Ultimate meal prep

A Week’s Meal Prep in Two Hours!

Hi everyone!

This week, I’m trying out Meal Prep for the first time. If you’ve followed my channel for a while, you’ll know that I’m really into Meal Planning, but I hadn’t got into the swing of Meal Prep yet, so I wanted to give it a go.

For those of you who’d like to try out these recipes, I thought I’d write out my prep notes in a blog post so that you can Meal Prep along with me!

For this week’s Meal Prep, I made:

Breakfasts

  • Egg muffins
  • Overnight oats

Lunches

  • Slow cooker chicken (to add to salads, sandwiches, and possibly another mid-week dinner)
  • Butternut squash  soup

Dinners

  • Tomato and basil pasta sauce
  • Shepherd’s Pie

Snacks

  • Fruit salad
  • Veggie sticks
  • Granola bars

 

Ingredients

Egg Muffins
(Makes 12) 
12 eggs
2 large slices of ham
2 handfuls of grated cheddar cheese
Salt and pepper 
Overnight Oats
(Per serving)
1/3 cup oats
1 tbsp chia seeds
1/4 tsp cinnamon
1 tbsp almond butter
1/2 cup milk (for thick consistency, add more if you prefer)
1/2 cup blueberries
Drizzle of honey
Slow Cooker Chicken
1 large chicken
1 large onion, peeled and roughly chopped
2 carrots, halved lengthways
1 bay leaf

Butternut Squash Soup

1 butternut squash
2 carrots
2 sticks celery
1 large onion
1 garlic clove
Thumb-sized piece of fresh ginger, grated
1ltr vegetable stock

Tomato Pasta Sauce

2 cartons passata
1 tsp sugar
Pinch of salt
2 whole garlic cloves
Drizzle of olive oil
Small handful fresh basil, torn

Shepherd’s Pie

(BBC Good Food recipe – serves 4 but I made more)
1 tbsp oil
1 large onion
2-3 carrots, diced
500g lamb mince
2 tbsp tomato puree
Splash of Worcestershire sauce
500ml beef stock
900g potatoes
85g butter
3 tbsp molk
I also add:
1 stick celery
1 tsp English  mustard

Fruit Salad

Any assorted fruit! Apples, grapes, strawberries, melon, mango – whatever you like!  Plus a little lemon juice to keep it fresh.

Veggie Sticks

Again, so simple, you can use lots of different veggies. I used peppers, carrots, cucumber and celery.

Granola Bars

(Minimalist Baker recipe)
1 cup pitted medjool dates
1/4 cup honey
1/4 cup almond butter (or peanut butter)
1 cup unsalted almonds, loosely chopped
1 1/2 cups oats
Optional additions: chocolate chips, nuts, raisins, etc.

Method

1. Start with the SLOW COOKER CHICKEN. Set your slow cooker to LOW.

2. Chop the carrots and onion and put them in the base of the slow cooker. Add 100ml of boiling water. Sit the chicken on top of the onion and carrot and add the bay leaf.

3. Set the slow cooker timer for 5hrs. 

4. Now start the TOMATO PASTA SAUCE. Put the passata in a saucepan on the hob on a low-medium heat.

5. Add 2/3 carton of water (use the empty passata carton), swill around and at to the saucepan.

6. Add ½ tsp sugar, a good pinch of salt and 2 whole garlic cloves (to remove later).

7. Leave to simmer on a low heat until the sauce is reduced by half (set a timer for 1 hour, that should do it). You’ll add the olive oil and basil later.

8. Wash all your veg.

9. Chop the veg for BUTTERNUT SQUASH SOUP.

10. Get two big casserole pans ready on the hob. Add a drizzle of oil to your BUTTERNUT SQUASH SOUP pan. Add the carrots, celery, onion, garlic and ginger.

11. Chop all the veg for the SHEPHERD’S PIE while your soup veg is cooking and add a drizzle of oil to your SHEPHERD’S PIE pan.

12. Add the butternut squash to the BUTTERNUT SQUASH SOUP pan. Cook for a couple more minutes.

13. Add the onion, celery and carrots to the SHEPHERD’S PIE pan.

14. Add enough veg stock to cover all the veg in the BUTTERNUT SQUASH SOUP pan. Put a lid on and simmer for 30 minutes until all the veg is cooked through. When it’s done take it off the heat, you can whizz it up when you’re ready.

15. Crumble the lamb mince into the SHEPHERD’S PIE pan and the tomato puree and a large splash of Worcestershire sauce. Fry for a few minutes.

16. When your mince is browned, pour over 500ml beef stock, bring to a simmer, cover and cook for 40 minutes, uncovering halfway to let it reduce a bit.

17. Chop up the veg for your VEGGIE STICKS snacks and put them in Tupperware to keep in the fridge.

18. Peel and chop the potatoes for the SHEPHERD’S PIE and add them to a pan of water.

19. At this point your BUTTERNUT SQUASH SOUP should be ready to blend. Use a handheld blender or ladle it into a blender and blend until smooth. Let it cool and store in Tupperware in the fridge or freezer.

20. Put the potatoes on to boil, and add a good pinch of salt to the water.

21. By now, your TOMATO PASTA SAUCE should be reduced. Tear the basil in, and add a drizzle of olive oil. Take off the heat and store in Tupperware once cooled.

22. Now for the EGG MUFFINS.  Pre-heat the oven to 180 degrees. Grease a muffin tin. Chop the ham into small pieces. Grate the cheese.

23.  Whisk the eggs in a bowl and season with salt and pepper.

24.  Add some ham to each muffin case. Fill each up with the egg mixture (not to the top, they rise in the oven!) Sprinkle cheese on each one. Bake for 15 minutes – set a timer. 

25.  The potatoes for the SHEPHERD’S PIEshould be ready. Add the butter, milk and mustard, and mash until smooth.

26. Spoon the lamb mixture into a dish (or two, if you’re doubling up), and add mash on top. Once cool, keep in the fridge until you’re ready to cook in the oven at 190 degrees C for 40-45 minutes. 

27. When your EGG MUFFINS are done, take them out of the muffin tin and leave to cool. Store in an airtight container in the fridge, or freeze them. 

28. On to the GRANOLA BARS. Chop the almonds and process the dates in a food processor until they get to a dough sort of consistency.

29. Place oats, almonds and dates in a large mixing bowl, and set aside.

30. Warm honey and almond butter in a small saucepan over a low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.

31. Line a baking dish with baking paper. Transfer the mixture to the baking dish and press down firmly until flattened (use a drinking glass). Cover with cling film and place in the freezer for 15 mins.

32. Remove bars when they are really firmed up and chop into 10 even bars (or 9 squares). Store in an airtight container.

33. For the OVERNIGHT OATS combine the oats, chia seeds and nut butter in a jar, small glass or bowl. Add a splash of milk to mix in the nut butter, then add the rest of the milk and stir to combine.

34. Top with the blueberries and a drizzle of honey. Store with a lid in the fridge until the morning you want them! Up to 5 days.

35.  Chop all your fruit for the FRUIT SALAD, put into Tupperware and store in the fridge.

36. Finally, when the CHICKEN is done, shred it and store in Tupperware to use in salads, sandwiches, etc. throughout the week.

9 thoughts on “A Week’s Meal Prep in Two Hours!”

  1. Just watched your meal prep video, very motivational! Just a suggestion many people don’t know you can use pineapple juice instead of lemon juice to keep your apples from going brown. It tastes so much better, no tartness. I keep some frozen and just scrape some off and melt it when needed. If I was more organized I would freeze it in a cube tray to keep on hand.

  2. Well done Emily ! I can’t imagine the amount of work you’ve achieved from the idea of the content to the editing and posting of it + the blog post. Amazing ! I’m also a working at home mum of 3 kids (aged 5, 9 and 11). I cook a lot and your videos inspire me to keep smiling, keep tidying and keep enjoying this very busy life 🙂
    Thank you for everything you share. You truely help me stay positive and on top of everything. Because let’s face it: sometimes it’s kind of a roller coaster 😉
    Take care,
    Julie (I’m French… I hope my English is ok 😉

  3. Hi Emily, thanks for sharing these ideas! Could you also mention how long these prepped dishes can be stored in the fridge/freezer? For example, will egg muffins last longer than a night in a fridge? Won’t chopped veggies rot in the tupperware?
    And how do you heat the dishes the day you actually eat them? Just usual 1-2 minutes in the microwave will do?

    1. Yes I second this! I’ve always wanted to meal prep but I’m just unsure on how to reheat, defrost everything. How long to keep it etc.

  4. These recipes are great, thanks so much for sharing 👏🏾👏🏾
    I had so much fun trying out the egg muffins 👩🏾‍🍳 they tasted delicious but, I didn’t get the lovely fluffy effect like yours 😭
    Will definitely keep trying though as everyone loved them!!

    1. I’m so glad you tried out the recipe, Abiyah! I find that they do tend to shrink a little after they come out of the oven – but still super tasty. Let me know if you try any of the other recipes 🙂 Emily x

  5. Hi Emily
    I’m a new subscriber and so far am really enjoying your posts. I really like you meal prep videos and wondered if you have done one about ‘Kitchen must haves’ eg, types sizes of pots and pans for batch cooking, handy gadgets, best tupperware for storage ect. I for one would find this super interesting and helpful.

    Many thanks,
    Your new fan,
    Rose 🌹 x

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