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Back To Work & School Meal Prep

Preparing your meals in advance is key to living a healthier lifestyle. That’s why we are sharing our ideas for different meal plans to keep not only yourself but the family happy during meal times. We suggest stocking up on containers that keep your food fresh but can also be cleaned and reused.

Vegetarian Meal Prep

Ingredients

Green Beans

  • 450g Green Beans
  • Lemon Pepper
  • 3 tablespoons Butter
  • 3 Garlic Cloves minces

Hard Boiled Egg

Brussels Sprouts

Instructions

Green Beans

  • Trim the ends of the green beans and place the trimmed green beans in to a pan and cover with water. Bring to the boil then reduce the heat and allow to simmer. Once soft, drain the water and add the butter and stir until the butter is melted.

  • Add the minced garlic until tender and season with salt and lemon pepper.

Hard Boiled Egg

  • Bring a small pan of water to the boil and carefully place an egg in to the water. Allow to boil for 6 to 7 minutes then carefully remove the egg from the water.

  • Place the egg in to a bowl of cold water to stop the egg from cooking inside the shell. Carefully remove the eggshell and allow the egg to cool down and then cut in half.

  • Sprinkle a small amount of chilli powder on to the egg halves a long with nigella seeds.

Brussels Sprouts

  • Preheat the oven to 200C and line a baking tray with baking paper. Arrange the sprouts on to the baking paper and drizzle with olive oil or melted coconut oil. Sprinkle the pumpkin seeds, mixed herbs, salt and pepper on top.

    Toss the ingredients together, making sure the sprouts are coated.

  • Place in the oven for 20 minutes or until the pumpkin seeds are roasted and the sprouts are cooked through. Serve with feta cheese if desired.

Rice

  • Bring a pan of water to the boil and add a pinch of salt. Add the rice and cook for 25 minutes. Drain the rice and place in to container. Sprinkle with salt and pepper.

  • Add a handful of cherry tomatoes to your container a long with a couple of spinach leaves a long with your favourite fruits.

Organic Falafel Wraps

Ingredients

  • Lime
  • Wraps
  • Spinach
  • Cucumber
  • Radish
  • Spring Onion

Falafel

Tahini Dressing

  • 90ml Extra-Virgin Olive Oil
  • 50g Tahini
  • 2 tablespoons Lemon Juice
  • 2 teaspoons Dijon Mustard
  • 2 tablespoons Maple Syrup
  • 1/2 teaspoon Sea Salt
  • Black Pepper
  • 2 tablespoons Cold Water

Instructions

Falafel

  • Using a food processor, combine all of the falafel ingredients. Make sure you keep a firm mixture by not over blending. Cover the mixture in a bowl using clingfilm or beeswax food wraps and put in the fridge for at least an hour.

  • Use a spoon or ice cream scoop to create equal size balls. Freeze your falafel for 5 minutes. Add oil to your frying pan using a medium to high heat.

  • When the oil is hot enough place four falafel in to the pan at a time. Leave the other falafel in the freezer until ready to fry. Fry each falafel for one and a half minutes using a spatula to flip your falafel over and cook for a further minute. Once the falafel is a golden brown colour place your falafel on kitchen towel to drain any excess oil.

Tahini Dressing

  • Combine the olive oil, tahini, lemon juice, mustard, maple syrup, salt, and black pepper and mix. Add 2 tablespoons of cold water and continue to mix until combined.

  • Stuff your wraps with spinach leaves, chopped spring onion and thin slices of radish. Place your falafel on top and drizzle with tahini dressing.

Teriyaki Chicken Meat Balls

Ingredients

Chicken Meatballs

Instructions

Rice

  • Bring a large pan of water to the boil with a pinch of salt and add the rice. Allow to cook for 25 minutes and stir occasionally.

Broccoli

  • Preheat oven to 200°C. Wash broccoli and dry. Cut the broccoli and drizzle in melted coconut oil. Place the broccoli on to a baking tray lined with baking paper and sprinkle salt and pepper on top. Bake for 10 minutes, flip each piece over, and bake for 10 more minutes.

Chicken Meatballs

  • Preheat the oven to 200C. Pulse the chopped onion and carrot in a food processor until finely chopped. Add the chicken, lemon zest and seasoning and combine. If you like some heat to your chicken add some chilli powder.

  • Remove the mixture from the food processor and shape in to meatballs. Add oil to the outside of the meatballs and place on a baking tray lined with baking paper. Sprinkle sesame seeds on top and bake in the oven for 10 minutes.

  • Place the soy sauce, lemon juice, mirin and sugar to a saucepan and bring to the boil and simmer. Add the meatballs to the pan and stir in to the sauce.

Vegan Meal Prep

Ingredients

Instructions

  • This meal prep is a great way of making sure you get your 5 a day!

  • Add the Organic Brown Basmati Rice to a pan with a pinch of salt and cover with boiling water. Bring to the boil and allow to simmer for 25 minutes. In the final 5 minutes tip in frozen peas. Drain and add to your container. Add salt and pepper to taste and a slice of lemon to squeeze on top of your rice dish.

Broccoli

  • Preheat oven to 200°C and wash the broccoli and dry. Cut the broccoli and drizzle on melted coconut oil. Place the broccoli on to a baking tray lined with baking paper and sprinkle salt and pepper on top. Bake for 10 minutes, flip each piece over, and bake for 10 more minutes.

  • Slice your favourite fruit and veg as a side dish and sprinkle sesame seeds on top. Having a range of different colours, textures and flavours with assure a healthy and interesting lunch.

Protein Packed Lunch

Ingredients

Tzatziki

  • 120g Cucumber grated
  • 125g Greek Yogurt
  • 1 tablespoon Coconut Oil melted
  • 1 teaspoons Mint
  • 1 teaspoon Dill
  • 1 ½ teaspoons Lemon Juice
  • 2 Clove of Garlic minced
  • 1/4 teaspoon Sea Salt
  • Coconut Oil melted

Instructions

  • Chop the cucumber in to small sections a long with the red onion and cut the tomatoes in half. Add to your container and sprinkle with salt and pepper.

  • Preheat a hot grill pan on top of the stove over medium/high heat with the coconut oil for about one minute. Place the chicken breasts on the hot grill pan and coat the chicken breast in the melted coconut oil. Sprinkle chicken seasoning on to the chicken and cook for 4 minutes, turn the chicken breasts over on to the other side for a further 4 minutes.

  • Once cooked all the way through, cut the chicken in to small chunks.

Rice

  • Bring a pan of water to the boil and add the organic brown basmati rice. Simmer for 25 minutes or until the rice is cooked.

Tzatziki

  • Squeeze the grated cucumber to remove excess moisture and add the squeezed cucumber to a bowl.

  • Add the lemon juice, yogurt, oil, herbs, garlic, and salt to the bowl, and stir to blend. Place the rice, vegetables and chicken to your container with a tablespoon of tzatziki.

Instructions

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