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Quick & Easy Meal Prep | To Lose Weight | Healthy Recipes | Breakfast | Lunch |
Dinner | Snacks
REMEMBER TO FREEZE THEM BECAUSE IT WILL GO BAD AFTER A
COUPLE OF DAYS!
☆ Breakfast – Egg Muffin
1/4 cup of milk/almond milk/water
2 medium zucchinis
salt and pepper
Olive oil/your preferred oil
Mix the eggs together with milk, then add the chopped capsicums and shredded
zucchinis. You can also add bacon, sausage, or other vegetables. Adjust to you
liking. Season with salt and pepper. Transfer the mixture to an oiled tray (I used
olive oil). Then bake for 20-25 minutes (or more if you have more ingredients) at
180 degree celsius /355 degree fahrenheit.
☆ Overnight oats
The standard recipes is:
1/2 cup rolled oats
1 cup milk (almond milk)
1 tsp Vanilla extract
Adjust to your liking!
☆ Lunch & Dinner
• 3 Large sweet potatoes
I like it to cut them into chip size because it cooks faster. It takes about 20-30
minutes at 200 degree celsius. Flip them over after the first 10 to 15 minutes.
• 2 Large Red capsicums and 2 Yellow Capsicums (Bell Peppers)
Takes about 20 minutes at 200 degree celsius to cook to my liking. You can leave
it in the oven a little shorter if you like it crunchy. (200 degree celsius us around
390 degree fahrenheit)
• 3 Bunch of Asparagus.
This takes less than 10 minutes at 200 degree celsius. If they’re small and tiny
then 5 minutes will do. I like them crunchy.
• Kale with Garlic
Add some to a pan and fry the garlic for a minute then add the kale. Cook for
about 5 minutes and done!
• 2 big Salmon Fillets
Season with salt and pepper (that’s all I do). You can add your favourite
Grill it for 10 minutes in the oven at 200 degree celsius. I don’t like them
overdone. and 9-10 minutes are normally just right depending on the thickness.
• 2 big White Fish Fillets
Rubbed some olive oil on the fish. Half a lemon juice, Ginger powder, salt,
pepper and oregano.
Grill it for 10 minutes in the oven at 200 degree celsius.
• 1kg of Chicken Breasts
Rubbed some olive oil on the chicken. Season with sweet paprika, salt, pepper
and garlic granules. Again add your fav spices!
Grill it for 10 minutes in the oven at 200 degree celsius. Again this is dependent
on the thickness of the chicken breast. I had mine sliced in half.
After all these are cooked, I just divide the chicken breasts into 5 portions. Add
sweet potatoes, capsicums and asparagus to create 5 chicken/veg meals.
For the fish meals, I have quinoa, kale and the fish. I didn’t measure anything so I
just eyeball everything here. For white fish, I added more sweet potatoes
because white fish are lower in fat, hence lower in calories.
☆ Healthy Hummus
2 cans of chickpeas (500g drained chickpeas)
20g of tahinis
60g of olive oil
2 garlic cloves
1 Lemon Juice
Almond milk to water it down. (Just add enough so that it’s not too thick)
Pink Himalayan Salt
Blend them all together! I like to eat it with Wholemeal Pita Pockets. It is sooooo
good. The ones I love most is from Mission.
Don’t forget to add some fruits or nuts as snacks if you’re hungry. Also don’t
restrict too much. Need ice cream, have some ice cream. Don’t overindulge and
also don’t under indulge. Stay happy and healthy.
That’s all! I hope you find this video helpful!