Week 5: Meal Prep Sunday – LEAH ITSINES

Week 5: Meal Prep Sunday

Week 5: Meal Prep Sunday

Oh wow! So I just spent a couple hours putting this together for you and then Shopify had a moment, and I lost everything….

So here we go again! Welcome to Week 5 of Meal Prep Sunday.

How are you enjoying all the meal prepping??

I would love to hear your feedback because…

This is the last Meal Prep Sunday for 2018!

Now don’t worry, it will be next year and many of my exciting plans for 2019 revolve around Meal Prep Sunday.

So if you have any thoughts, opinions or comments, please let me know!

I always LOVE hearing from you.

But first let’s get to the good stuff.

Meal Prep Guidelines

Each Meal Prep Sunday Plan contains one daily plan, which you can use from Monday to Wednesday or for the whole week. It's completely up to you.

For each recipe I provide, you'll need to work out how many serves you need. This is determined by how many days you follow the plan and also how many people are following the plan along with you. For instance, if you and you're partner (2 people) decided to follow the plan from Monday to Wednesday (3 days), you would need to make 6 servings of each recipe.

To be clear, each plan isn't a diet or weight loss plan but a guide to easily incorporate balanced and healthy eating into your life. However, because each plan is packed with goodness you may notice a change in your energy, overall wellbeing and potentially your weight over time depending on you normal eating routine.

If there's a recipe you don't like then simply swap it out for one of my many others. Simply look for recipes that you can easily batch cook, keep in the fridge and reheat if you need.

After you've portioned out any warm or hot meals into containers, make sure you give them some time cool on your bench, before putting the lid on or putting them in your fridge. Putting hot into the fridge straight away, can cause bacteria to form and no one wants that.

 

Vegetarian Meatballs

 

REGULAR 

This Week's Meal Prep Plan:

Breakfast: Strawberry and Coconut Overnight Oats

Snack 1: Apple & small handful of raw almonds

Lunch: Roast Veg and Bulgar Wheat Salad with the meatballs from my Meatball Meal Prep

Snack 2: Banana Muffins

Dinner: Green Chicken Curry with rice or quinoa (your choice!)

Meal Prep Method:

1. Read through this whole post first - so there's no risk of missing anything - and then work out how many days and how people are following the plan so you know how many serves you need to make of each recipe.

2. Go through each recipe and construct your shopping list for the week. What's great about meal prepping is you don't need a million different ingredients because you're making the same meals.

3. Go food shopping!

4. Once you're home, make sure you're kitchen is clear and ready for cooking, and then get out all the ingredients and containers you need. This is also the time you can put on some music, a podcast or a movie - or maybe you just want silence - whatever you need to enjoy the next couple hours.

5. Let's start my making your Banana Muffins for the week. Simply follow steps 1-3 and then once they are in the oven set a timer for 20 minutes. When the timer goes off just take the muffins out of the oven and put the aside to cool. 

3. It's time to make your breakfast for the week. Follow all the steps for Strawberry and Coconut Overnight Oats and you're done!

4. Now for your apple and handful of almonds you can either choose to seperate each serving into individual servings or simply take all the apples and almonds you need in one big container and keep it at work so you can grab when you need them. Choose which option works best for you. 

5. With all the super easy stuff out of the way it's to focus on your Roast Veg and Bulgar Wheat Salad with the meatballs from my Meatball Meal Prep. First, I want you to focus on making your meatballs. To do this all you need to do is follow steps 1 and 2 under Meatball Mix and then put them in the fridge for 20 minutes. Be sure to set a timer. 

6. While you're meatballs are in the fridge, I want you to follow steps 1 to 4 of the Roast Veg and Bulgar Wheat Salad. Once the veg is in the oven and you've set your timer, I want you to take the meatballs out of the fridge and follow steps 4 to 6 under Meatball Mix of the Meatball Meal Prep.

7. By now you're veg and bulgar wheat should be all done so complete the last step of the recipe and then seperate each serve into individual containers along with the meatballs. Put the containers aside with the lids off so the food can finish cooling. 

8. Now let's make your Green Chicken Curry! Yum! Let's start by getting the rice and quinoa cooking. Simply follow the instructions on the packet to do this and the follow all the steps of the Green Chicken Curry. Once it's finishing cooking and has cooled down you store the curry in the fridge in one big container or seperate containers for each serve.

NOTE: While you're cooking the curry, there will be chucks of time dedicate to simmering so use this time to either move on to step 9 or start cleaning up. 

9. Now it's time to pack up your Banana Muffins! Again you can either choose to seperate each serving into individual servings or simply take all the muffins you need in one big container and keep it at work so you can grab when you need. Choose which option works best for you and then store them in the fridge - they should be cool by now.

10. Ok clean up time! Put on your favourite playlist and let's smash this out. You're nearly done.

11. Put any food you need to into the fridge and you are done! WOO! You just completed another week of meal prep Sunday, and should feel incredibly proud. Well done for making healthy and balanced eating a priority. It's time to reward yourself by putting your feet up and enjoying a much deserved break.

 

Strawberry and Coconut Overnight Oats

 

VEGAN 

This Week's Meal Prep Plan:

Breakfast: Strawberry and Coconut Overnight Oats

Snack 1: Apple & small handful of raw almonds

Lunch: Roast Veg and Bulgar Wheat Salad with the Vegetarian Meatballs (For all my vegans please use chia or flaxseed eggs to replace the eggs, and nutritional yeast to replace the parmesan)

Snack 2: Banana Muffins

Dinner: Sweet Potato Pie

Meal Prep Method:

1. Read through this whole post first - so there's no risk of missing anything - and then work out how many days and how people are following the plan so you know how many serves you need to make of each recipe.

2. Go through each recipe and construct your shopping list for the week. What's great about meal prepping is you don't need a million different ingredients because you're making the same meals.

3. Go food shopping!

4. Once you're home, make sure you're kitchen is clear and ready for cooking, and then get out all the ingredients and containers you need. This is also the time you can put on some music, a podcast or a movie - or maybe you just want silence - whatever you need to enjoy the next couple hours.

5. Let's start my making your Banana Muffins for the week. Simply follow steps 1-3 and then once they are in the oven set a timer for 20 minutes. When the timer goes off just take the muffins out of the oven and put the aside to cool. 

3. It's time to make your breakfast for the week. Follow all the steps for Strawberry and Coconut Overnight Oats and you're done!

4. Now for your apple and handful of almonds you can either choose to seperate each serving into individual servings or simply take all the apples and almonds you need in one big container and keep it at work so you can grab when you need them. Choose which option works best for you. 

5. With all the super easy stuff out of the way it's to focus on your Roast Veg and Bulgar Wheat Salad with the Vegetarian Meatballs. First, I want you to follow steps 1 to 4 of the Roast Veg and Bulgar Wheat Salad. Once the veg is in the oven and you've set your timer, I want you to make your Vegetarian Meatballs.

7. By now you're roast veg and bulgar wheat should be all done so complete the last step of the recipe and then seperate each serve into individual containers along with the meatballs. Put the containers aside with the lids off so the food can finish cooling. 

8. Now let's make your Sweet Potato Pie! Yum! Simple follow all the steps to make the pie and then once it's completely done, leave to cool on the stove. You can store it in a big container or seperate containers for each serve once it's called.

NOTE: While you're cooking the pie, there will be chucks of time dedicate to it cooking in the oven so use this time to either move on to step 9 or start cleaning up. 

9. Now it's time to pack up your Banana Muffins! Again you can either choose to seperate each serving into individual servings or simply take all the muffins you need in one big container and keep it at work so you can grab when you need. Choose which option works best for you and then store them in the fridge - they should be cool by now.

10. Ok clean up time! Put on your favourite playlist and let's smash this out. You're nearly done.

11. Put any food you need to into the fridge and you are done! WOO! You just completed another week of meal prep Sunday, and should feel incredibly proud. Well done for making healthy and balanced eating a priority. It's time to reward yourself by putting your feet up and enjoying a much deserved break.

 

 Banana Muffins

 

Let me know your thoughts in the comments below and what you would like to see more in Meal Prep Sunday. I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out.

Leah x

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