Week 8: Meal Prep Sunday

Week 8! Where has the time gone?

I'm so happy you are loving Meal Prep Sunday!

For some of you, this is the meal plan you stick to and for others it's a source of recipe inspiration...

...And both are AMAZING!

I this designed so you can use Meal Prep Sunday however are YOU want!

Take one recipe, adapt the plan or follow the full thing.

It's completely up to you!

If you don't like something or want to add an ingredient or choose an meal than that is so fine. 

This is simply a guide line, so feel free to mix it up.

This week I've got two amazing meal plans!

One regular and one vegetarian and vegan - so as always there's something for everyone.

Let's get into it!

 

Quinoa Salsa Salad

 

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.

 

Chicken Yiros

 

REGULAR 

This Week's Meal Prep Plan:

Breakfast: Vanilla Banana & Blueberry Overnight Oats

Snack 1: Veggie Sticks (e.g. 1 carrot & 1 cucumber cut up) & Hommus (store bought or my Sweet Potato Hummus)

Lunch: Honey Thai Salmon & Quinoa Salsa Salad

Snack 2: Spicy Almonds

Dinner: Chicken Yiros

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 with marinating your Honey Thai Salmon for your lunch. Simply follow the first step and then put it to the side to marinate. We'll come back to it later.

6. Now for breakfast - Vanilla Banana & Blueberry Overnight Oats. Simply follow all the steps of the recipe and then pop your oats in the fridge!

7. On to your snacks. Let's start with your Spicy Almonds! Simply follow all the steps, and once the almonds are in the oven, put on a timer for 15 minutes and go to the next step. When the timer goes off, simply put the almonds to the side. We'll come back to them later.

8. With the veggies and hummus, you may want to just take a bag of veggies and a container of hummus and put them in the fridge at work (if you have one) - this way you can chop up the veggies and grab the hummus as you need it. Otherwise, cut up all the veggies you need and then seperate each serving into a container before adding the hummus to one side of the each container. ALSO, you can choose to either buy your hummus or make my easy Sweet Potato Hummus recipes, it's completely up to you!

9. By this time you're almonds should be done! Now just like you're veggies and hummus, you can choose to either put all your almonds in one big container and store it at home/work, or seperate into each serve in individual containers to grab when you need. It's your choice!

10. Now to finish off your lunch. Start by cooking the quinoa for your Quinoa Salsa Salad (a.k.a step 1) and then follow the remaining steps for your Honey Thai Salmon. After this, you can then finish off the remaining steps for your Quinoa Salsa Salad. Once both recipes are done seperate each serve of salmon into individual containers and then add your salad to each serve. Done and done!

11. Let's finish off with your dinner. For your Chicken Yiros, we're simply going to prep the chicken and tzatziki . Simply follow steps 1-3 of the recipe and store you're tzatziki and chicken in the fridge (once it's cooled of course). Now each night for dinner all you have to do is reheat your chicken and follow steps 4 and 5, how easy is that?!

12. Time to clean up! Put on your favourite music so you can smash this last step. After you've finished cleaning, all your food should have cooled down so you can now put on the containers' lids and store them in the fridge.

13. You're done! AMAZING!! You just finished another week of Meal Prep Sunday and you should feel so so so proud of yourself. Well done for putting your health and tastebuds first. Now take some time to sit back and relax - you've earned it!

 

Brown Rice Stir Fry

 

VEGETARIAN & VEGAN 

This Week's Meal Prep Plan:

Breakfast: Vanilla Banana & Blueberry Overnight Oats

Snack 1: Veggie Sticks (e.g. 1 carrot & 1 cucumber cut up) & Hommus (store bought or my Sweet Potato Hummus)

Lunch: Bean & Corn Salad & Quinoa Salsa Salad

Snack 2: Spicy Almonds

Dinner: Brown Rice Stir Fry 

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 with your breakfast - Vanilla Banana & Blueberry Overnight Oats. Simply follow all the steps of the recipe and then pop your oats in the fridge!

6. On to your snacks. Let's start with your Spicy Almonds! Simply follow all the steps, and once the almonds are in the oven, put on a timer for 15 minutes and go to the next step. When the timer goes off, simply put the almonds to the side. We'll come back to them later.

7. With the veggies and hummus, you may want to just take a bag of veggies and a container of hummus and put them in the fridge at work (if you have one) - this way you can chop up the veggies and grab the hummus as you need it. Otherwise, cut up all the veggies you need and then seperate each serving into a container before adding the hummus to one side of the each container. ALSO, you can choose to either buy your hummus or make my easy Sweet Potato Hummus recipes, it's completely up to you!

8. By this time you're almonds should be done! Now just like you're veggies and hummus, you can choose to either put all your almonds in one big container and store it at home/work, or seperate into each serve in individual containers to grab when you need. It's your choice!

9. Now for your lunch. Simply follow all the steps for your Quinoa Salsa Salad and then all your steps for your Bean & Corn Salad.  Once both salads are done, simply fill each lunch container with half Quinoa Salsa Salad and half Bean & Corn Salad! The combination is going to super fresh and tasty but also incredibly filling.

10. Let's finish off with your dinner. Simply follow all the steps for the Brown Rice Stir Fry - and feel free to add some tofu if you like - and then you choose to either store it in the fridge in one big container or seperate containers for each serve.

11. Time to clean up! Put on your favourite music so you can smash this last step. After you've finished cleaning, all your food should have cooled down so you can now put on the containers' lids and store them in the fridge.

12. You're done! AMAZING!! You just finished another week of Meal Prep Sunday and you should feel so so so proud of yourself. Well done for putting your health and tastebuds first. Now take some time to sit back and relax - you've earned it!

 

Be to let me know your thoughts 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 xx