Eggtastic Meal Prep Ideas

Mini Egg Muffins

These little bundles of joy are a really good way to increase your daily protein intake. I’m a huge fan of them because of their simple and flexible recipe that can be interpreted any way you want with whatever ingredients you love. A great addition to any meal preppers menu, egg muffins can be eaten as a healthy snack or for breakfast. They freeze well too so feel free to cook up as big a batch as you like.
Here I’m going to give you a quick low down on the base recipe but keep in mind you can add pretty much whatever you like to them after that.

Ingredients

12 medium – large eggs
Salt and Pepper to taste
Dash of Olive Oil or knob of real butter
Chosen selection of extra fillings (see further down for some examples)

Method

Preheat your oven to 180 degrees C.
Crack all of the eggs into a large mixing bowl, add your seasoning and whisk!
Using either your olive oil or bit of butter, grease up a 12-hole muffin tray.
Place a small handful of your chosen fillings into each muffin hole – about ½ way full.
Pour in your egg mixture until almost to the top of each muffin hole.
Pop the muffin tray on to the middle shelf of your oven and bake for 25-30 minutes or until each egg muffin has risen and has begun to brown.
To make sure they are cooked throughout, use a metal skewer or something similar and pop into the muffin and remove. If the skewer has some egg mix on it, leave to cook a little longer.
Once cooked, remove the muffin tray and leave to cool.
Serve immediately or if it’s for meal prep, pop in the fridge until cold then pack away in some lunchboxes.
These egg muffins are good for about 2-3 days from fresh and can be reheated or eaten cold.

My favourite egg muffin combos are as follows;

Ham and Cheese (obvs)
Feta
Chorizo
Tomato
Spinach
Mushroom
Pesto
Mixed Peppers
Pumpkin Seeds
Quinoa

These are just a few examples of my favourites and can be mixed and matched whatever way you like.

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Frittata

Frittata is another wonderful way to increase your daily intake of protein and is a super healthy and easy meal to make.
Similar to our Egg Muffins, Frittata can be whipped up in just a few minutes and can be served immediately or stored for meal prep.
Frittata is also a handy way to use up any veg you have in the fridge or even the last few spoonfuls of pesto.
Frittata is like a giant egg muffin so the recipe is almost identical;

Ingredients

6+ medium – large eggs (depending on big you want your frittata to be e.g. 6 eggs will fill a bread loaf tin, 12 eggs will fill a quiche dish etc)
Salt and Pepper to taste
Dash of Olive Oil or knob of real butter
Chosen selection of extra fillings (see further down for some examples)

Method

Preheat your oven to 180 degrees C.
Crack all of the eggs into a large mixing bowl, add your seasoning and whisk!
Using either your olive oil or bit of butter, grease up your baking dish.
I use a bread loaf tin with about 6 eggs and get around 4-6 slices from this.
Spread your choice of fillings evenly into your baking dish until about half way full.
Pour in your egg mixture until almost to the top, around ¾ of the way.
Pop the loaf tin on to the middle shelf of your oven and bake for 25-30 minutes or until the frittata has risen and has begun to brown.
To make sure it is cooked throughout, use a metal skewer or something similar and pop into the centre of the frittata and remove. If the skewer has some egg mix on it, leave to cook a little longer.
Once cooked, remove the loaf tin and leave to cool.
Serve immediately or if it’s for meal prep, pop in the fridge until cold then pack away in some lunchboxes.
Frittata is good for about 2-3 days from fresh and can be reheated or eaten cold.
It tastes great served with some fresh garden salad or even with sweet potato fries for a main meal.

Examples of some Frittata Fillings:

Ham and Cheese
Feta
Chorizo
Tomato
Spinach
Mushroom
Pesto
Mixed Peppers
Butternut Squash
Red Onion
Goats Cheese
Pumpkin Seeds

 

 

 

 

 

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Homemade Fit Food – Energy Bombs

Energy bombs are ideal to snack on during the day and from a convenience point of view, they’re the efficient cook’s dream.
Although you lump all your ingredients into one bowl, these little guys can be messy to make but are totally worth it.
They’re also no-bake which means they’re fast to whip up and fabulous to wolf down.
There are hundreds of variations of these on the internet I know but this is just to share with you my own creations and give you
some inspo to create your own. Have some fun with what you add and don’t be afraid to get your hands dirty!

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Peanut Butter Powerball

Ingredients

170 grams Smooth or crunchy Peanut Butter
250 grams Porridge Oats
1 1/2 Tbsp. Honey
60 grams Dark Chocolate Chips or Raisins or 50/50
60 grams Flax or Chia Seeds or 50/50

Chocolate & Coconut Energy Bomb

Ingredients

400 grams Porridge Oats
2 scoops Chocolate Protein Powder
1 Tbsp. Chia Seeds
1 Tbsp. Smooth or crunchy Peanut Butter
3 Tbsp. Honey
1/2 cup Desiccated Coconut
5 Tbsp. Water

Chocolate & Raisin Protein Ball

Ingredients

400 grams Porridge Oats
2 scoops Chocolate Protein Powder
1 Tbsp. Chia Seeds
1 Tbsp. Flax Seeds
3 Tbsp. Honey
60 grams Dark Chocolate Chips or Raisins or 50/50
4 Tbsp. Water

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Method

Add all your ingredients into a large mixing bowl.
Using a wooden spoon, start to stir your mix through.
Drop the wooden spoon and dive in with your hands to give the mix a good mushing until even.
Take a small chunk of the mix and squeeze it in the palm of your hand to push out any air then start to roll into a little amazeball.
Place on a flat dish and continue to do this until all the mix has been used up. I got about 12 servings from each of the above ingredients lists.
Cover the dish with cling film and pop in the fridge to chill for about an hour.
Stack like the Ferrero Rocher Tower and admire your creation before scoffing the lot!

 

Brocquettes

One of my favourite kitchen hobbies is to try and make healthy food as appealing as possible as this helps create the illusion that you’re indulging when really you are still eating mindfully.
Don’t get me wrong, I am a big fan of the cheat meals but I also love to find ways to transform healthy food into those old Friday night favourites.
These baked broccoli croquettes are a brilliant example of this and taste great with a range of dips and sauces. Enjoy!

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Ingredients

250 grams of broccoli florets
1 finely chopped spring onion
70 grams grated cheddar cheese
30 grams bread crumbs
2 beaten eggs
Salt & Pepper to season

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Method

Preheat the oven to 180 degrees C and line a baking tray with some greaseproof paper.
Steam or boil the broccoli for 2-3 minutes, rinse under cold water and leave to drain.
Chop the broccoli until very fine then mix in the scallion, cheddar, breadcrumbs, eggs and seasoning.
Mix thoroughly until even.
Taking a small handful of the mix, shape into little cylindrical bite size pieces and place on your baking tray until all the mix has been used.
Bake for about 18-24 minutes until golden brown and serve with your favourite sauce.

If, like me, you want to stay away from bread wherever possible,
you can also use some breadcrumb alternatives such as milled almonds or milled oats.

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Vegetable Chips

Vegetable Chips are a really good way to use up any leftover veg you have left in the vegetable drawer. As always with my recipes, they are quick and simple to make and the result is always delicious (if I do say so myself)!

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They can be enjoyed as an On The Go snack or as part of a main meal. They also look beautiful when they’re done so you could even serve up a bowl if you’re having people over.

The recipe is pretty basic and you can use any of the following vegetables as a starting point for some inspiration;

Raw Beetroot
Carrot
Sweet Potato
Potato
Parsnip
Zucchini
Radish

Ingredients

300 grams Desired Vegetable
2 Tbsp. Olive Oil
1 Tbsp. Cracked Black Pepper
1 Tbsp. Cracked Sea Salt

Method

Preheat the oven to 180 Degrees C.
Using a vegetable peeler, vegetable slicer, mandolin or the ribbon blade on the Spiralizer, thinly slice your vegetable.
Place into a mixing bowl and add in the olive oil, salt and pepper.
Mix it all together until the vegetables are evenly covered.
Spread the vegetables on to some greased up parchment paper ensuring there is only one layer of chips on each tray
depending on how much you’re making and the size of your tray.
Pop into the oven and bake for 20-25 minutes or until the vegetables start to crisp up.
Turn of the oven but leave the vegetable chips in to finish crisping.
Once you’re happy with their crispiness, remove the vegetable chips from the oven and let cool.
The chips are good to eat and can be stored for 2-3 days after.
Enjoy!

Smoothies Any Which Way

Smoothies and Juices are a wonderful way to up your 5-A-Day intake
and for the obsessive compulsive in me;
they’re quick, clean and are a great way to use up any bits of
fruit and veg that are on the way out.
The beauty of the smoothie is that you can pretty much combine any
ingredients you have available and it’s bound to taste delish!
The best formula to use when creating your own recipe
is as follows and this can be interpreted any way you like;

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1 Part Thickener + 1 Part Liquid + 1 Cup Fruit + 1 Part Veg + 1 Part Booster

Here are some examples of each component;

Thickener

Your Smoothie Thickener should fill about ¼ of your cup
Banana
Avocado
Natural or Greek Yoghurt
Mango
Ice Cubes

Liquid

Approx. 250ml
Filtered Water
Coconut Water
Aloe water
Almond Milk
Soy Milk
Coconut Milk

Fruit

About a handful
The list is endless here. You really can use any fruit you like.
My favourites are mixed frozen berries, apples, pears, blueberries, strawberries,
raspberries, mango, frozen or fresh pineapple.

Veg

A good handful
The best veg to use is definitely dark, leafy greens.
They are packed with nutrients and dont take up that much room in your smoothie cup.
My two staples are spinach and kale. You can buy them either fresh or frozen to use.
I will also try to use beetroot wherever I can as it’s such a super Superfood!

Boosters

1 Tablespoon
Almonds
Cashew Nuts
Walnuts
Peanut Butter
Almond Butter
Cashew Butter
Chia Seeds
Flax Seeds
Pumpkin Seeds
Sunflower Seeds
Goji Berries
Coconut Chips
Cacao Nibs
Ginger Root
Honey
Cinnamon Stick
Vanilla Pod
Protein Powder
Lemon Juice
Lime Juice

Green Juices

Green juices have become so popular the last couple of years but they really do have
the right to be the A-List celeb in the Smoothie and Juice community.
They make take a bit of getting used to but they are seriously worth it.
I am a self proclaimed green juice addict but only because
I have personally felt the beneficial effects.
My energy is through the roof (you can ask my poor housemates),
my skin glows more than ever and my (very poor) digestion is improving all the time.
Like smoothies, you can use whatever is lying around in the fridge or the fruit bowl, the greener the better!
1/3 a cup of liquid with 2/3 a cup of greens and an extra booster or two
will combine to make a delish and ridiculously healthy juice.

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