Mealprepping. The saving grace for many Fit Girls dealing with the chaos of everyday life. Once a week, all the pots and pans are being taken out of the cupboard to prepare a multitude of Tupperware cases filled with chicken, rice and veggies for the days to come. This is ideal, because you’ll be ensured healthy food for an entire week! But, there is only one little issue: it’s not that easy or sustainable to eat the same meal twice a day. But, no worries! Especially for you, I’ve gathered my 5 favorite mealprep recipes. Say bye bye to the rut and hello to healthy and delicious meals!
Tuna for the win!
Tuna is easy, fast, macro-friendly, and most of all, a tasty source of protein; that’s already reason enough to try out this salad!
For this meal you need: 1 handful of mâche (salad), 1/2 can tuna (in water), 50g olives, 10 sundried tomatoes, 100g cherry tomatoes, 100g cucumber (get rid of the seeds), 15g roasted pine nuts, 1/2 red onion, 100g cooked brown rice, fresh parsley and fresh chive. Cut all the ingredients into parts and mix them well: tadaa, a lovely fresh tuna salad.
(431 calories. 49 carbs/13 fat/26 protein)
Oh my Thai!
A meal with beef, do I need to say more!? Watch out that you don’t eat your Tupperware too! 😉
For this meal you need: about 100g beef, 100g cooked rice noodles, a handful of mâche, 1/2 red onion, 15g roasted cashews, 50g shortly cooked bean sprouts, 100g steamed green beans, 1/2 red pepper, fresh coriander, 50g corn and for the marinade 2 tblsp sweet soy sauce, garlic powder and chili powder. Marinade the beef and leave it in a bowl while you cut and prepare the other ingredients. Grill the beef as you prefer. Mix all the ingredients and you’re DONE!
(622 calories. 61 carbs/19 fat/48 protein)
Winner, winner, chicken dinner!
A meal with chicken, but then with a twist!
For this meal you need: 80g cooked quinoa, 100g diced chicken filet, 100g cucumber (get rid of the seeds), 50g corn, 50g olives, 10 sundried tomatoes, 1/2 red onion, 50g red bell pepper, fresh parsley, fresh basil, 15g grated parmesan cheese, and 25g spicy chicken spices. Mix it together and done!
(617 calories. 54 carbs/18 fat/47 protein)
For the love of PASTA!
Zuchetti, the perfect calorie-friendly solution for pasta-loving Fit Girls. You can vary endlessly with this meal: you can make it with tuna, soy meat or make a pasta pesto! Make the strands of zucchini, sweet potato, cucumber or carrot – that way you can save some calories for dessert.
What do you need to make the meal in the picture? 2 cloves of garlic, 1 big red onion, 6 big tomatoes, 1 bell pepper, 150g minced chicken, 1/2 zucchini, 15g grated Parmesan cheese, 15g roasted pine nuts, Italian spices, sea salt, pepper, and fresh basil.
First make the sauce. Briefly cook the garlic and onion and in the meantime, cut the tomatoes and bell pepper into big pieces. Add these, together with some Italian spices, to the pan and cook until they become a bit softer. Add some water so it can simmer for a bit. If you want a thinner sauce, you could puree it with a mixer. Add some salt and pepper to taste. Put the sauce aside and cook the minced chicken. When it’s done, add the sauce and let it all simmer for a bit. In the meantime, make the zucchini strand with the Spirelli (a must-have kitchen tool for every Fit Girl) and put these in your mealprep box. Let the cooked mixture cool down a bit and then put it on the zucchini strands in the box. Top it off with some Parmesan cheese and pine nuts and your Italian meal is done!
(430 calories. 23 carbs/12 fat/32 protein)
An oldie but a goodie: Ceasar salad!
We all know this old-timer: the Caesar salad. Macro-friendly, super fast and always delicious!
This is what you need: 100g smoked chicken, a handful of salad, 100g cucumber (get rid of the seeds), 50g cherry tomatoes, 50g corn, 50g croutons, 1 cooked egg, fresh chive and parsley. Cut and mix all the ingredients and your mealprep is done!
(291 calories. 19 carbs/9 fat/32 protein)
Are you Fit Girls joining in the mealprep madness? Tag your photos on Instagram with the hashtag #fitgirlcodemealprep! For more recipe ideas, check out my Instagram acount!