Today people feel pressed for time and energy in general so when it comes to our health we see a lot of people sabotage their health and wellness journey, mostly when it comes to nutrition. Putting it in the “too hard” basket will not help the situation and to be frank it is unnecessary. I am here to tell you it doesn’t need to be hard. K.I.S.S = Keep It Simple Stupid. Instagram has plenty of mealprep inspo and ideas however they can look complex and quite perfect (which let’s be honest can be annoying) so I have mustered together some simple yet effective ideas for your Sunday mealprep.
- Time efficient
- Effective
- Keep you on track to your macros
- And of course tasty and flavoursome
FIRST:
Make your base.
Your base will be a carb of some sort, for example:
- Quinoa
- Brown rice
- A mixed salad which will include spinach or some sort of green leaf, nuts (I use slithered almonds), cherry tomatoes, cucumber and an avocado to be added on the day, as some examples.
- Roasted sweet potato or pumpkin
- If you are really pressed for time there are the 90sec quinoa or a mixture of brown rice and quinoa packs in Coles, ready to go.
SECOND:
Make a protein source for your meal. Such as:
- Seasoned Steak (olive oil, salt + pepper, your choice of seasoning)
- Chicken breast (grilled, poached or BBQ)
- Or some kind of meatball such as turkey, kangaroo or beef.
- Eggs (poached, scrambled or fried)
- Bacon (the less rind the better)
- If you are vegetarian some good protein sources are chickpeas, lentils, black beans or pinto beans.
THIRD:
GREENS!!! If you are not having a base salad do not skip on your greens. So important. They help with detoxification of the body and act as an anti-inflammatory as well as a good source of fibre.
- Broccoli (it doesn’t have to be boring. I roast mind with a little coconut oil, salt + pepper and chilli flakes)
- Beans
- Sprouts (Don’t screw your nose up these are so good lightly pan fried with some olive oil + garlic, slithered almonds + cranberries)
- Spinach
NOTE: Par-cook your greens when it comes to meal prepping them. You don’t want to cook all the micronutrients out of them because remember they will be reheated when you go to eat the meal.
Don’t forget there are dressings you can add to these meals that wont totally undo all your hard work.
- Balsamic dressing
- Coconut amino sauce from Niulife (that are available at the studio)
- There is also an organic range of cream cheese ‘s from Kehoe’s Kitchen, which are a great source of fat. They have different flavours and varieties.
Here are some great recipes that are quick and simple:
Kangaroo Meatballs: PRO = 16g FAT = 1.4g CARBS = 10g
1 or 2 packs of kangaroo meatballs (18 meatballs)
- Garlic
- Tinned tomatoes
- Dried herbs
- Mushrooms
- Zucchini
- Balsamic vinegar
ADD: Greens and sweet potato or quinoa.
Turmeric Barramundi: PRO = 23.3g FATS = 26.2g CARBS = 5.3g
- 200g barramundi
- 1 clove of garlic
- Sprinkle of chilli flakes
- 400ml of coconut cream
- 2 tsps turmeric powder
ADD: Soba noodles and Bok Choy as a side however this will change the overall macronutrients of the meal.
*Fry off the garlic first and then add the cream and chilli flakes, then add the barramundi and turmeric powder.
Omelette Muffins: PRO = 6g FAT = 4.9g CARBS = 1.6g
- 8 eggs
- Chilli flakes
- Pepper
- Oriental Parsley
- Chives
ADD: Cherry tomatoes, walnuts and avocado as salsa on the side for something a little more filling for your breakfast. These muffins are great to freeze in two packs and take them out of the freezer each morning. Have salsa already mixed and ready to go. EASY!
If you need a little extra accountability with your meal prep or ideas to keep you on track with your health and wellness goals our 66 RFT Challenge will suit you to the tee. It is scientifically proven that it takes 66 days to change a habit for the better and that is what Real Fitness Training is all about, changing habits to live a healthier and happier life. To join this challenge click through here to enquire
If you are in the Hills District area including Castle Hill, Kellyville, Bella Vista, Baulkham Hills, Glenhaven, West Pennant Hills, Dural, Rouse Hill and surrounding areas we would highly recommend bringing your family and friends to this complimentary seminar on Tuesday 6th February at 7:00pm hosted by two very passionate individuals Mitch and Vicky with over 18 years combined knowledge this will be a seminar which provide knowledge for your year ahead.
