We get tonnes of explaining how people find it difficult to eat healthily for a prolonged period of time due to a lack of variation. We have put together 5 of our favourite recipes, all packed with protein that are meat based. If you like meat and plenty of it keep reading!
To make things even better we have made sure you can easily prep these super lean recipes in around 15 minute. We appreciate time is something that very few people have, therefore we have made things as clear, simple and fun as possible.
You can download our FREE RECIPE EBOOK for more healthily, quick and fun ideas by heading to our facebook page www.facebook.com/preppedandpacked
1. B.C.T.A (bacon, chicken, tomato and avocado)
-10g organic coconut oil
- 2 rashers unsmoked bacon (use a -vegetarian bacon* if preferred)
-2 spring onions, chopped
-2 chicken breasts, halved/Quorn meat free chicken*
-2 beef tomatoes, cut into slices half an avocado, mashed
Try to use unprocessed bacon; preferably cured with natural ingredients, that contains no added artificial ingredients or preservatives. Try your local butcher or farm shop
In a frying pan, melt the oil over a medium heat. Fry the bacon rashers on both sides until crispy. Remove from pan and put to one side.
Pan-fry the chicken for around 6-8 minutes until cooked through. Add the spring onions and fry for one minute. Remove pan from heat.
Arrange the items on a plate in a stack, starting with a piece of chicken as a base, and finishing with another piece of chicken as a ‘lid’
2. Sesame Chicken
-2 tbsps organic coconut oil
-350g cooked chicken breast/Quorn meat free chicken*, cut into strips
-salt and pepper
-1 tbsp olive oil
-1 tbsp tahini
-1 tbsp sherry vinegar
- 2 small carrots, grated
-sliced handful parsley, roughly chopped
-1 tsp sesame seeds to garnish
Melt half of the coconut oil gently in a pan.
In a jug, combine the tahini, oil and sherry vinegar.
In a bowl, mix the chicken with carrots, radish and parsley. Drizzle the tahini dressing on top and mix well.
Garnish with sesame seeds.
We strongly advise to meal prep in advance, whether it be a day, 3 days even 5 days in advance. Of course this comes down to your storage conditions and perishables, but wherever possible it’s always worth looking ahead and saving time when you’re at your busiest.
3. Chicken Nuggets
-1 tsp coconut flour
-15g ground almonds
- pinch of paprika
-salt and pepper to season
-1 tsp organic coconut oil
-1 medium sized egg
-200g fresh chicken breast/Quorn meat free chicken*, diced
Preheat the oven to 180 ̊C.
Mix the flour, almonds, paprika, salt and pepper in a bowl.
In a separate bowl whisk the egg.
Take a piece of chicken and dip it in the egg, coating it evenly. Then dip it in the flour mixture and roll until covered.
Repeat this step with all of the chicken.
Melt the oil in a non-stick frying pan over a medium / high heat. Add the chicken and cook for 5 minutes, turning regularly until brown all over.
Transfer the chicken to an oven tray and cook in the oven for 10-15 minutes until cooked through.
4. Chilli Con Cauli
-1 tbsp olive oil
-2 large white onions, finely chopped
-500g lean beef mince/low fat Quorn mince*
-1⁄2 green pepper, diced
- 3 beef tomatoes, diced
-5 garlic cloves, finely chopped
-4 red red or green chilli peppers
- 1 x 400g can chopped tomatoes dollop of tomato purée
-1 tsp cayenne pepper
- 1 x 400g can kidney beans, drained 50g per person -uncooked basmati rice 1 medium sized cauliflower head, finely chopped salt and pepper
Heat the oil in a pan to a medium heat and add the onion. Fry for several minutes until soft. Add the mince and brown all over. Season well with salt and pepper.
Add the green pepper and beef tomatoes, and cook for several minutes until soft.
Add the garlic cloves and chilli peppers and cook for one minute.
Add the tinned tomatoes, tomato purée and cayenne pepper.
Simmer gently for 15-20 minutes. Add the kidney beans and continue to cook for 10 minutes.
For the Cauli Rice:
Add the rice to a pan of cold salted water and bring to the boil. Simmer gently until cooked, then add the cauliflower. Cook for two minutes before draining.
Serve the chilli sauce on a bed of cauliflower rice.
When using food containers such as ours at www.preppedandpacked.com it allows you to carefully manage your portion control also. This is something that many people forget to account for when eating healthy food. You can still over eat when consuming quality healthy food; if your goals are weight loss it’s importance to look at your calorific intake and deficit.
5. Mince Massala
-2 tsps organic coconut oil
-1 large white onion, finely chopped
-750g extra lean beef mince/ low fat Quorn mince*
-3 cloves garlic, finely chopped
- 2 tsps Mangal meat masala spice
-1 tsp cayenne pepper
-1 tsp pink Himalayan salt
-2 tbsps tomato purée
Meat masala tastes great with a side of chopped raw baby leaf spinach and chopped cherry tomatoes
* Note: Some meat free alternatives contain gluten and/or MSG. Please check the label before you buy!
Melt the oil over a medium heat. Add the onions and cook for five minutes until soft.
Add the mince and stir frequently until browned all over. Add the garlic, spices and salt and cook for five minutes, stirring continuously.
Add the tomato purée and simmer gently for 15 minutes.
Of course now you have 5 of our tasty protein stacked meal prep recipes, you can carefully store them in one of our meal management bags. Check out our online store to browse our range at www.preppedandpacked.com