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:

  • Simply distribute the curry over 4 containers and 1 cup of Cauliflower rice per container

For the Italian meatballs

  • Distribute the meatball mixture over 4 containers (approx 7 meatballs per meal) with 1 cup of cauliflower

For the Mexican Chicken dish:

  • Distribute the oven dish of food over 3 containers for 3 meals

  • Add 1 cup of brown or cauliflower rice - your choice!

To watch the full video of where this is from click here.

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