Honey garlic chicken with veggies and rice
Ingredients
2 tablespoons of honey
2 tablespoons of soy sauce
2 cups of broccoli florets
2 cups of cooked rice
Instructions
2. Add garlic, honey, soy sauce and sesame oil. Simmer till sauce thickens.
4. Portion rice, chicken and veggies into containers. Garnish with sesame seeds.
Quick, protein-packed and can be eaten cold. Excellent for grab-and-go lunches.
1 can of tuna in olive oil
½ cup of cherry tomatoes (halved)
2 tablespoons of mayo
Salt & pepper to taste
1. Mix tuna, mayo, sriracha, salt and pepper in a bowl.
3. Store in containers. Add extra sriracha if you like it spicy.
A plant-based option loaded with flavour and texture. It is crispy tofu paired with nutty quinoa and colourful veggies.
1 block firm tofu (cubed)
1 cup of cooked quinoa
½ cup of corn
Instructions
2. Steam or blanch edamame and corn.
Egg muffins with spinach & cheese
Ingredients
¼ cup of milk
¼ cup of shredded cheese
Instructions
2. Whisk eggs with milk, salt and pepper.
4. Pour into a greased muffin tray. Bake for 20 minutes.
Sweet chilli prawn stir-fry
Ingredients
2 tablespoons of sweet chilli sauce
1 cup of mixed vegetables (carrot, capsicum, broccoli)
Instructions
2. Add sweet chilli and soy sauce. Toss well.
4. Portion prawns, veggies and noodles/rice into containers.
Comfort food vibes without the guilt, this vegetarian-friendly curry is rich, creamy and packed with protein from chickpeas.
1 can of chickpeas (drained & rinsed)
½ cup of coconut milk
2 garlic cloves (minced)
1 teaspoon of turmeric
Salt to taste.
Fresh coriander for garnish
1. Saute onion and garlic until soft.
3. Stir in chickpeas and coconut milk. Simmer for 10 minutes.
Egg muffin cups
Ingredients
½ cup of chopped spinach
¼ cup of shredded cheese
Cooking spray
1. Preheat oven to 180°C.
3. Spray muffin tray and divide spinach, bell peppers and cheese into each cup.
5. Bake for 15-18 minutess or until set.
Meal prep does not have to be boring or complicated. Switch up your proteins, sauces or sides to keep things interesting. And always label your containers with the date and the future-you will thank you.
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