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Meal Prep Hacks – Prep Like A Boss With These Easy Recipes!

There are two words in the English language which, when uttered, give most gym goers a sinking feeling of, “really?  Is it that time again already…”

Meal Prep.

Now, if you’re super organised and enjoy wiling away a sleepy Sunday afternoon sorting your Tupperware, marinating multiple chicken breasts, cooking up a feast of rice and steaming a load of broccoli – great!

The fact of the matter, though?  Most people get bored eating the same old, same old on a daily basisand surely – if Sunday’s are your rest days – you’d rather be doing something like catching up on Netflix…

If that’s you – you’re in need of a meal prep makeover, which is what these stunning 5 recipes achieve in delicious fashion – whoop whoop!

With the following delights, you’ll fall in love with food all over again and stop viewing it as a means to an end, all the while keeping your macros in check.

MEDITERRANEAN STUFFED CHICKEN

Mediterranean Chicken

Chicken is the athlete's favourite when it comes to protein packed lean meats and this exotic recipe is guaranteed to add a little Mediterranean sun to you low fat, high protein meals. It's simple, quick and delicious – we told you meal prep didn’t have to be bland and boring!

The below recipe caters for 2 meals – simply double, or triple, the quantities if you’d like to make more…

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INGREDIENTS

Serves 12

Chicken Breast feta Garlic Coconut Oil
click to buy now

Method

  • Preheat your oven to 230C.
  • Put to chopped tomatoes, crumbled feta, chopped olives, minced garlic, pine nuts, balsamic vinegar and melted coconut oil in a bowl and toss well.
  • Rub the chicken breasts with a little olive oil, salt and pepper to season.
  • Using a knife, carefully cut a slice about 2 inch along the thick part of the chicken breast to create a pocket – be careful not to cut through the chicken.
  • Fill the pocket with the stuffing and place the chicken on a baking tray.
  • Put in the hot oven for 15 min.
  • Top with any remaining stuffing and serve straight from the oven with some freshly wilted spinach and a little long grain rice.

Nutritionals

Nutrition Table

POST WORKOUT PRUTELLA CHOCOLATE CAKE

By Sean Roberts for Muscle Food

Brownie

Not so much a cake, but rather a take on the humble brownie, these incredible nibbles are packed with everything you need to give your body one almighty boost of protein, carbs, fats and flava’ post workout.

Better yet, they’re moist, chocolaty and crammed with bucket loads of vitamins and minerals too – which you just wouldn’t get from your traditional shake!  For instance, Chickpeas are a great source of iron, zinc, folate (B6) and phosphorus.

They also only take 30 minutes to rustle up…

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Ingredients

Serves 2

Chick Peas Sweet Potatoes Brown Rice Prutella ChocEggs
click to buy now

Method

  • Preheat oven to 200C.
  • Add all ingredients except for 100g of Prutella and the icing sugar.
  • Blend on high for 2-3 minutes until a batter constancy.
  • Place into silicon tray and bake 200C for 25 minutes until cooked through.
  • Remove and cool.
  • Once cool microwave the other 100g of Prutella for 20 seconds.
  • Spread over the cake and dust with icing sugar.
  • Cut into 12 bars and enjoy!

Nutritionals

Nutritionals

EGGY BREAKFAST MUFFINS

By Muscle Food

EGGY BREAKFAST MUFFINS

There are some morning when humble oats and protein just ain’t gonna cut it, especially if you’re running late.  But, never fear, for these eggy, protein packed muffins are crackin’ – get it – for baking up in bulk and storing in your fridge for a quick grab and go breakfast that tastes pretty ace.

If you’re feeling super adventurous, you can even add in some Lean Chicken Breast sausage for an extra protein hit…

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Ingredients

Serves 2

Coconut oil Whole Eggs Garlic Egg Whites Peppers mushroom Chicken Sausages

 

click to buy now



Method

  • Preheat oven to 180C.
  • Finely chop all your veggies and heat the coconut oil in a fry pan until the oil is melted.
  • Whisk together the whole eggs and egg whites. 
  • Season the eggs and set to one side.
  • Add the peppers and onion to the fry pan and sauté until soft (approx. 5 minutes)
  • Add the spinach and mushrooms.  Cook until spinach wilts.
  • Finally, add the garlic for the final 30 seconds of cooking.
  • Tip the cooked veg into the whisked eggs and stir.
  • Lightly grease a large muffin tin with a little coconut oil.
  • Pour in the egg mix – try to make each pour even.
  • Bake for 15 minutes.
  • Cool and store in an airtight container in the fridge* for up to 4 days.

Nutritionals

Nutritionals

THREE BEAN TURKEY CHILLI

By Muscle Food

EGGY BREAKFAST MUFFINS

This gorgeous recipe can be made well in advance then kept in your fridge or frozen for you to use at your leisure.  It’s high in protein, lean and bursting with extra minerals and vitamins thanks to the addition of chickpeas, black beans and kidney beans.

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Ingredients

Serves 2

Turket Mince Chick Peas Black Beans White Onion Chillis Coconut oil
click to buy now

Method

  • Preheat oven to 180C.
  • Heat the oil in a large pan on a low heat.
  • Add the sliced onion and sauté for 5 min.
  • Then mince the turkey or cut into small chunks and brown for a further 5 min.
  • Add the diced red chilli, chickpeas, black beans, kidney beans and tomatoes.
  • Pour in the stock and all the different spices.
  • Bring to the boil and give it a good stir.
  • Lower the heat until the chilli simmers and reduces for 20 min.
  • Serve with long grain whole rice.

Nutritionals

Nutritionals

ZESTY LEMON CHICKEN

By Muscle Food

EGGY BREAKFAST MUFFINS

Did you know that one of the reasons why so many people fail at meal prep is because of the thought of eating another bland, dry and tasteless chicken breast?  It’s true!  But it doesn’t have to be that way, as this zesty recipe proves.

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Ingredients

Serves 4

Chicken Breast Lemons Coconut Flour Coconut oil
click to buy now

Method

  • Preheat oven to 190°C.
  • Halve the lemons and squeeze all the juice, except 1 half, into a large bowl.
  • Add the chicken to the bowl, cover with cling film and place in the fridge for between 30 min and 2 hours.
  • In a small dish mix the coconut flour, paprika and ground pepper.
  • Lightly coat each chicken breast in the flour mix.
  • In a non-stick frying pan, heat the coconut olive oil on a medium heat.
  • Add the chicken and brown for 2 min each side.
  • Remove the chicken and place in an oven dish.
  • Add the water and sprinkle the chicken in the dish with stevia.
  • Thinly slice the remaining half of the lemon into 4 and place on top of the chicken breasts.
  • Season with salt and pepper.
  • Bake for 45 minutes.

Nutritionals

Nutritionals

So there you have it – 5 super simple, time saving, nutritionally balanced and gorgeously tasty meals that will transform the way you view meal prep ever again!

But, of course, if you’d rather spend more time in the gym, you could always check out our Freshly Prepped Meals™

 

If you’ve any requests of what recipes would you love to see as part of the range, just let us know on Facebook and we might just make it happen for you…

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