One of the biggest challenges we face when we are stuck at home is keeping to a routine and minimising unnecessary snacking. Meal Prep is a simple way to keep structure to your eating and ensure you are eating healthy. Remember to factor in for your activity level or have ingredients available to add to your meal prep to ensure you are adequately fuelling/recovering. Here are some meal prepping ideas.

Breakfast

Veggie frittata (makes 6 slices)

Whisk 12 eggs in a bowl, add 1/2 cup of milk/milk alternative, add 1/3 cup of self raising flour, chop small bag of baby spinach, red capsicum, container of cherry tomatoes, 1/2 red onion, 1 cup of mushrooms, add salt, pepper, basil, rosemary and thyme. Whisk together and pour into oiled baking tin. Top with cheddar cheese and/or add goats cheese throughout.

Lunch

Versatile Chicken Salads

900grams of raw chicken breast (portion 150g cooked per serve) into tender size pieces and place on a baking tray to go in to oven. Purchase a variety of small salad bags to keep things interesting. Season chicken with one of the following flavour combinations:

Cajun Chicken

Paprika, Garlic Powder, Salt, Cayenne Pepper, Onion Powder, Oregano, Thyme, Black Pepper

Jamaican Jerk Chicken

Garlic Powder, Pepper, Salt, Cinnamon, Allspice, Thyme

Fajita Blend

Salt, Chilli Powder, Cumin, Paprika, Garlic Powder, Onion Powder, Cayenne

Dinner

Homemade Fried Rice (Makes 5 serves)

In a rice cooker add 2 cups of uncooked rice with 4 cups of water. Also add 450g of frozen stir fry vegetables (can do fresh if desired) and leave to cook. With each meal include 150g of a cooked protein of choice ie. chicken, shrimp, tofu. Have with a homemade side salad.

Follow along with this series as I detail the next strategy in helping you to sustain a good nutritional plan during this time of isolation.

Read: https://engageind.com/blogs/articles/covid19-nutrition-guide-macronutrients-part-1

Read: https://engageind.com/blogs/articles/covid19-nutrition-guide-meal-planning-part-2