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6 April 2017

My 5 Go To Meal Preps | Easy, Healthy & Budget!

One Sheet Terriyake Chicken Meal Prep Recipe
I don't know about you, but meal prep has definitely changed my life for the better! In just 2-3hrs a week, I am able to prepare all my main meals for the week ahead, so they're just ready to reheat when I get in late from the gym! It saves me time, prevents me from reaching for something easy yet unhealthy & saves me a heap of money. By planning what I will eat each week, my food bill has dropped dramatically & I rarely waste any food. If you're a beginner to meal prepping, or just wondering where to begin with it - check out my Ultimate Guide to Meal Prepping first.
Since meal prepping is key to maintaining my healthy lifestyle & achieving my fitness goals, I thought I'd share with you a few of my all time favourite recipes. Not only are they delicious, they're easy, healthy & on budget recipes. Each recipe shows 1 portion, so simple times that by how many portions/days of meal prepping you want to make. Enjoy!

TURKEY  CHILLI  CON  CARNE
One of THE most popular, versatile, delicious meals for meal prepping. Its so easy to change the meat or veg, to adapt to your diet or taste. You can have it with rice, in a burrito, on a jacket potato or even served of a bed of vegetables. This is definitely my number one go to meal to prep, as it tastes so naughty!
Lean Turkey Chilli Con Carne Recipe Healthy Lean High Protein
Serving Size 1
Macros    Calories    426    |    Carbs    42    |    Fat    10    |    Protein    37    |    Sugars    14
Ingredients
  • 150g  7% Fat Turkey Mince
  • 40g    Kidney Beans
  • 40g    Sweetcorn
  • 15g    Tomato Puree
  • 200g  Tinned Chopper Tomatoes
  • 40g    Brown Rice
  • 1/3     Red Pepper
  • 1/2     Chilli
  • 1/5     Onion
  • 4        Sprays Low Calorie Coconut Oil
  • 1/5     Packet of Chilli Con Carne Mix (watch out for added sugar - I find Schwartz a good brand)
Seasoning    Cumin    |    Smoked Paprika    |    Onion Powder    |    Pepper    |    Garlic    |    Coriander    |    Lime Juice
Method
1.  Boil a pan of water, add the rice & leave to cook whilst cooking the chilli. Brown rice usually takes around 20-30 minutes!
2. Season the mince with the paprika, garlic, onion powder, cumin, pepper & some of the chilli seasoning. Prepare the pepper, chilli & onion by dicing  them.
3. Spray a frying pan with coconut oil & set on medium heat. Add the pepper, onion & chilli & seer for a couple of minutes, until soft. Add the meat & break it up with a spatula whilst cooking.
4. Once the mince is cooked through, stir in the rest of the vegetables to cook. Then add the chopped tomatoes, tomato puree & the remainder of the chilli seasoning. Stir well.
5. Reduce the heat & leave to simmer for 10 minutes. Taste & season to your desired taste. Once cooked serve with the rice, or your alternate carb of choosing.

JERK  CHICKEN,  MIXED  VEGETABLE  RICE  &  POACHED  EGG
Oh so simple, yet oh so tasty. It combines a good balance of all your essential nutrients - you've got your protein, your carbs, a little fat & plenty of veg. A colourful dish, that is so straight forward to prep.
Jerk Chicken, Mixed vegetable rice & poached egg meal prep, protein carbs workout weight training gym recipe
Serving Size 1
Macros    Calories    451    |    Carbs    34    |    Fat    9    |    Protein    51    |    Sugars    3
Ingredients
  • 125g  Chicken Breast
  • 30g    Brown Rice
  • 40g    Sweetcorn
  • 40g    Garden Peas
  • 40g    Kidney Beans
  • 40g    Cannellini Beans
  • 1        Large Free Range Egg
  • 4        Sprays Low Cal Coconut Oil
Seasoning    1  Low Salt Chicken Stock Cube    |    Caribbean Jerk Seasoning    |    1tsp  Lemon Juice
Method
1. Boil a pan of water, add the chicken stock cube to add flavour to the rice, then add the rice & leave to cook whilst cooking the chicken.
2. Season the chicken. Spay the pan with coconut oil. Seer the chicken on a high heat on both sides for a couple of minutes, until browned. Lower the heat & cook on a medium until the chicken is white throughout - sprinkle a bit of lemon juice over to keep it moist.
3. When the chicken is almost done, add the sweetcorn, peas & beans. Season to taste.
4. Boil some water & cook the poached egg on the day of eating the meal, if you want a lovely runny yolk. Otherwise you can prep a couple of eggs for up to 2 days in advance.

SWEET POTATO COTTAGE PIE
I don't know about you, but I love my traditional home cooked food - its warming & comforting. But this cottage pie comes with a twist - by swapping the meat & potato, we've got a much healthier option, without compromising on taste.
Sweet Potato Turkey Cottage Pie Lean Low Fat High Protein Healthy Diet Balanced
Serving Size 1
Macros    Calories    436    |    Carbs    47    |    Fat    9    |    Protein    38    |    Sugars    15
Ingredients
  • 150g   Sweet Potato
  • 150g   7% Fat Turkey Mince
  • 4         Sprays Low Cal Coconut Oil
  • 1         Spring Onion
  • 1         Small Carrot
  • 40g     Garden Peas
  • 3tsp    Worcestershire Sauce
  • 80g     Broccoli
  • 1 tbsp  Flour
Seasoning    1  Beef Stock Cube    |    Pepper    |    Basil
Method
1. Peal the sweat potato & chop into large chunks. Put it in the microwave for 4 minutes, leave it to stand for 2 minutes, flip it over & heat for another 4 minutes.
2. Finely slice the spring onion, chilli & carrot. Spray a frying pan with coconut oil & put on a high heat. Fry the veg for a minute, stirring constantly.
3. Add the mince & break up with a wooden spoon. Leave until cooked throughout. Meanwhile melt the stoke cube in 150 ml of water.
4. Preheat the oven to around 200 degrees Celsius. Sprinkle in the flour & stir well. Add the peas & stock cube, stirring again. Now reduce the heat a little & stir until the sauce has thickened. Meanwhile boil a pan of water & cook your broccoli for 10 minutes. Then stir in the Worcestershire sauce to the mince.
5. Mash the sweet potato. Add the mince to a oven safe dish. Layer the mash potato on top. Pop in the oven & wait for the top to crispy. Serve with the broccoli on the side.

HIGH PROTEIN CHICKEN CASSEROLE
All you need is a slow cooker & a little patience. A classic with an added boost of protein. Serve on its own, on a jacket potato or with veg - your choice.
Chicken Casserole high protein vegetables low fat healthy eat clean
Serving Size 1
Macros    Calories    356    |    Carbs    40    |    Fat    3    |    Protein    40    |    Sugars    9
Ingredients
  • 125g   Chicken Breast
  • 1/4      Onion
  • 40g     Mushrooms
  • 1         Small Carrot
  • 40g     Garden Peas
  • 30g     New Potatoes
  • 40g     Cannellini Beans
  • 25g     Parsnips
  • 2tbsp  Pearled Barley
  • 40g     Sweetcorn
  • 10g     Small Pasta Shells
  •  tbsp   Cornflour
Seasoning    1  Chicken Stock Cube Low Salt    |    Pepper    |    Basil
Method
1. Slice & dice the onion, mushrooms, carrot, potatoes & parsnips. Boil 150ml water & add to the stock cube. Turn on the slow cooker to heat, then add the stock liquid. Season & dice the chicken into large chunks.
2. Add all the ingredients, except for the cornflour, into the slow cooker. Stir & make sure the liquid is covering most of the ingredients - equally don't have too much liquid! Cook on high for around 4 hours, until chicken is fully cooked & soft.
3. Add the cornflour to about 20ml of water & stir until dissolved. Now add this to your casserole if the gravy needs thickening up. You may need a little more, depending on preference.

EASY PRAWN PAELLA
It's time to discard the illusion of paella being hard to make, with this quick & easy version. A perfect dish for the warmer months.
Prawn easy peasy paella chicken high protein eat clean healthyPrawn easy peasy paella chicken high protein eat clean healthy
Serving Size 1
Macros    Calories    378    |    Carbs    40    |    Fat    6    |    Protein    38    |    Sugars    6
Ingredients
  • 100g  King Prawns
  • 50g    Chicken Breat
  • 4        Sprays Low Cal Coconut Oil
  • 1        Spring Onion
  • 40g    Garden Peas
  • 1/2     Red Pepper
  • 125g  Instant Golden Vegetable (Wholegrain) Rice - Uncle Bens do a great one
Seasoning    1/4  Low Salt Chicken Stock Cube    |    Turmeric    |    Parsley    |    1 tspn  Lemon Juice
Method
1. Boil 75ml water & stir in the stock cube, adding some turmeric too. 
2. Spray coconut oil into a frying pan on a medium heat. Dice the spring onions & pepper & fry for two minutes in the pan. Dice & add the chicken, fry for a couple of minutes. Then add the prawns, peas & crumble the rice in too.
3. Pour the stock liquid into the frying pan & stir all in well. Leave to simmer until most of the liquid has absorbed or evaporated.
4. Take the pan off the heat & check the chicken is white throughout. Add the parsley & serve with a slice of lemon.

Let me know which is your favourite recipe or if you have any others you love to prep - I'd love to give them a try too. In the mean time, follow my on my social channels for more ideas on what to meal prep & inspiration on a healthy, balanced diet.

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