley and some dill with then going to crack our eggs into a large bowl we’re going to add in some salt and
Some pepper before adding in some baking powder some yogurt I’m using some Greek yogurt if you want you can use a dairyfree yogurt or you can just keep the yogurt out um and then we’re going to place in our fresh herbs followed on by that cool down cow into a greased or
Lined tin we’re going to place in our mixture so we’re going to place the cow and Herb fata into a preheated oven of 180° we want to keep it in there for about 35 to 40 minutes maybe a little bit longer just depending on the size of
The eggs that you’re using the size of the tin that you’re using a knife through it if there is like runny egg mixture then it definitely needs a little bit longer so yeah you can go ahead and remove your kale and her fata once it is cooked it’s going to be
Looking something like this it is so delicious that yogurt just gives it that creamy feel it into well I did four pieces just depending on how many days you’re prepping for um and then you can place it into your topper Weare or you can just keep it whole it just depends
If you’re working from home or if you know that you want to take it on the go so if you’re prepping these Berry and apple cheer seed pots as well well as the fata you can definitely do this whilst the fata is in the oven so I like
To grab a big bowl and place in my cheer seeds before placing in my milk of choice which is usually 95% of the time like an almond milk I then plac my yogurt of choice in it is usually a coconut yogurt sometimes it’s a Greek yogurt but these days it has been
Coconut yogurt followed on by some cinnamon some vanilla extract it makes all the difference need some vanilla extract in there and I like to add in some Goji berries sometimes I add raisins sometimes I add pumpkin seeds but for today I’m adding in some GOI
Berries you can work it any way you want though so I just stir everything and you know that chia seeds are going to thicken up you might think oh my god I’ve poured in too much milk but no that milk is going to get soaked up these
Cher seeds are going to expand I just let it sit aside for a couple of minutes let the cheer seeds expand if I need to add more yogurt or a little bit more milk just to reach my desired consistency I go ahead and do that a layer of cooked fruit in these cheer
Pots just take it to a whole new level so I love adding in some apple or some berries or a combination of both which I’m going to be doing today so I just chopped up some apples and I plac them into a pan really simple place them into
A pan followed on by some cinnamon I just throw cinnamon on everything possible you can throw in a little splash of water you can use a little bit of coconut oil whatever you prefer I used water and I placed in my blueberries just cooking everything down
For a few minutes until the fruit has softened so the fruit is good to go once those apples have properly softened and those berries have just exploded and they’re juicy and M you’ll be ready to put these fruits into these pots I’m actually going to list the pots that I
That I grabbed um they’re really really handy pots that I love so I placed in those cooked apples and berries before placing on top that cheia seed mixture these cheia seed pots are a lifesaver I have been loving on these for like the last 6 months I always have this for
Sure prepped in my fridge sometimes if I’m rushing to the gym and I need something beforehand these are great or even sometimes after the gym I just love to carry one in my bag you can top these pots with some Nut Butter you can use cashew butter you can use almond butter
Whatever you fancy I just love that little extra touch and yeah time to put these aside and move on to our lunch which is this chicken and butternut squash feta quinoa really really tasty one right here let’s get into it if you’re choosing to cook your quinoa from
Dried and you soaked it earlier you can grab it give it a good wash and rinse and then Place some fresh water over it and put it to cook so again if you pre-seasoned your chicken then you can grab your chicken I grabbed a pan and I
Just kind of like browned it on the outside before placing it into a 18 180° oven and I left it in there for about 25 minutes obviously the cook time will vary depending on the size of your chicken breast if you’re using breast or if you’re using chicken thighs so just
Keep an eye on it you don’t want it to dry out so once the quinoa is cooked you can combine everything in a large bowl so you can place in the cooked quinoa the cooked butternut squash some cooked chickpeas I placed in some Jarred roasted red peppers this is completely
Optional I just thought it would be a nice addition for this quinoa butternut squash and feta salad I placed over lots and lots of fresh parsley along with some olive oil lemon juice salt pepper and then I crumbled in that Fetter I placed over some oregano a little bit
More extra virgin olive oil and just mixed everything wow I love this combination so simple so delicious so go ahead and box up your lunch so that butternut squash and fesa quinoa along with that chicken added in some extra rocket otherwise known as arugula um but that’s totally optional this will
Forever be one of my go-to prepper B lunch ideas it holds really well in fact the flavor just gets better over time like I said at the beginning I would prefer to use chicken thighs just didn’t find any chicken thighs in the store when I went shopping um but that would
Definitely be my first option just cuz for me chicken thighs are just Superior satiating filling and absolutely delicious this is an ideal lunch prep that will hold well for a few days perfect for on the- go or even if you’re working from home I know you’re going to
Love this one as much as I do so we’re going to prep our dinner this is a red lentil coconut pot we’re going to serve it with some brown rice and some green beans I love using red lentils especially when I’m short for time cuz you can just cook them straight away
There’s no soaking that’s needed so we’re just going to wash our red lentils wash them really well until the water runs clear so we’re going to put our red lentils to cook I placed in some turmeric and some salt so continue by chopping up your onion your garlic
Cloves and your Ginger so option to use some oil I like to use ghee in a dish like this I just love the taste of ghee so I added some ghee to a low to medium pan and I threw in all of my spice seeds just letting them toast spice seeds that
I used include mustard seeds cumin seeds fennel seeds some cardamon pods that I just crushed and I just toasted the spices for about a minute a minute and a half you definitely don’t want to burn them so make sure everything is kind of like on a low heat so place in your
Onions garlic and ginger and just start stirring everything you want to unlock release all of those flavors and then you want to place in some salt and some pepper I threw in some extra chopped chili but that is completely optional I also added in some Curry leaves before
Throwing in my my tin Tomatoes if you’re using fresh tomatoes brilliant but I’m using tin today then threw in all of my spice powders including turmeric garam masala and some curry powder once the lentils were softened and cooked I threw them into the pan with those cooked down
Tomato and I poured over some coconut milk just mixing everything well this red lentil coconut pot is instantly delicious it will get better over time if you want you can go ahead and add in some fresh coriander I would highly recommend you do that that if you are a
Fan of coriander or cilantro whatever you want to call it I wanted some type of vegetable I had these green beans in the freezer so I just simply steamed them you know I love my steaming trays my steaming trays get most use in my kitchen I could not be without them once
They were steamed and brightened and green I just placed over some salt some olive oil that’s it and then I just served my dinner up so I cooked some brown rice to go with it and you could pair it with some sweet potato you could
Pair it with rice as I have maybe you want to pair it with another grain maybe you want to pair it with some extra protein so you could maybe pair it with a piece of salmon these are all just suggestions in ways that you could work
This recipe so yeah I served it up with the brown rice added in the red lentils followed on by those steamed green beans threw over some extra coriander a slice of lemon and yeah this is the final meal prep I feel like dinner is that one that
Catches most people out and you know it’s that moment where you’re like feeling tired I can’t for to cook I don’t want to chop but imagine having something like this in your fridge prepped ready to go um just another option from ordering Uber Eats there’s nothing wrong with Uber Eats or
Deliveroo but um if it’s like a regular thing for you and you really kind of just want to break that habit then maybe trying something like this as a prepped meal would be of real use and value to you so here is my balanced healthy nourishing 4-day meal prep we are not
Restricting any food groups we’re welcoming celebrating all foods obviously you can make tweaks if you don’t eat certain foods that’s absolutely fine but I wanted to give you an example of a well-rounded meal prep food that you’re deeply going to love that you’re going to enjoy um and yeah I
Really hope you do enjoy it if you try them out let me know um drop me a comment if you have anything to ask me anything to say I would love to hear if you want to see more of this style of content let me know everybody take care
I will see you in my next video very very soon Bye w