How To Meal Prep in Advance

How to Meal Prep in Advance

Meal prep can seem to be daunting for first timers. With this recipe, you can easily prepare your meals for the week. It is both healthy and thrifty.

Ingredients (5 meals):

• 5 eggs
• 5 pieces of salmon or 5 slices of chicken breast
• 5 tbsp soya sauce
• 1 tsp white vinegar
• 1 tbsp mirin
• 1 tsp corn starch
• 3 cups of frozen corn
• 2 broccoli
• 1.5 tbsp salt
• 1.5 tbsp pepper
• 2.5 cups of brown rice

Directions:

1. Prepare 5 air tight microwaveable containers
2. Place 5 eggs in a pot of water, once it reaches boiling point cover with lid and turn off heat. Leave covered for at least 8 minutes. Rinse with cold water, peel, and place one in each container.
3. Place the chicken or salmon in a zip lock bag. Add soya sauce, white vinegar, mirin and corn starch. Mix well.
4. Cook protein in air fryer or oven at 180°C for 12 minutes, flipping at 6 minutes mark. Place one piece in each container.
5. Chop broccoli into pieces, add to boiling water with frozen corn. Boil about 7 minutes until fork-tender.
6. Season with salt and pepper. Separate into equal portions for each container.
7. Wash brown rice, add 2.5 cups water. Cook in rice cooker. Separate into equal portions for each container.
8. Slightly cover lid until cooled to room temperature. Then cover tightly and place in freezer.
9. Each morning, leave to thaw in fridge or at room temperature, then microwave to heat up and eat.

Tips:

With Kadeka's X-Series chest freezer, you can skip step 8 and directly place your food into the chest freezer. The fast freezing function helps to quickly freeze items that are not pre-frozen.