Meal prep. For many people just the thought of meal prep is scary. But what if I told you it’s actually not that bad. The thing that makes it feel overwhelming is probably just the fact that you’re not sure where to start. I mean the whole point of meal prep is to save time, save money and to eat more healthily and those are big boxes to check. But not to worry. As a meal prep lover, my goal is to help you help yourself.
This will be the first of many meal recipes. And most of them will be recipes that I myself use on a regular basis.
The breakdown of a meal prep bowl will be more or less as follows:
- Salad
- Carbs
- Protein
Each recipe should create five lunches for under 10 euros or under.
As a dancer who only gets a 30 minute lunch break, finding a lunch that is filling but not heavy, nutritious but not bland is tricky but not impossible! But why should filling, nutritious, tasty lunches be reserved for dancers?! These are for everyone!
So let’s dive in. Today’s recipe has a bit of a Mediterranean vibe. We got a roasted veggies base with two protein options, vegan and non vegan.
You will need:
- 1 medium-large sweet potato
- 1 large carrot
- 1 large zucchini
- 1 1/2 tablespoons olive oil
- 2 teaspoons cumin
- 1 teaspoon paprika
- 1/2 teaspoon turmeric
- 1/4 teaspoon salt
- Salad
- Medium cucumber
- 100g tomato of choice
- 4 eggs
- 1 can chickpeas
- 1 packet falafel
- Tahini or hummus
Build your Bowl - Meal prep #1 - Roasted Veg
Ingredients:
1 medium-large sweet potato
1 large carrot
1 large zucchini
1 1/2 tablespoons olive oil
2 teaspoons cumin
1 teaspoon paprika
1/2 teaspoon turmeric
1/4 teaspoon salt
Salad
Medium cucumber
100g tomato of choice
4 eggs
1 can chickpeas
1 packet falafel
Tahini or hummus
Instructions:
1. Peel potato and carrot
2. Chop potato, carrots, zucchini
3. Put in a large bowl.
4. Add 1 1/2 tablespoons olive oil.
5. Then add 2 teaspoons cumin, 1 teaspoons paprika, 1/2 teaspoon turmeric, 1/4 teaspoon salt.
6. Mix it all together. (Put a plate on top of the bowl then shake.)
7. Spread it out on a baking sheet. And bake for 20-30 minutes (or until sweet potato can be easily pierced with a fork).
8. Put some water on to boil.
9. Add your greens to a bowl with chopped cucumber and tomato.
10. Add eggs to boiling water and boil eggs for 8 minutes or small and medium for 7 minutes.
11. To assemble add salad to 1/3 of the bowl. Then add 1/4tg of the roasted veggies. (Before assembling let your roasted veggies cool for a bit.)
12. Slice your eggs and add those. Then finish off with some hummus or tahini.
13. Vegan option: Add salad and roasted veggies like before, but then add 1/3 can of chickpeas (rinsed).
14.Top off with a few falafel and drizzled tahini (or hummus).
Soul Food 