Meal Prep for a WEEK

Hawaiian Steak Poke Bowl

Indian Chicken Curry

Mexican Chicken Dish

Italian Meatball Dish

Ingredients

Meat

Chicken Breast, skinless/boneless 1.4 kg/3.086lbs
Beef Steak 500g/1.102lbs
Pork & Beef Meatballs 28 pack/560g/1.235lbs

Condiments/Sauces/Oils

Olive Oil 2 tbsp
Sesame Oil 4 tbsp
Vegetable Oil 4 tbsp
Soy Sauce 4 tbsp
Lemon Juice 1 tbsp
Rice Vinegar 4 tbsp
Tomato Paste/Puree’ 2 tbsp ¼ Cup

Herbs & Spices

Basil Leaves 3 tbsp
Black Pepper 1 tbsp
Cardamom Seeds, Black 2
Cardamom Seeds, Green 2
Coriander Leaves 4 tbsp
Coriander Powder 2 tbsp
Cumin Ground 1 tsp
Fennel Seeds 1 tbsp
Garlic, Crushed 3 tbsp
Ginger, Crushed 2 tbsp
Oregano Leaves 3 tbsp
Salt 2 tbsp
Taco seasoning 2 tbsp
Turmeric Powder ½ tsp

Vegetables

Onions 3
Green Onion 2
Carrots 6
Chilli (optional) 2
Lettuce Heads (e.g. Cos) 2
Cucumber 2
Bell Peppers 3
Cauliflower Heads 2

Optional Extras:

Radish, Beetroot
Dairy Butter 5 tbsp

Other Items:

Brown Rice 2 cups
Brown Sugar 4 tbsp
Frozen Peas (Organic) 4 cups
Italian Diced Tomatoes 2 cans/16oz

DIRECTIONS

Prepare chicken tacos first as they take the longest to

Set oven to 170 degrees celsius
Weigh out 3 chicken breasts weighing 200 grams each
Any excess chicken that is cut off can be used for the chicken curry
Peel and cut: 2 carrots, 3 bell peppers
Place in oven dish with chickens
Set aside
Next, prepare the Mexican marinade with a bowl of 3 tbsp melted butter
Add 1 tbsp of coriander powder, 2 tbsp taco seasoning, tsp of Cumin, 1 tsp of salt, 1 tbsp of crushed garlic and 1 tbsp of lemon juice
Whisk until fully combined
Coat all chicken and vegetables with the marinade and place in the oven for 1 hour
Whilst you have the chicken out, cube up 800g of chicken and set aside for the curry
Then, grate half a cup of onion (for the italian meatballs) and dice 1 onion (for the chicken curry)

Next, start preparations for the steak dish which requires approx 500g of beef steak

For the marinade, to a bowl add: 2 tbsp of garlic, 2 tbsp of ginger, 4 tbsp of soy sauce, 2 tbsp of sesame oil, 4 tbsp of vegetable of oil, 4 tbsp of rice vinegar & 4tbsp of brown sugar
Whisk until fully combined and remove half of the mixture to use for later
Now, add the beef steak to the remaining half of the sauce and stir well until all meat is fully coated. Cover and set aside
Now, begin preparing two different sets of rice - Brown Rice & Cauliflower Rice
For the brown rice you put in a pot: 2 cups of brown rice, 1 tbsp of salt, 4-5 cups of boiling water and cook for approx 40min with occasional stirring
Then for the cauliflower rice, cut off and clean all the florets of 2 cauliflower heads, add 1 tbsp of salt and set aside to steam for 30mins

Next, the Italian Meatballs and after that the Chicken Curry

For the Italian Meatballs, set your stove to medium heat and melt 2 tbsp of butter, then add ½ cup of grated onion
Add 28 meatballs (pre-bought, or homemade with 560g of ground meat)
Stir and cover and leave to cook for a few minutes
Then give another stir and add: 1tbsp of pepper, 1tbsp of salt, 2 cans of Italian diced tomatoes, 2 tbsp of Tomato Puree, 2 tbsp of Basil and 2 tbsp of Oregano
Stir and simmer on low for 20 minutes

Your Mexican Chicken and Vegetables could be ready now!

Remove from the oven and sprinkle some coriander leaves
Give the vegetables a stir so the marinade can get all over them
Place on a serving dish for later
Now, if the cauliflower is ready then remove from the heat, along with removing the rice if it is ready too.

Head back to the stove with medium heat to begin preparing the Chicken Curry

To a deep pan: add 2 tbsp of olive oil, 2 seeds of black and green cardamom seeds and 1 tbsp of fennel seeds
Stir around and toast seeds to add flavour to everything that comes next
Next, add 1 small diced onion and stir
Saute the onions until turning a light brown, add ¼ cup of water (to prevent onions from burning), 2 tbsp of curry powder for a mild taste (add more for more spice), 1 tbsp coriander powder, 1 tbsp of coriander leaves, a few curry leaves, ¼ cup of water and stir again.
Then, add ½ tsp of turmeric, ¼ cup tomato paste, ¼ cup water and stir again
Now, add cubed chicken and ¼ cup of water, stir and place the lid on to cook for 15-20 minutes.

The italian meatballs should now be ready

If ready, remove from heat and add 2 tbsp each of oregano and basil and stir
You can now add this to cooked spaghetti and top off with some grated cheese!
YUM!

Now, back to the Italian Meatballs

Scoop out the meat dish on to a pan on the highest heat setting
Cook on each side for about 3 minutes for Medium meat, less for Medium-Rare, and longer for Well-done
Should take approximately 10mins to cook
Then done! Set aside to rest.

Now, back to Chicken Curry

Add 4 cups of frozen peas and give the curry a big stir
Close the pot again and cook for a further 10 minutes
You can add boiled & salted potatoes and add to this dish too!
While waiting for the peas to soften, you can finish off the Cauliflower rice
Dice the cauliflower finely to resemble rice and place in to a bowl

Now - when the steak is well rested you can finely slice it up and distribute in to your meals. Then the Chicken Curry should be ready once the correct time has elapsed.

This means, ALL cooking should be done :)

For the Poke Bowl Salad:

Slice 1 cucumber through a mandolin, finely chop 2 carrots, chop some lettuce leaves, 1 chilli (optional), slice 4 green onions

Preparing your meals:

For the Steak Poke Bowl:

Distribute meat over 3 containers (approx 100g)
Also distribute 1 cup of rice, a handful of lettuce, 4 slices of cucumber, a sprinkle of spring onion, 2 small handfuls of cut carrot and some chillies (optional)
Add 3tbsp of marinade over each meal

For the Chicken Curry: