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The most important part of meal prepping – the food! We’ve pulled together 6 simple recipes covering all meal times that are full of flavour, quick to prepare and fit in your macros! Check them out below.
The first meal of the day and arguably the most important. Start your day off with a kick of energy and long lasting carbs that will keep you on the path to your fitness goals. The majority of people out there will have breakfast before leaving home in the morning, so breakfast isn’t generally considered a meal that needs to be prepared and packed. We’ve focused on two recipes that are quick and easy, that you can prepare ahead of time, store at home and take on the go.
The definition of simple. Prep these jars ahead of time and you don’t even need to store them in the fridge! Choose your fruit or pick a variety of flavors, there are so many options for a healthy and sustaining oatmeal breakfast.
Ingredients:
Recipe has multiple flavors. Try different combinations to those provided below with similar quantities. Just remember, if you change the ingredients the macros will change as well!
Required for each Jar:
One of the following flavour combinations:
1/4 cup freeze dried apples, 1/4 tsp cinnamon, pinch of granulated sweetener
1/4 cup freeze dried Raspberries & 2 Tbsp dark chocolate chips
1/4 cup freeze dried banana chips, 1 Tbsp coconut flakes, 1 Tbsp dark chocolate chips
1/4 cup freeze dried peaches, pinch of powdered vanilla, pinch of granulated sweetener
2 Tbsp freeze dried strawberries, 2 Tbsp freeze dried banana chips & a pinch of granulated sweetener
Instructions:
Select as many 1 pint glass jars as necessary to meet the number of breakfasts you want to prepare for.
Add 1/2 cup dry rolled oats to the bottom of each glass jar (note: this method will NOT work with steel-cut oats). Add in your favorite flavor combos.
Seal tightly, and store in the pantry until ready to use. These jars can be stored up to 10 days at room temperature.
When you’re ready for breakfast each day, pour 1 cup of boiling water or milk in to the jar. Let it sit for 10-20mins (depending on the preferred consistency) and then grab a spoon and enjoy.
Macros:
These oatmeal jars are the best simple breakfast out there. They are packed full of carbs and plenty of fruity vitamins and minerals. To up the protein in your morning meal, try adding a half or full scoop of protein powder in each Jar!
The macros below are written up with full cream milk – make sure to add this in depending on the milk you use.
|
|
Apples & Cinnamon |
Raspberries & Dark Chocolate |
Monkey Mix |
Peaches & Cream |
Strawberry & Banana |
|
Calories |
369 |
469 |
504 |
405 |
348 |
|
Carbs |
53g |
58g |
61g |
63g |
46g |
|
Protein |
13g |
13g |
13g |
14g |
13g |
|
Fat |
12g |
22g |
24g |
12g |
13g |
The best thing about breakfast cookies is that you can make a huge batch and store them for a week. You can adjust your morning calorie intake purely by changing the number of cookies you have – a perfect on the go meal that has plenty of long lasting carbohydrates. Great with a morning coffee too!
Ingredients:
Recipe makes 12 cookies. Replace raisins with other dried fruits (cranberries, raspberries, apricots etc.) and walnuts with other nuts (almonds, pistachios etc.) to taste. Just remember, if you change the ingredients the macros will change as well!
Instructions:
Preheat your oven to 325°F. Line a baking tray with baking paper or a Silpat.
Combine the peanut butter, honey, vanilla extract, mashed bananas, salt and cinnamon in a bowl (preferably of a stand mixer fitted with the paddle attachment) and beat well.
Add the oats, raisins and almonds and mix until combined. Scoop about 1/4-cup mounds of the cookie-mix onto the baking tray, flattening each cookie slightly. (The cookies will not spread while baking, so you can space them relatively close together.)
Bake the cookies for 14 to 16 minutes until they’re golden brown but still soft. Remove the cookies from the oven then allow them to cool for 5 minutes on the baking tray before transferring them to a rack to cool completely.
Once cool, the cookies can be stored in an airtight sealed container at room temperature for up to a week.
Macros:
The breakfast cookies are packed full of carbs and plenty of healthy, nutty fats. Most diet plans will look to have 2 cookies for breakfast. To up the protein in your morning meal, try these cookies with a protein shake!
|
|
Full Recipe |
Per Cookie (batch of 12) |
|
Calories |
3541 |
295 |
|
Carbs |
369g |
31g |
|
Protein |
94g |
16g |
|
Fat |
195g |
8g |
Lunch meals are generally considered to be where all your meal prep action takes place. Depending on how your diet and meal plans are structured, you could have multiple meals throughout the day between breakfast and dinner. While some of these meals might be smaller and lighter snacks, you will need a couple of healthy and filling meals to prep and place into your Undeniable meal containers prior to leaving the house for the day.
The meat, rice, beans, and fajita veggies are all loaded in 1 bowl for easy heating up, and the cold ingredients are placed in a separate bowl. When you are ready to have a fresh burrito bowl, you simply heat up (if possible) the chicken bowl then top it with the cold salad, guacamole, and sour-cream. This is the BEST and ONLY way to have burrito bowls. You will feel like you’re eating a bowl straight out of chipotle. The below recipe makes 4 meals – multiply out as necessary!
Ingredients:
For the Chicken
For the Rice
For the guacamole and salsa (see note below)
Other things for the bowls
Instructions:
For the Chicken:
In a large bag or bowl, combine the chicken and taco seasoning along with 1 tablespoon oil. Marinate in the fridge for 20 minutes or up to 48 hours. Heat a large pan to medium high heat. Cook chicken breasts for 5-7 minutes per side or until fully cooked. Remove from pan and rest for 10 minutes then chop into bite size pieces.
In the same pan, add a teaspoon of oil along with sliced bell peppers and onion. Saute for 3-4 minutes or until the veggies are tender.
For the Rice:
While the chicken is cooking, boil 2 cups water in a large pot over high heat. Once the water has boiled, add the rice and 1 teaspoon oil. Season with salt and pepper. Cover and reduce the heat to low and cook until the rice is tender and all the water is absorbed. Add in the cilantro and fluff rice with a fork.
For the guacamole and tomato salsa:
While the rice and chicken are cooking, mash the avocado in a small bowl. Add half the minced cilantro (1 tablespoon), half the minced onion (1 tablespoon), and half the minced jalapeno. Sprinkle with salt and pepper and juice of ½ lime. Stir until the avocados are fully mashed. Set aside. In another small bowl, combine the diced tomatoes, and the remaining minced cilantro (1 tablespoons, minces onion (1 tablespoons), and half of the minced jalapeno. Please note, the recipes for the guacamole and salsa and lettuce only makes enough for 2 days so they don't go bad. So make sure you set aside 5 minutes mid week to make a second lot.
To Finish:
Divide the rice, chicken, bell peppers, and beans into 4 meal-prep bowls. Divide the romaine lettuce, a tomato salsa, a scoop of guacamole and scoop of sour-cream into the remains 2 bowls. Cover and store in the fridge for up to 4 days and the cold ingredients (salad, guc, salsa) for 2 days. To re-heat. Heat ONLY the chicken and rice bowls for 2-3 minutes in the microwave. Top with the salad bowls when ready to eat. Prep more of the cold bowls when you run out. Enjoy!
Notes:
* To make your own tacos seasoning for the chicken, combine: 1 tablespoon chili powder, 1½ teaspoons ground cumin, ½ teaspoon paprika, ¼ teaspoon garlic powder, ¼ teaspoon onion powder, ¼ teaspoon crushed red pepper flakes, ¼ teaspoon dried oregano, 1 teaspoon sea salt ,1 teaspoon black pepper.
* For the cold ingredients (salad, guacamole, and salsa): Prep these ingredients every two days because they don't last as long in the fridge. You can also find guacamole snack packs and pre-made pico de gallo in the refrigerated dressings section at your local supermarket.
Macros:
|
|
Full Recipe |
Per Bowl (1 of 4) |
|
Calories |
1820 |
455 |
|
Carbs |
264.4g |
66.1g |
|
Protein |
96.8g |
24.2g |
|
Fat |
44.4g |
11.1g |
A super simple staple of the American diet – BBQ Chicken with a healthy twist! Does it get any easier than chicken and veggies? Probably not, but that doesn’t change how good this tastes!
Ingredients:
Makes 6 meals.
Instructions:
Preheat the oven to 400°F.
Peel and chop the sweet potatoes into ½" chunks. Chop onion into 1 inch pieces and add to a baking paper lined pan along with the sweet potatoes. Toss the vegetables with 2 Tbsp. olive oil, 1/2 tsp. salt, garlic powder and chipotle powder and toss until well combined. Bake at 400°F for 20 minutes.
Toss the sweet potatoes and push to one side of the pan. Add the broccoli and toss with 2 Tbsp. olive oil and 1/2 tsp. salt. Add the chicken breasts and brush with 1/2 cup BBQ sauce. Bake an additional 15-20 minutes at 400°F until the chicken is done.
Remove the pan from the oven and shred the chicken breasts using two forks. Toss the chicken with the remaining BBQ sauce. Add to meal prep containers along with the roasted vegetables and serve immediately or refrigerate for up to 3 days.
Macros:
|
|
Full Recipe |
Per Meal (1 of 6) |
|
Calories |
2682 |
447 |
|
Carbs |
318g |
53g |
|
Protein |
204g |
34g |
|
Fat |
78g |
13g |
Similar to breakfast, most people are home before their last meal of the day. That doesn’t mean you always have time to cook up something tasty and healthy, so to avoid any trips to the local takeaway or ordering some pizza, dinner prep can be critical to your dietary success. Of course, if you have the time, feel free to cook these dinner recipes as a one of or keep the leftovers in containers for lunch during the week!
Two main ingredients are all you need for the perfect dish, and it doesn’t get any better than beef and broccoli – my favourite of both worlds! This is a great combo for high quality protein and veggie nutrients. Add with your favourite source of carbs (brown rice, white rice, quinoa or noodles) for a total finish.
Ingredients:
For the beef marinade
For the sauce
Instructions:
Marinate the beef: In a medium bowl, mix together all of the ingredients for the marinade. Add the beef slices and stir until coated. Set aside for at least 10 minutes.
Meanwhile blanch the broccoli: (skip if not blanching) In a large non-stick saute pan or wok on high heat, bring the water to a boil. Add the broccoli florets and cook for about 30 seconds. Drain and immediately rinse with cold water to stop the cooking process. Set aside.
Make the sauce: Combine all the sauce ingredients together in a small bowl. Set aside.
Heat cooking oil over high heat, for about 2 minutes - using the same non-stick pan or wok you used for your broccoli. The pan needs to be hot enough that you start seeing a little bit of smoke rising.
Quickly add the beef to the smoking pan and spread the pieces out to a single layer allowing them to sear and brown. Add the garlic and continue cooking until the meat is no longer pink (about 1-2 minutes making sure not to over cook). Pour in the sauce, stirring constantly, until the sauce boils and thickens - about 30 seconds. Add more water if needed to thin out sauce. Quickly stir in the broccoli and toss everything together to coat well. Salt and pepper to taste.
Sprinkle with sesame seeds and chopped green onions if desired. Serve hot over rice or noodles. Divide evenly into lunch containers with your favorite carb - rice, quinoa or noodles. Store in a refrigerated environment for up to 3 days.
Macros:
|
|
Full Recipe |
Per Meal (1 of 4) |
|
Calories |
988 |
247 |
|
Carbs |
34.8g |
8.7g |
|
Protein |
77.6g |
19.4g |
|
Fat |
60.8g |
15.2g |
Ingredients:
Honey Sesame Sauce:
Instructions:
Cook rice in boiling water according to package instructions. Divide between 4 meal containers.Combine and shake together all honey sesame sauce ingredients and set aside.
Heat olive oil in a large pan. Add broccoli and snap peas. Cook for 5 or so minutes, until bright green and tender. Add to the rice in the storage containers.
Add additional olive oil if necessary. Add the chicken to the pan. Season with salt and pepper, and red pepper flakes (if desired). Cook for 7 or so minutes, until cooked through.
Add the sauce to the pan and simmer for 2 minutes, until thickened.
Add the chicken to the lunch containers and drizzle with sauce. Garnish with sesame seeds if desired.
Store in the fridge for up to 4 days.
Macros:
|
|
Full Recipe |
Per Meal (1 of 4) |
|
Calories |
1780 |
445 |
|
Carbs |
224g |
56g |
|
Protein |
132g |
33g |
|
Fat |
44g |
11g |
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The Undeniable Team
