Meal prep these 8 foods for fast, healthy, no-repeat meals all week
FLEXIBLE MEAL PREP
I just posted this new youtube video on fast, flexible meal prep for healthy, no-repeat meals all week!
Here is the shopping list (& vegan subs) to go along with the video!
Enjoy! Liezl xx
SHOPPING LIST / INGREDIENTS
VINEGAR ROASTED TOMATOES
-450g baby tomatoes
-2 teaspoons oil (i use avocado oil)
-2 tablespoons balsamic vinegar
-salt and pepper
(4-8 serves)
CRISPY SPICY BLACK BEANS
-2 cans black beans
-1 tablespoon oil (i use avocado oil)
-onion powder
-cayenne pepper
-paprika
-salt and pepper
(4-8 serves)
ROASTED PEPPER & ONION
-4 medium red bell peppers (or any color)
-3 medium-large onions (i like the purple ones)
-4 teaspoons oil (i use avocado oil)
-salt and pepper
(8-12 serves)
SALT & PEPPER VINEGAR CHICKEN (OR TOFU: sub below)
-2 lbs (32 oz) skinless boneless chicken breast meat (4 x breasts)
-1 tablespoon (i use avocado oil)
-3 tablespoons balsamic vinegar
-salt and pepper
*vegan alt for chicken: 2.8 lbs extra firm tofu (44 oz)
(4-8 serves chicken, 8-12 serves tofu)
BROWN RICE
-3 cups dry brown rice
-5 to 6 cups water
(a lot of servings)
MAYO EGGS (OR PINTO BEANS: sub below)
-6 large eggs
-2 tablespoons mayonnaise
-salt and pepper
-squeeze lime juice (optional)
*vegan alt for 6 eggs: 1 + 1/2 cups pinto beans
*use vegan mayo if vegan
(3-6 serves)
CARAMELISED ONION HUMMUS
-1 can chickpeas (440g)
-1/3 cup chickpea brine (from same can)
-400g onion
-2 tablespoons tahini
-3 tablespoons olive oil
-1 tablespoon coconut sugar (or regular sugar)
-1 tablespoon balsamic vinegar
-40 ml lemon juice (2 to 3 small, or 1 to 2 medium/large lemon)
-salt and pepper
-1 clove garlic (optional)
(6-12 serves)
OAT & CHIA TOASTER BREAD
-2 cups dry rolled oats
-1/2 cup chia seeds
-5 tablespoons psyllium husks
-4 tablespoons coconut oil (melted, plus extra to grease pan)
-1 tablespoon maple syrup
-1 teaspoon fine salt
-2 cups water
(16-20 slices)
VEGAN ALTS
SUB TOFU (EXTRA FIRM) FOR THE CHICKEN
Replace 2 Lbs skinless, boneless chicken breast meat with 2.8 Lbs extra firm tofu
SUB PINTO BEAN FOR THE EGGS
Replace 6 eggs with 1 + 1/2 cups pinto beans
Replace 2 eggs with with 1/2 cup pinto beans
Recipes and video by Liezl Jayne Strydom for liezljayne.com
