A post I did about food prep got a lot of interest last week and I was asked for more details on what sort of food I eat that I can prepare on a Sunday and still have fresh from the fridge on Friday.
I’ll be honest I eat fairly simply, but that doesn’t mean it can’t be tasty or that you couldn’t make up your own versions.
I’m going to start with Breakfast so you have a week to up your breakfast game before adding in lunch.
I either make Overnight Oats or Granola, Yoghurt and Fruit. They are both pretty similar to be honest but you can play around with the recipes to make different flavour combinations so that it doesn’t become boring.
Makes 5 Portions.
300g natural yoghurt
500g frozen mixed berries
Roughly 400ml milk depending on consistency.
Just add oats, yoghurt and fruit together and mix whilst adding the milk to get it to required consistency. I like mine quite thick and gooey some prefer it more liquid. Either put it all in a jar/tub and leave in the fridge & portion out when you need it or if you have the space (and the Tupperware) portion it out into pots ready to go.
You can mix up the ingredients to whatever combination you like. You can also add a scoop of protein powder to make it more filling if you like (I use either vanilla as it effects the flavour very little or chocolate because it tastes nice)
Other combinations could be - banana and cocoa powder or frozen dark cherries and cocoa. Basically just use the formula of oats, yoghurt in whatever flavour, any milk and add things to it! Sometimes I add chia seeds and a shot of coffee to chocolate and cherry oats.
The Granola is pretty much the same system except its just granola, yoghurt and frozen fruit without the milk. I’ve been using blueberry and mango or apple and raspberry but again you can experiment with whatever you like.
I also only buy plain oats, nothing fancy at all, supermarket own brand is fine. As with the Granola I actually find a really tasty one in B &M that is just oats and chocolate chips. I find the cheaper granolas actually have less sugars etc. added but whatever you like to read the ingredients list and try to get one without sugar added if you can.
Other quick Breakfast Options could be:
I make these in advance in a muffin tray and keep sealed in the fridge so they are ready to grab on the go, although you could reheat them if you wished. Using eggs and bacon or ham (quantities will vary depending on how many you make, however for a 12 case muffin tray I use around 10 eggs and 200g of ham or bacon) Whisk eggs, add chopped ham and some mixed herbs, pour into muffin tray and bake in oven on 180° for around 15-20mins, until the top starts to turn golden brown. You could use all kinds of ingredients in these like adding, mushrooms, a little cheese, some veg (peppers, onion. Maybe) or salmon and broccoli whatever you like!
Porridge-You can buy it in pre-done pots and sachets you just add water to so you can eat it at the yard or your desk.
Or you could make a smoothie with just some milk, a banana and other fruit (frozen is fine as long as your blender is strong enough!) and maybe add some peanut butter or protein powder to make it more filling. Again the flavour options are endless. I like Chocolate protein powder, almond milk, banana, and mixed berries or Chocolate, peanut butter and a shot of coffee.
As long as you have a plan in the morning these need only take minutes to put together.
So, make a plan now, make a shopping list and spend just half an hour of Sunday making healthy breakfasts for the entire week!