In recent days, you can feel that spring is approaching—the mornings are getting lighter a little earlier, and people naturally crave lighter and fresher foods. This is fully reflected in my meal prep: a Mediterranean bowl full of herbs and lemon, a delicate pea cream, and something sweet in the form of a crumble cake with fruit. All you have to do is prepare the basics on Sunday and combine them according to your mood during the week.
Finished in 60 minutes
Portions 4
Difficulty simple
Ingredients
List of ingredients (for 3-4 days):
- 500 g chicken breast
- 250 g whole grain jasmine rice
- 1 can of chickpeas
- tahini
- lemons
- olive oil
- miso paste
- 700 ml broth
- 400 g frozen peas
- a handful of fresh spinach
- shallot
- 1 large potato
- 50–80 ml soy cream
- salad mix
- cherry tomatoes
- cucumber
- seeds (sunflower/pumpkin)
- Greek yogurt or cottage cheese
- egg
- spelt flour
- oatmeal
- coconut sugar
- almond butter
- fruit (forest mix or apples)
- Spices: salt, pepper, chili, Italian herbs, cinnamon
- Next: baking powder, maple syrup
- Mediterranean bowl:
- You will need:
- Rice, chicken, salad (leaves, tomatoes, cucumber), hummus, seeds.
- How to fold:
- Put the rice in a bowl, add the chicken, salad, 1–2 tablespoons of hummus, and sprinkle with seeds. Drizzle with lemon juice or olive oil.
2. Tortilla wrap:
- You will need:
- Tortilla, hummus, chicken, vegetables, and possibly a little cheese.
- Procedure:
- Spread hummus on the tortilla, add chicken and vegetables. Wrap and briefly fry in a dry pan to seal.
3. Pea cream with spinach
- Sauté the shallots in butter, add the diced potatoes and peas. Pour in the broth and cook until tender. Add the spinach, soy cream, and miso paste. Blend until smooth and season with lemon or mint. The next day, garnish with seeds and serve with cheese toast. You can also add chickpea croutons.
4. Light crumb cake (20-22 cm pan)
- Dough: 100 g spelt flour, 40 g oat flakes, 2 eggs, 40 g coconut sugar, 80–100 g Greek yogurt/quark, baking powder, cinnamon
- Filling: 250 g cottage cheese, maple syrup, lemon zest, forest fruits or apples
- Crumb topping: 30 g almond butter, 40 g oat flour, 1 tablespoon sugar
- Bake for 30–35 minutes at 170 °C. It will keep in the refrigerator for 3–4 days and tastes great even when slightly warmed up.
Preparationin 60 minutes, step by step
- Put the rice on to cook.
- Marinate the meat (olive oil, lemon juice, herbs, chili, salt, pepper).
- Preheat the oven to 170 °C (for the cake).
- Mix the cake batter and pour it into a greased pan (ideally, grease the pan with a piece of butter and line the bottom with baking paper—not the sides, so that the cake does not lose its height).
- Prepare the curd filling, fruit, and crumble topping.
- Place the cake in the oven (bake for 30–35 minutes).
- Continue with the soup base: sauté the shallots in butter, add the potatoes and peas, pour in the broth, and cook.
- Meanwhile, brown the chicken (6–8 minutes until golden brown in a frying pan).
- Finish the soup: add the spinach, cream, and miso, and blend until smooth.
- Prepare hummus (chickpeas, tahini, lemon, olive oil, soy yogurt, salt, herbs, or sun-dried tomatoes, and blend everything together).
- Chop the vegetables for the salad.
- Remove the cake from the oven, let it cool completely, and divide it into boxes.
Tips and tricks
- Think in terms of "components," not recipes. Don't cook four meals—prepare rice, meat, soup, spread, and dessert. Combining them will then take just a few minutes.
- Pack smart. Store vegetables and dressing separately to keep them fresh. Put the hummus in a smaller sealable container so you can add it gradually.
- Think about textures. Crunchy seeds, fresh herbs, or a few drops of high-quality olive oil added just before serving will turn your meal prep into a dish that tastes like it was freshly made.
- Leave room for variety. One day a bowl, the next day a wrap, the third day a salad without rice. The base is the same, but the feeling you get from the meal is completely different.
Nutritional information
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