A Fool-Proof Guide To Meal Prepping | sheerluxe.com

A Fool-Proof Guide To Meal Prepping

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Saving time, effort and a whole lot of money in Pret, meal prepping is the smart way to do lunch, and food blogger Hannah Potter has it down to a fine art. Spending just 90 minutes prepping five delicious lunches, Hannah stores everything she needs for the week ahead in individual plastic containers in her fridge or freezer. And you can, too – thanks to her top tips and recipe suggestions.

To keep costs low, Hannah bulk buys her meat from online healthy food retailer MuscleFood.com and supplements it all with store cupboard essentials and fresh vegetables.

“People often shy away from meal prepping because they think it’ll be too tricky, but in fact, it's far from it” she said. “If you’ve planned exactly what you're going to cook and have all the food storage containers to hand, then it’s really straightforward. The storage boxes will help with portion control too.”

Here are Hannah’s tips for getting started in food prepping:

Have The Right Equipment

Plastic food storage containers are a must if you’re going to start food prepping. Buy enough for every person you’ll be feeding for every meal. If you have small children who don’t need an adult sized portion, they can share a tub. So if you’re a family of mum, dad and two young children, you’ll need three tubs for every meal you make.

Buy Ingredients In Bulk

As you’re cooking in bulk, why not buy in bulk too? This way you’ll be saving cash – and if you order from somewhere like MuscleFood.com, which deliver to your door, then you’re saving time too. Look for cheap deals for other ingredients, like buying non-perishable items in catering sizes. 

Make Time To Prep

Meal prep at a time to suit you and make sure you have nothing else planned, or aren’t expecting any visitors, for a couple of hours. A weekend is a good time so you’re ready for the week ahead.

Plan Ahead

Think about how the meals will span out over the course of the week and how you can save time putting the meals together. For example, if you’re having chicken five times over the week, then cook it all in one go and just add the accompaniments or sauces.

Go Step-By-Step

Follow the recipes you’ve picked out and don’t be tempted to take short cuts. But remember if you can cook meat all in one go, then do. It will save you lots of time.

Think About Storage

Your meals can be stored in the fridge or the freezer providing your meat hasn’t been frozen before. Remember to factor in when you’ll be eating them – those for later in the week may be better off frozen.

On a Similar Note

Read on for Hannah’s favourite meal prep recipes:

Lunches

Monday and Tuesday - Cashew chicken with rice 
Wednesday, Thursday and Friday - Greek chicken salad 
 

Dinners 

Monday - Turkey mince cottage pie with sweet potato topping
Tuesday - Turkey meatball pasta bake
Wednesday - BBQ chicken and roasted sweet potato 
Thursday – Turkey mince cottage pie with sweet potato topping
Friday - Turkey meatballs with tomato sauce and courgetti 
 

WEDNESDAY, THURSDAY & FRIDAY LUNCH

Greek Chicken Bowls

Serves 1 person for 3 days

Greek Chicken

  • 3 skinless chicken breasts

  • 25ml of olive oil

  • 3 tbs of minced garlic

  • 25ml cup of fresh lemon juice

  • 1 tbs of red wine vinegar

  • 1 tbs of dried oregano

  • 50g cup of plain Greek yogurt

  • Salt and freshly ground black pepper, to taste

Cucumber Salad

  • 1 cucumber, sliced

  • 25ml of lemon juice

  • 2 tbs of olive oil

  • 1 tbs of red wine vinegar

  • 1/2 tbs of minced garlic

  • 1/2 tsp of dried oregano

Tzatziki Sauce

  • 100g of plain Greek yogurt

  • 1 cucumber, finely diced

  • 1 tbs of minced garlic

  • 1/2 tbs of dill, or 1 tbs of fresh dill, finely chopped

  • 1 tbs of fresh lemon juice

  • 1 tsp of lemon zest

  • 1/2 tsp of chopped fresh mint

  • Salt and pepper to taste

The Rest

  • 300g of cooked brown rice

  • 240g of cherry tomatoes, halved

  • 50g of red onion slices

 

Method:

  1. In a large plastic zip bag, combine the olive oil, garlic, lemon juice, red wine vinegar, oregano, Greek yogurt and salt and pepper. Massage to mix.

  2. Add the chicken into the bag and massage to make sure it’s fully covered. Marinate for at least 20 minutes, up to 12 hours. When you’re done, drain the chicken from the marinade and discard the marinade.

  3. In a frying pan, heat some olive oil over a medium-high heat. When it’s hot, add the chicken and cook for approximately three to four minutes per side.

  4. Remove the chicken from the pan, and leave to cool. Once it’s cooled down, cut into bite sized pieces. Make sure to let it cool properly first, or all the juice will run out.

  5. While you’re waiting for the chicken to cool, make the cucumber salad by chunking the cucumbers and tossing in a bowl with the lemon juice, olive oil, red wine vinegar, garlic, and oregano. Set aside.

  6. Make the tzatziki sauce by combining the Greek yogurt, cucumber, garlic, dill, lemon juice and lemon zest in a small bowl; season with salt and pepper and add the mint.

  7. Cook the brown rice according to its package directions. When it’s ready, divide the rice between meal prep containers, placing 1/2 cup in each container.

  8. Halve the cherry tomatoes and mix with the red onion slices. Divide amongst the bowls. Finally, top with chicken, cucumber salad, and some tzatziki sauce.

 

WEDNESDAY NIGHT

BBQ Chicken & Roast Sweet Potato

Serves 2

  • 2 raw chicken breasts,

  • 1 head of broccoli, chopped into florets

  • 2 medium sweet potatoes,

  • 1 large red onion, diced

  • BBQ sauce

  • Salt to taste

Method:

  1. Preheat the oven to 170C

  2. Peel and chop the potatoes into slices, then place on to a lined baking tray. Season and place in the oven for 20 minutes.

  3. After 20 minutes, add the chicken breasts and broccoli to the tray, cover the chicken with BBQ sauce and pop back into the oven for another 20 minutes.

  4. Add to bowls and eat!

 

FRIDAY NIGHT

Turkey Meatballs With Tomato Sauce And Courgetti

Serves 2

  • 1 red onion, peeled and diced

  • 1 stick of celery, finely chopped

  • 1 tbsp of olive oil

  • 1 tsp of mixed herbs

  • 1 x 400g can of chopped tomatoes

  • Seasoning to taste

  • 8 turkey meatballs

  • 2 courgettes, spiralised

Method:

  1. For the sauce, put the onion and celery into a preheated frying pan and sauté for about ten minutes.

  2. Add the can of tomatoes, filling up the empty can with water to add to the pan.

  3. Season, stir well and let the mixture come to a bubble, then turn the heat down. Once it’s simmering gently, drop in the meatballs.

  4. Let the meatballs simmer in the sauce for 30 minutes, or until cooked through. Serve with the spiralised courgette.

 
For more of Hannah’s recipes, visit Instagram.com/_HannahEats

 

 

Inspiration Credits: LaurenConrad.com, GreenKitchenStories.com, PinchOfYum.com
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