Want to embark on a healthier lifestyle? One way you can do that is through making your own meal prep for work! These meals are easy, quick and simple to prepare on Sunday night!
1. Chicken Wrap
Brown some chicken over the pan and season as desired. Set aside and lightly toast a tortilla wrap until slightly browned. You can choose a variety of yummy vegetables such as lettuce, tomatoes, cucumbers or some avocado for extra protein.
Set wrap on a plate and spread a light condiment such as low-fat mayonnaise or our favourite, hummus. Assemble your vegetables and chicken and tightly wrap.
Tip: Swap your chicken for tofu for a vegetarian option!
2. Egg muffins
Pre-heat your oven to 180 °C and lightly grease a 6-cup muffin tray. Grab a big mixing bowl and crack 6 large eggs. Whisk together and season with salt and pepper. Now the fun part- simply add your ingredients of choice. We like making ours with spinach, sliced mushrooms and mozzarella. Garlic powder optional but highly recommended!
Pour the egg mixture halfway per greased muffin tin and pop them in the oven for 15-20 mins. Do check on them so that they don’t burn!
Tip: You can buy english muffins to make your meal more substantial!
3. Lettuce cups
Want wraps but without the carbs? Lettuce show you how to make simple, delicious wraps!
Heat up a pan with a dash of olive oil and saute two cloves of garlic until they brown. Add 450 grams of mince chicken meat into the pan and cook thoroughly before adding your vegetables of choice (such as chives and shredded carrots). Add four tablespoons of oyster sauce and four tablespoons of low-sodium light soy sauce. Mix until liquid in mixture evaporates.
You can separate the lettuce from your mixture until it’s time to eat if you want that crunch from the leafy green.
Tip: Swap out the oyster sauce and light soy sauce for pre-mixed teriyaki sauce for a Japanese twist!
4. Refreshing shrimp avocado lettuce bowl
Prep your salad bowl. Here, you can use shredded lettuce, carrots, raw onions and edamame as your base. Line your bowl with your salad mix and slice half a ripe avocado into squares. Top off with boiled shrimp. For seasoning we used lemon vinaigrette for that zesty kick.
Tip: You can half your salad mix and substitute it with brown rice or quinoa.
5. Roasted chicken and veggies
Preheat oven to 220 °C. Line a baking tray with baking paper. Place your veggies and chicken and drizzle olive oil over. Season with pepper and salt as desired. For us, we prefer zucchini, broccoli, red bell peppers, cucumbers. Place in the oven and heat for 15-20 minutes or until the chicken is tender and the veggies are thoroughly cooked. You can also add some thinly sliced onions and some dressing.
Tip: Add a sweet potato if you’re feeling peckish!
6. Kimchi fried rice
Add two tablespoons of oil into a hot pan. Add one small finely chopped carrot and cook through. Add some chopped spam and cook until lightly browned. Add about 3/4 cup of pre-packaged kimchi, three tablespoons of kimchi juice and stir before adding one cup of rice. Mix ingredients well. Season with salt to taste. Top it off with a sunny-side up.
Tip: Using overnight cooked rice from your dinner- it tastes way nicer!
7. Tuna avocado sandwich
Toast two slices of wholemeal bread and set aside. Grab one can of tuna (you can opt for light mayonnaise) and half a boiled egg, sliced. Layer your sandwich with vegetable options such as lettuce, tomatoes and avocado.
Tip: You can swap tuna for an egg avocado sandwich to make it vegetarian.
Like these meals-prep ideas? Share this article with your friends to get inspired to meal-prep today!