How to Prepare 4 Meals and 2 Snacks in Just 3 Hours

As most of you know, I am currently pregnant. This means that I am hungry pretty much all the time – but often too tired (read: “lazy”) to prepare anything healthy. If I’m not prepared, my diet falls apart and I reach for the easiest and most appealing thing – which is usually not the best thing.

This is where meal prepping comes in. I am a firm believer in the fact that will power is a muscle. To keep your will power strong, you need preparation and good habits. If you are constantly unprepared, your habits will not be consistent, and your will power will crumble.

“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.” ~Colin Powell

there-are-no-secrets-to-success-it-is-the-result-of-preparation-hard-work-and-learning-from-failure-11

Meal prepping eliminates the will power needed to get up and get something ready to eat – making it much easier to eat healthily and reach your goals.

These meals lasted me the week and made dinners completely stress free – I was able to get dinner ready in just 10 minutes most nights. I ate the frittata for breakfast most mornings (my hubby prefers cereal) and took the pork meatballs with carrots, broccoli, pumpkin, and a little curry to work for lunch. When I felt like sweets I grabbed the brownie bites or apple and pear sauce instead of something artificial. I reworked a lot of the recipes for variety some nights (I worked the pork meatballs into a pasta sauce one night – yum!) because I love food and can’t help myself. These meals weren’t the only things I ate, but they made up the vast majority of what I ate, and it really helped me to add more vegetables and protein into my days when I was feeling lazy. It also saved us money, because I didn’t shop again and ate out less. This works, people!

In the video below I show you the ingredients I used, my tiny Singaporean kitchen – and my very pregnant belly!

How to Prepare 4 Meals and 2 Snacks in 3 Hours {Meal Prepping Workshop}

Recipes

  • Roast Pumpkin and Spinach Frittata
  • Chicken and Kale Soup
  • Asian Pork Meatballs
  • Pumpkin and Chickpea Coconut Curry
  • Raw Brownie Bites
  • Cinnamon Pear and Apple Sauce

Ingredients

– Fresh Produce –

  • 1 kg carrots
  • 1 kg broccoli
  • 1 bunch coriander
  • 1 bunch kale
  • 3 cups baby spinach (or frozen and thawed spinach)
  • 1 large pumpkin
  • 1 small knob ginger (optional)
  • 5 onions
  • 5 cloves garlic
  • 2 bags apples/pears

– Proteins –

  • 12 eggs
  • 1 kilo pork mince
  • 1 kilo chicken breasts or thighs (breasts are better for this recipe)

– Dairy –

  • Feta cheese, 100g (optional)
  • 1/2 cup full fat cream

– Pantry –

  • Coconut milk (I found a brand that is just coconut milk with a little xantham gum for stabilising at Sheng Shiong – score!)
  • 1 can chickpeas
  • 1 can corn kernels (optional)
  • Lemak cili padi mix (or Thai green curry paste – basically the same thing. The chilli paste I used is found in the fridge section of NTUC and is made with only whole ingredients)
  • 2 cups nuts (I used a mixture of brazil and cashew)
  • 2 cups dates
  • 1 cup unsweetened cocoa/cacao
  • salt
  • pepper
  • ghee/coconut oil
  • oregano
  • basil
  • cinnamon

Method

  1. Preheat the oven to 180C (375F).
  2. Sliced the bunch of kale finely – stems and all. Chuck the chicken and kale in the crockpot on low, cover with water, and leave for 6-8 hours. Add seasonings if you wish (I like to add smoky paprika and salt). A can of corn, and/or a bunch of finely chopped asparagus also goes very nicely.
  3. Wash the pumpkin, poke it with a knife a few times, place on an oven tray, and put in the oven.
  4. Wash the carrots and broccoli, then roughly chop.
  5. Dice the onions and cook with a knob of ghee in a fry pan on low, stirring occassionally.
  6. Toss the broccoli in ghee or coconut oil and salt, put on an oven tray and put in the oven. Place the carrots in a pan filled 1/4 way of the carrots with water, cover and place on a medium low heat (turn to low when it begins to boil).
  7. Set a timer for 20 minutes. When this goes off, check the onions, carrots, and broccoli. They should be done. Strain the carrots, and place a lid (or something) over the broccoli while still on the tray (to let the steam cook the broccoli through).
  8. Set another timer for 40 minutes (this is when the pumpkin should be done).
  9. Finely chop the coriander and ginger (about 1/4 of a thumb’s length and width, or 1 tsp–omit if you want to use these for a tomato based pasta sauce one night, see note below), and crush the garlic. Put coriander, garlic, and half of the onion mixture, salt, and pepper into the pork mince, and mix well.
  10. In the other half of the onion mixture, add the 3 cups of baby spinach (you can use frozen, thawed – but fresh is much nicer), oregano, and basil. Quickly saute.
  11. Core and chop the apples and pears (I leave the skin on) and place in a large saucepan. Cover with water (just), add 3 tsp cinnamon and 1 tsp nutmeg, stir, cover, bring to the boil and then turn down to low.
  12. When the pumpkin is done (it will be done when it can be easily pierced with a fork), peel the skin off with a fork, de-seed, and cube. Take half the cubes and stir into the onion/spinach mixture. Pour this mixture into an ovenproof dish.
  13. In a mixing bowl, whisk eggs, salt, pepper, feta cheese (crumbled) and cream. Pour this mixture over the pumpkin and spinach, and put in oven.
  14. Set a timer for 30 minutes. 
  15. Roll the pork mixture into small balls. Prepare a large fry pan with 1 tbsp ghee on a medium heat. Once hot, place the meatballs into the pan cook for about 5 minutes, flip, turn down to low, and simmer until cooked through. Repeat until all are done.
  16. Grind nuts and cocoa in food processor until nuts are fine. Add the dates one small handful at a time until the mixture is sticky. Add coconut milk a little at a time to keep the processor moving. This creates a smooth, fudge-like texture. Press this mixture into a lined container, cover, and put in the freezer overnight.
  17. When the timer goes off, check the frittata to see if a knife comes out clean – it may need another 5-15 minutes, depending on your oven and dish.
  18. Also check the apples and pears to see if they are ready (a fork should go through easily). Remove from heat. You can leave this mixture as it is or puree it for sauce (my husband prefers it this way).
  19. The Pumpkin and Chickpea Coconut Curry can be made in about 10 minutes some other night of the week (see notes below).
  20. You’re now finished! Enjoy having a few meals prepped for the week!

Serving and Preparation Suggestions:

  • Storing: These meals can be kept in the fridge for up to a week. When it gets around day 5/6 I start to freeze the extras of meals that haven’t been used and can be frozen to use at another time.
  • Use: If you are looking to trim down or eat healthier, think of these meals as your go-to snacks. A small piece of frittata or some meatballs with carrots and broccoli is a great alternative to a cupcake when you are hungry!
  • Pumpkin and Chickpea Coconut Curry: On another night, for a quick meal, mix together a few pork meatballs, 1 cup of pumpkin, the can of chickpeas, 1 handful of roasted broccoli, 1 handful of steamed carrots, 1 cup of coconut milk, and curry paste in a saucepan until heated through. You can also add a handful of baby spinach at the end (so it’s just wilted into the mixture). Serve with white rice, cauliflower rice, quinoa, or a firm rice noodle.
  • Apple and Pear Sauce: You can leave this as is, or puree it for a smoother sauce. It can be eaten hot or cold. For a dessert, it is great with yoghurt, cream, or coconut cream – topped with a few berries, chopped nuts, and a bit of maple syrup. It’s also a great topping to pancakes. Yum!
  • Raw Brownie Bites: After you have left the mixture in the freezer overnight, remove from the container and slice into cubes. Place back in the freezer in an airtight container. This can be eaten straight from the freezer!
  • Asian Pork Meatballs: Pack with broccoli, carrot, and leftover roasted pumpkin – and even a little of the left over pumpkin and chickpea curry – for an easy lunch. Can also be served over wilted spinach. If you omit the ginger you can use them one night for a pasta sauce (simmer in a can of tomatoes with a sprinkle of basil, oregano, salt, and pepper until heated through) and serve over vegetables.
  • Roast Pumpkin and Spinach Frittata: This can be eaten cold or hot, and is great for breakfast, lunch, or dinner.
  • Chicken and Kale Soup: We like this with a little butter or cheese added upon serving for flavour. My favourite version has a can of corn and a bunch of finely chopped asparagus with a dash of smoky paprika seasoning. Can be served with some gluten-free cornbread and butter for a more hearty meal.

Some basic guidelines for fat loss meal-prepping:

meal prep

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Have you prepped a week’s worth of meals before? What have you found to be useful in the past?

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{Featured @ Savouring Saturdays; Saturday Soiree; Fat TuesdayGluten Free Fridays}

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One thought on “How to Prepare 4 Meals and 2 Snacks in Just 3 Hours

  1. Great video, Chantelle! It was nice to “meet” you and your husband (haha!). I agree – meal planning is important when you’re pregnant, but it can be hard! I know I need to eat healthy, but everything makes me nauseous when I’m pregnant – including the kitchen. 😉 Now that I’m back to my old ravenous self, I’m going to have to try that frittata, it sounds delicious. 🙂 Thanks so much for sharing this with us at Savoring Saturdays! It’s pinned to our group board. 🙂

    Like

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