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  • Writer's picturehalalgal

Meal Prep Recipe

If you're like me and struggle to stick to a diet, planning your meals beforehand is the best way to make sure you stick to a healthy eating habit. I have seen so many services where they send you ready-made meals and it costs around £50 a week. Personally, I could not justify spending that sort of money. So I decided to give it a go myself.


This was so easy, anyone can do it!


I chose two different proteins (chicken and salmon) as i feel like having chicken all week would get boring and I would resort for the pizza the rest of my family are eating.



 

Ingredients


  • Salmon (3 pieces)

  • chicken breast (2/3 fillets)

  • Sweet potato (700g)

  • Asparagus

  • Tenderstems brocoli

  • Cauliflower rice (4 bags)

  • Red pepper (1 bell)

  • Green pepper (1 bell)

  • Onion (2)

  • Olive oil

  • Salt

  • Pepper

  • Chilli flakes

  • Garlic (2 cloves)

  • Lemon (1)

  • Butter (3 slices)

Chicken marinade ingredients:

  • 3 Tablespoons Fresh Lemon Juice

  • 3 Tablespoons Soy Sauce

  • 2 Tablespoons Balsamic Vinegar

  • 1/4 cup Brown Sugar

  • 1 Tablespoon Worcestershire Sauce

  • 3 Garlic Cloves minced or 1/2 teaspoon Garlic Powder

  • 1 1/2 teaspoon Salt

  • 1 teaspoon Pepper


Method


  1. First wash your sweet potatoes in warm water, peel and cut into cubes. Place into a tray, lightly drizzle with olive oil and season with salt. Preheat oven to 22oºC and roast for 30-35 minutes.

  2. Cut the red and green pepper into chunks along with 1 onion and put in a baking tray along with your asparagus, brocoli stems. Drizzle with olive oil and season with salt and pepper. Put in the oven beneath the sweet potatoes and let it cook for 15 minutes.

  3. Dice one onion and put in a pan with a bit of olive oil and fry lightly. Make sure its a big pan for your 4 bags of cauliflower rice. Once your onions are ready pour in all 3/4 bags of cauliflower. Now this is the fun part, add in your spices. I use, 1 tspn salt, 1 tspn pepper, 1 tspn of chilli flakes - you can add in any other herbs or spices you like. Cook for about 10 minutes.

  4. Prep your salmon slices: grate 1/2 cloves of garlic, mix in with chilli flakes and some lemon juice, this will turn into a paste and then cover the salmon with your homemade garlic and lemon paste. Cut the deep gashes into your salmon and stick in slices of butter. Place salmon into a tray with some oil and put in the oven at 180ºC and cook for 15 minutes.

  5. I marinated my chicken using modern honey's recipe. I was trying to be healthy so I didn't add in too much sugar in the marinade, but it does taste really good. Maybe just cut out the sugar in your coffee/tea to make up for it. Once you've marinated your chicken place it on a tray and bake for 25 minutes at 180ºC depending on thickness.

  6. Once everything is made, get your six box and begin to fill!



Good luck!!

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