FREE TRIAL
FEATURES
SIX BEST MEAL PREP FOR YOUR WORKOUT

How to prep super-nutritious meals and cook them right

30 Jan 2019

FITNESS FIRST FULL-MEAL PREP

Meal prepping just means setting aside a bit of time to prepare some healthy food in advance so that it's readily available when you need it. It does require commitment of time and faith in the daily things over which you have little or no control. But once you embark on cooking for yourself and the fam, your routine will naturally fall into place. Slow food is the best kind; it’s simply food that takes no shortcuts, but you’ll love that you invested the time into nourishing your life, and those of whom you care. Oh, did we say the meals are delicious?


Green chili chicken with cauliflower rice
Protein, 27g; carbohydrate, 38g; fat, 19g (431kcal)

Green chili chicken with cauliflower rice


Ingredients

Cauliflower rice
½ cauliflower, medium-size
Chili flakes
Low-sodium soy sauce
Sesame oil
Dried parsley flakes / thyme / oregano
Mixed peas and corn

Green chili chicken
1 chicken breast (diced)
1 ginger (sliced)
2 cloves garlic (minced)
2 green chilies (sliced)
5 tsp olive oil
4 tsp oyster sauce

Side vegetables
Yellow bell pepper
Red bell pepper



Method
1. Pulse cauliflower into rice, whisk together with cauliflower-rice ingredients. Stir fry in olive oil (3-4 mins) until cooked.
2. Grill bell peppers in a bit oil until they blister. Set aside.
3. Grill chicken breast until cooked through (4-5 minutes, medium heat).
4. Medium-heat pan, add 5 tsp olive oil and cook ginger until brown, followed by green chili and cook 2 minutes. Add diced chicken and oyster sauce. Stir well until chicken breast is evenly coated. Add minced garlic last and cook for a minute longer.



Thai basil chicken with cauliflower rice

Protein, 26g; carbohydrate, 37g; fat, 18g (414kcal)

Thai basil chicken with cauliflower rice


Ingredients
Cauliflower rice
½ cauliflower, medium-size
Chili flakes
Low-sodium soy sauce
Sesame oil
Dried parsley flakes / thyme / oregano
Mixed peas and corn

Thai basil chicken
1 chicken Breast (diced)
3 cloves garlic (minced)
4 tsp fish sauce
5 tsp olive oil
½ hand of basil leaves
3 chili padi (sliced)

Side vegetables
Broccoli
Diced carrot



Method
1. Pulse cauliflower into rice, whisk together with all cauliflower-rice ingredients. Stir fry in olive oil (3-4 mins) until cooked.
2. Boil side vegetables until cooked: carrot first (4 mins), followed by broccoli (1 minute). Set aside.
3. Grill chicken breast until cooked through (4-5 minutes, medium heat).
4. Medium-heat pan, put in 5 tsp olive oil, cook garlic and chili padi for 2-3 minutes. Add diced chicken, and stir well until chicken is coated evenly. Add basil leaves and fish sauce, cook on high heat for a minute longer.


Orange honey salmon with cauliflower rice
Protein, 27g; carbohydrate, 31g; fat, 26g (466kcal)

Orange honey salmon with cauliflower rice


Cauliflower rice

½ cauliflower, medium-size
Chili flakes
Low-sodium soy sauce
Sesame oil
Dried parsley flakes / thyme / oregano
Mixed peas and corn

Salmon
1 orange (to juice)
3 tsp honey
3 tsp low-sodium soy sauce
2 tsp minced ginger
2 tsp olive oil
1 fillet salmon

Side vegetable
Red bell peppers
Green bell peppers


Method
1. Marinate salmon with ingredients in a zip-lock bag for at least 2 hours.
2. Pulse cauliflower into rice, whisk together with all cauliflower-rice ingredients. Stir fry in olive oil (3-4 mins) until cooked.
3. Grill bell peppers in a bit oil until they blister. Set aside.
4. Grill salmon for 4 minutes (2 minutes each side).


Parsley chicken with brown rice
Protein, 26g; carbohydrate, 37g; fat, 18g (414kcal)

Parsley chicken with brown rice


Ingredients

Brown rice
A pinch of salt
3 tsp olive oil
Water

Parsley chicken
1 chicken Breast (diced)
4 cloves garlic (minced)
4 shallot (minced)
½ hand of parsley leaves (finely chopped)
½ hand of spring onion (finely chopped)
3 tsp oyster sauce
2 tsp brown sugar
3 tsp low-sodium soy sauce
4 tsp olive oil

Side vegetables
Cherry tomato (red and yellow)


Method
1. Use ratio of 1.5 cup water to 1 cup brown rice; cook with salt and olive oil.
2. Grill side vegetables in a bit oil until they blister. Set aside.
3. Grill chicken breast until cooked through (4-5 minutes, medium heat).
4. Pour olive oil into pan. Add shallots, garlic and cook on medium heat until brown. Add chicken, parsley, spring onion, oyster sauce, brown sugar, soy sauce and cook for 3-4 minutes.


Potato chicken with brown rice
Protein, 26g; carbohydrate, 27g; fat, 14g (403kcal)

Potato chicken with brown rice


Ingredients

Brown rice
A pinch of salt
3 tsp olive oil
Water

Potato chicken
1 chicken Breast (diced)
2 cloves garlic (minced)
1 big red onion (diced)
1 pc ginger (sliced)
1 potato (diced)
3 tsp oyster sauce
1 tsp low-sodium soy sauce
4 tsp olive oil

Side vegetables
½ zucchini (diced)
½ eggplant (diced)


Method
1. Use ratio of 1.5 cup water to 1 cup brown rice; cook with salt and olive oil.
2. Grill side vegetables in a bit oil until they blister. Set aside.
3. Grill chicken breast until cooked through (4-5 minutes, medium heat).
4. Grill ginger on medium heat in olive oil until brown. Add diced onions, cook for 1 minute. Add chicken, grilled potato, oyster sauce, soy sauce and cook for 2 minutes. Add minced garlic last and cook 1 more minute.


Vegetarian mushroom with brown rice
Protein, 14g; carbohydrate, 36g; fat, 16g (344kcal)

Vegetarian mushroom with brown rice
Ingredients
Brown rice
A pinch of salt
3 tsp olive oil
Water


Wild mushrooms and vegetables
3 shitake (diced)
1 portobello (diced)
2 king trumpet (diced)
1 pc ginger (minced)
3 tsp vegetarian oyster sauce
3 tsp low-sodium soy sauce
4 tsp olive oil
A pinch of black pepper
¼ green bell pepper (diced)
¼ red bell pepper (diced)
¼ green bell pepper (diced)



Method

1. Use ratio of 1.5 cup water to 1 cup brown rice; cook with salt and olive oil.
2. Put mushrooms in pan with olive oil, cook on medium heat for 3 minutes. Then add bell peppers, oyster sauce, soy sauce and black pepper. Cook for a minute longer on high heat.