Meal prep inspiration (4 recipes, sweet and savoury)

Ingredients

Chocolate cake with raspberries:

• 2 eggs
• 1 ripe banana
• 1/2 cup oat flour
• 2 tablespoons ground nuts
• 1/2 cup sweetener of choice (honey, agave, or stevia)
• 2 tablespoons cocoa
• 2 tablespoons chocolate protein
• 100 g of yoghurt (ideally of a finer consistency - I prefer Alpro natur without sugar)
• Raspberries and almonds for garnish

Bowl (meat version):

• 1 cup basmati rice
• 2 chicken breasts
• 100 g Halloumi cheese
• seasoning for meat (ground paprika, salt, pepper)
• olive oil (for drizzling over the meat and salad)
• Vegetables to taste (e.g. baby spinach, cherry tomatoes, cucumber, peppers)
• Yoghurt dip or tzatziki

Bowl (vegetarian version):

• 1 cup basmati rice
• 2 eggs
• 100 g Halloumi cheese
• mushrooms roasted with spinach and soy sauce
• olive oil (for drizzling over vegetables)
• Vegetables to taste (e.g. baby spinach, cherry tomatoes, cucumber, peppers)
• Sriracha or spicy ketchup

Savory mini quiche:

• 4 eggs
• Parmesan
• Mozzarella grated
• Vegetables to taste (cherry tomatoes, spring onions, spinach)
• Salt, pepper, chilli flakes
• Tortilla base (optional, can add leftover potatoes, sweet potatoes or serve with bread)
• A piece of butter to grease the mould

Method

1. Preparation of the sweet cake: mix all ingredients in a bowl (mash the banana). Pour the batter into the mould and decorate with raspberries and almonds. Bake in a preheated oven at 180°C for about 25-30 minutes.
2. Preparation of the savoury pie: Beat the eggs and add grated Parmesan cheese and sliced mozzarella. Stir in the chopped tomatoes and fresh spinach.Pour everything into a buttered baking tin and place in a preheated oven at 180°C. Bake for about 20 minutes until the mixture is firm.
3. Prepare the meat: Season the chicken to taste and put it in a hot air fryer at 185°C for 20 minutes (you can also fry it in a pan and let it simmer slightly). When the meat is done, cut it into thin slices.
4. Preparing the rice and other ingredients for the bowl: Rinse the rice with cold water to remove excess starch. Heat a tablespoon of olive oil in a pot, add the rice and toast it over medium heat for 2-3 minutes. Add water or stock, season with salt and bring to the boil. Reduce the heat, cover with a lid and cook for 10-12 minutes until the rice is tender and the water is absorbed. In a pan, fry the halloumi cheese until golden. Prepare the fresh vegetables and cut them into pieces.
5. To assemble the dish: put everything in a bowl: rice, chicken (or egg), roasted halloumi, vegetables. Add yogurt dip or tzatziki at the end (for the meatless option, I recommend sriracha or other hot sauce with the egg).