Meal Prep Week Two

Hey guys, second instalment for NBF meal prep this week! I’m on route back home from a weekend in London so my meal prep is being done from tomorrow and this is what I’m planning. Like the first post I’m sticking with 2 breakfast options, 3 lunch & dinner with 2 snacks to make sure I stick to eating well even in a crazy busy week!
All recipes are suitable for freezing except the smoothie and salad let’s make those fresh, I gave some avocado tips to make this one easier!

For the quinoa salad this can be made vegetarian or add some shredded chicken for extra protein. For the dressing keep stored in the fridge and separate from the salad until you are ready to eat. If you are making the dressing for the week in advance you may need to add liquid as the days go on- it drys out a little in the fridge add some water or extra lemon juice.

 

Week Two Menu

BREAKFAST

  • Super Green Smoothie – 3 days
  • Egg and Walnut Quiche – 2 days

LUNCH/DINNER

  • Sweet Potato and Beef Bake
  • Quinoa Salad
  • Courgette Lasagne

SNACKS

  • Chocolate Protein Bread – mid-morning snack
  • Mackerel Pate – evening snack

Breakfast

See picture attached on how to prep those avocados! I love using avocados in smoothies but we all know the struggle of finding a ripe one, plus using only half means the other half more than often turns before it’s time for your next super green smoothie! Blending up the avocados with some lime or lemon juice and freezing as seen below the I’ll Lee them fresh all week long!

Super Green Smoothie
Ingredients
  • 1/2 avocado
  • 250 ml coconut water
  • 1 scoop protein (whey/pea /hemp)
  • 2 handfuls washed spinach
  • 3 leaves mint
  • 4 chunks pineapple – if your protein is sweet you won’t need this
Method
  1. Place all the ingredients into a nutribullet or blender and mix until completely smooth.
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Egg and Walnut Quiche 
Ingredients

Crust

  • 125g almonds (whole or ground)
  • 125g walnuts
  • 1 egg white
  • pinch sea salt
Filling
  • 10 eggs
  • 1/2 red onion sliced and separated
  • 150g bunch asparagus diced
  • 1 small courgette sliced finely
  • 2 handfuls garden peas
  • Handful chopped fresh mint & coriander
  • 40g crumbled feta
Method
  1. Preheat oven 200°C.
  2. In a food processor, pulse the almonds and walnuts into a fine meal, the mix will get a little sticky once the oils begin to release.
  3. Crack in the egg white and salt, pulse once more until a dough is formed.
  4. Press the crust mix down into a greased pie dish and blind bake for 12-15 minutes until lightly golden at the base.
  5. For the filling, In a large mixing bowl whisk the eggs, stir in the rest of the filling ingredients and pour into the pastry case.
  6. Bake for 45 minutes until firm and cooked through.
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Dinner/lunch 
Sweet Potato and Beef Bake 
Ingredients

Beef Balls

  • 400g Irish beef mince
  • 70g chorizo grated
  • 1 tbsp. soya (or tamari for gluten free option)
  • tbsp. chilli flakes
  • 2 tbsp. jalapeno relish or tomato paste
  • Salt and pepper

___________

  • 1 brown onion
  • 2 garlic cloves
  • 3 tbsp. olive oil
  • 400g sweet potato skinned and grated
  • 1 tbsp. smoked paprika
  • ½ tbsp. cayenne
  • ½ tbsp. cumin
  • 2 tbsp. whole tomatoes
  • 4 eggs
  • 15g fresh coriander chopped
  • Salt and pepper
Method
  1. Start by preparing the beef, place all ball the ingredients into a medium sized mixing bowl and using your hands, combine the ingredients then roll into 8 Balls.
  2. Prepare a large skillet over high heat, add in the beef balls and brown them off. Remove from the skillet and place to one side.
  3. Place the skillet back over a medium to high heat and toss in the onion, cooking for 2 minutes to soften and brown a little before adding the garlic, sweet potato and spices. Cook for 2-3 minutes stirring to ensure its evenly cooked.
  4. Add back in the meat balls and then add the tinned tomatoes, simmer for 5-6 minutes.
  5. Create 4 small wells for cracking the eggs into before removing the skillet from the heat and place under a grill to finish off the eggs. Timing will depend on how you like your eggs – runny, soft or hard.
  6. Garnish with salt & pepper
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Quinoa Salad
Ingredients

Salad Mix

  • 1.1/2 cup quinoa
  • 7 cherry tomatoes halved
  • 1/2 large cucumber diced into cubes
  • 1 red onion diced finely
  • 1/2 cup red split lentils
  • 100g hazelnuts toasted with skin removed
  • 50g pumpkin and sunflower seeds toasted
  • 25g fresh parsley leaves chopped
  • 1/2 small head of raw broccoli chopped
  • 75 g feta cheese diced into cubes
  • * add chicken – I roasted a whole chicken then teared the meat off the bone adding a little salt & pepper

 

Dressing 

  • 2 tbsp tahini
  • 2 tsp tamari/soya sauce
  • 1 tbsp honey/maple
  • 1 level tbsp dijon mustard
  • 2 tbsp apple cider vinegar
  • Juice of a lemon
  • tsp sea salt

 

Method
  1. Add the quinoa with 2 parts water (3 cups) cover, simmer and cook for approx 15-20 minutes until the germ separates from the seed, drain from any excess water let sit aside until cooled.
  2. Likewise with the red lentils (one part grain to 2 parts water), bring to boil and let simmer until the lentils have softened. Let cool completely.
  3. Add the quinoa, lentils and salad ingredients (except chicken) together and stir.
  4. In a mixing bowl whisk together all the dressing ingredients into a smooth sauce.
  5. Combine the two leaving a little dressing to drizzle over the top.
  6. Toss in shredded chicken* optional.
Courgette Lasagne 
Ingredients
  • 2 courgettes
  • 250g greek yogurt
  • 75g parmesan (50g for sauce, 25 to garnish)
  • 1 pound turkey breast mince
  • Roast – 4 large vine tomatoes, 2 red peppers, 12 cherry tomatoes or alternatively buy 600g passata in a glass
  • 20g fresh basil leaves
  • 1.1/2 tbsp dried oregano
  • 1 large brown onion
  • 4 cloves garlic
  • Black pepper
Method
  1. Preheat the oven 180ºC
  2. Peel the courgette thinly like reference picture, sprinkle some Himalayan/sea salt on the courgette and let sit aside while you prepare the rest.
  3. In a deep saucepan, sauté the onion and garlic in a little coconut oil for about 10 minutes until soft & slightly browned. Stir in the spices and herbs and cook for a further 5 minutes lowering the heat.
  4. Add in the roasted tomatoes/passata and bring back to boil. remove and let simmer for 10 minutes.
  5. Blend into a smooth sauce.
  6. In a pan cook the minced turkey.
  7. Stir in your tomato sauce and pour into your baking dish.
  8. Prepare your cream sauce by mixing the yogurt and grated cheese together.
  9. Place down the first layer of sliced courgette, then spread the cheese yogurt cover- repeat until all are finished.Sprinkle the left over parmesan on top.
  10. Bake for 30 minutes.
Mackerel Pate 
Ingredients
  • 2 (110g) tins of mackerel in olive oil
  • 1.5 tbsp. Greek yogurt
  • 1 garlic clove minced
  • 1 tbsp. lemon juice
  • 2 tbsp. fresh parsley
  • 60g sunflower seeds
  • pinch sea salt
  • .5 tbsp. Dijon mustard
  • .5 tbsp. apple cider vinegar
Method
  1. Place all the ingredients into a food processor or Nutri Bullet and blend for 1-2 minutes until smooth with still a hint of sunflower seeds (they give a nice crunch).
  2. Store in the fridge in a glass sealed jar for up to 3 days.
  3. Perfect along side veggie croutons on rye toast.

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Chocolate Protein Bread
Ingredients
  • 200g ground almond
  • 4 scoops chocolate whey protein
  • 1 egg
  • 4 egg whites
  • 2 tbsp. coconut oil
  • 100ml unsweetened almond milk
  • 1 tbsp. stevia
  • 1 tsp. xanthan gum or baking powder
  • 100g dark chocolate broken into chunks
Method
  1. Preheat oven to 190°C and line a 1lbs bread tin.
  2. In a medium sized mixing bowl, add the ground almonds, whey protein, stevia and xanthan gum and combine.
  3. Add in the eggs, almond milk and coconut oil (melted) and using a spoon or your hands combine into a thick batter.
  4. Stir in the chocolate chunks and spoon into a lined bread tin.
  5. Place in the oven and bake for 30 minutes, until the top is hard check with a knifee it is cooked through.
  6. Leave to one side for 30 minutes for the bread and chunks to set before slicing (it will still be nice and warm after 30 min- don’t worry!).
  7. Store in an airtight container for up to 5 days.

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Salmon and Cashew Oat Bake →

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