So a lot of you have been requesting for my Meal Prep video. What do I actually eat in a typical day?
And also, for those of you who have no clue on what meal prepping is, where or how to start, be sure to go on to my channel and watch my last video as I shared with you the Beginner’s Guide to Meal Prepping. It’s only 5 simple steps to get you started, every body can and should do it to eat better and live healthier.
So what do I eat. Here are all the ingredients I’ll be cooking with to meal prep for the next 3 days.
For breakfast I’m prepping overnight oats, lunch will be tuna salad, dinner is roasted fish with vegetables and I’m having banana walnut muffins as my snacks. I like to prep my meals up to 3 days to keep them fresh and it fits my schedule. Some people prefer to meal prep for the entire week. That depends entirely up to you.
This entire process took me less than 2 hours. And remember it is all about being efficient. So we’re going to start by prepping meals that will take the longest to cook, followed by simpler meals.
Dinner – Baked Fish with Vegetables (serves 3)
The first dish I’m going cook is dinner, Baked fish with vegetables as that’ll take the longest.
1. 500g Frozen Tilapia – you can use any other fish or meat of your choice.
2. 2 Carrots – 25Cals
3. 1 Red Bell Pepper
4. 1 head Broccoli – 98Cals
5. 1 Sweet Potato – 112Cals
6. 1 Red Onion – 46Cals
7. 6 Garlic Cloves, crushed – 27Cals
8. 1 tbsp. Olive Oil, divided – 69Cals
9. 1 tbsp. Apple Cider Vinegar – 3Cals
10. ¼ tsp. Mixed Herbs
11. Salt & Pepper to taste
1) Start by Pre-heating the oven to 220°C/425°F.
2) Then slice up all the vegetables, about 1 carrot, 1 bell pepper, 1 head of a Broccoli, 1 sweet potato and 1 red onion. And crush about 6 garlic cloves.
3) Rub the fish with olive oil, mixed herbs and season with salt and pepper. Set aside.
4) Next, make a bed for the fish by arranging all the chopped up vegetables on the bottom of a baking dish. Season the vegetables with ½ tbsp. of olive oil, 1 tbsp. apple cider vinegar, salt, pepper, and ¼ tsp. mixed herbs. Give it a good mix.
5) Then, arrange the marinated fish on top of the vegetables and cover the baking dish with aluminium foil. Bake in the oven for 30 minutes or until fish is done.
So while waiting for dinner to cook, I’ll get on to prep my snack, Banana Walnut Muffins, as that’ll take time to cook in the oven too.
BANANA WALNUT MUFFINS (serves 12)
1) 1/2 cup Yoghurt
2) 1.5 cup Rolled Oats
3) 2 Bananas, mashed
4) 2 eggs, beaten
5) 2 tbsps. Honey
6) 1/4 cup crushed Walnuts
7) 2 tbsps. Cranberries
8) 1/4 tsp. Baking Soda
1) In a large bowl, mash 2 large bananas, then whisk in 2 eggs, 1/2 cup of yoghurt and about 2 tbsps. honey. Stir until well combined and set aside.
2) Blend, 1.5 cups rolled oats until fine.
3) In a separate bowl, mix in all the dry ingredients: 1.5 cups of oats, 1 tsp. baking soda and 1/4 cup crushed walnuts and about 2 tbsps. cranberries.
4) Then combine the wet and dry ingredients together. Keep mixing until you get an even batter.
5) Divide equally to 12 cupcake liners.
By the time the muffins are ready to go into the oven, the baked fish and vegetables should be done. So I’m gonna grab my fish out of the oven and allow it to cool down. And bake my muffins for 15 minutes until the muffins are cooked through.
While the muffins are baking, I’m going to prep lunch, which is a really simple Tuna Salad. There’s no cooking required at all, it’s literally just assembling the ingredients together.
In a bowl, combine:
1) 2 Canned Tuna Chunks
2) ¼ cup Plain Yoghurt
3) ½ tbsps. Lemon Juice
4) 1 tbsp. Cranberries
5) Salt & Pepper to taste
Pack half of the container with your favourite vegetables and be generous. And separate the Tuna mixture from the salad to keep it fresh
2) Carrot, sliced
3) Cherry Tomato, halved
4) Red Bell Pepper, sliced
When you when to eat it, then simple top the tuna onto the salad or you can even make yourself Tuna sandwich or wrap for lunch.
And the final meal to prep is Breakfast Overnight Oats. In a large bowl, combine one and a half cup of rolled oats, about 2 tbsps. Of chia seeds, 2 tbsps. Of dried cranberries, one and a half cups of any milk of your choice, 3 teaspoons of Honey, and 2 tbsps. Of peanut butter. Stir until all the ingredients are well combined.
The divide the oat mixture equally 3 jars with a tight fitting lid. Simple close and refrigerate overnight. In the morning, top it up with your favourite fruits and breakfast is served.
1) 1.5 cups Rolled Oats
2) 1.5 cups Soy Milk
3) 3 tsps. Honey or Maple Syrup
4) 2 tbsps. Dried Cranberries
5) 2 tbsps. Chia Seeds
6) 2 tbsps. Peanut Butter
1) In a large bowl, add oats, chia seeds, dried cranberries, soy milk, honey, peanut butter and mix until well combined.
2) Spoon the oat mixture into 3 jars with a tight-fitting lid.
3) Close and refrigerate for at least 4 hours or overnight.
4) Top up with your favourite fruits before eating.
I’m also going to portion out my trail mix into 3 separate containers for each day, it’s a quarter cup of nuts, seeds and dried fruits. Right, the muffins should be done. Let’s take it out from the oven and allow it to cool down.
Now, all I’m left to do is to assemble all the ingredients into their own containers. So place the baked vegetables at the bottom of the containers and top it up with the baked fish. I’m going to also add 2 banana walnut muffins into my lunch containers to have as my snack.
Done! This entire process took me less than 2 hours. Remember, keep it simple. The more you meal prep, the quicker and efficient you become at it!
Depending on your activity level as well as your physic, you would want to increase the portion and calories accordingly. Remember that food makes up 80% to your success. Prioritise your meals, stay active and sleep well, you will live a healthier and fitter life. The long term benefits of meal prep are so worth the effort.