Welcome back to another round of Meal Prep Sunday. YAY!

I am so glad you are LOVING LOVING LOVING this blog.

It's make me so excited!! and means so much to me to hear your amazing feedback.

If you haven't noticed already, I'm a tad obsessed with creating recipes and plans that you really support you.

I mean does anyone really want to be spending hours in the kitchen or eating boring food....?

Definitely not me!

Meal Prep Sunday is here to help YOU easily fit healthy and balanced meals into your life.

It's going to save you a lot of time, stress and energy, and ensure you're body is enjoying tasty, filling and nourishing food.

No more skipping breakfast, takeaway lunches, two minute noodles or 3pm hunger pains, because this meal prep plan has got you completely covered.

All I need from you is 2- 3 hours on a Sunday for some meal prepping fun!

Put on your favourite music so you can dance along or even have a podcast or movie playing to help the time fly by.

Let's get started!

Meal Prep Guidelines

Each Meal Prep Sunday Plan contains one daily plan, which you can use from Monday to Wednesday or full the whole week. It's completely up to you.

For each recipe I provide, you'll need to work out how many serves you need. This is determined by how many days you follow the plan and also how many people are following the plan along with you. For instance, if you and you're partner (2 people) decided to follow the plan from Monday to Wednesday (3 days), you would need to make 6 servings of each recipe.

To be clear, each plan isn't a diet or weight loss plan but a guide to easily incorporate balanced and healthy eating into your life. However, because each plan is packed with goodness you may notice a change in your energy, overall wellbeing and potentially your weight over time depending on you normal eating routine.

If there's a recipe you don't like then simply swap it out for one of my many others. Simply look for recipes that you can easily batch cook, keep in the fridge and reheat if you need.

After you've portioned out any warm or hot meals into containers, make sure you give them some time cool on your bench, before putting the lid on or putting them in your fridge. Putting hot into the fridge straight away, can cause bacteria to form and no one wants that. 

REGULAR 

This Week's Meal Prep Plan:

Breakfast: Egg Breakfast Muffins

Snack 1: 1x Apple (sliced) & Nut Butter (your choice of 2.5 tsp)

Lunch: Chicken Patty

Snack 2: 2x Lamington Protein Balls

Dinner: Sesame Beef Noodles

Meal Prep Method:

1. Read through this whole post first - so there's no risk of missing anything - and then work out how many days and how people are following the plan so you know how many serves you need to make of each recipe.

2. Go through each recipe and construct your shopping list for the week. What's great about meal prepping is you don't need a million different ingredients because you're making the same meals.

3. Go food shopping!

4. Once you're home, make sure you're kitchen is clear and ready for cooking, and then get out all the ingredients and containers you need. This is also the time you can put on some music, a podcast or a movie - or maybe you just want silence - whatever you need to enjoy the next couple hours.

5. Let get into it. We're going to get started by marinating the beef for your Sesame Beef Noodles. Simply follow steps 1 and 2 of the recipe, and then put the marinating beef to the side, we'll come back to it later.

6. Now let's make your Egg Breakfast Muffins! Whip these up and then once their in the oven put a timer on for 20 minutes. When the timer goes off, simple take them out of the oven and put them to the side - we'll come back to them later. 

7. Your apple and nut butter for snack 1 is the easiest thing to meal prep and there's a couple different ways to approach it. 1) You can take all your apples and a jar of nut butter to work on Monday and then simply slice up the apple with the nut butter when you need it or 2) Put each apple into a container with 2.5 tsp of nutter butter on the side or in mini container and then simply grab in the morning. Either way it's crazy easy! My recommendation is not to slice the apple till you need it - that way it's stays nice and juicy, and doesn't go brown!

8. Your going to love this next step because we're going to be making your Lamington Protein Balls! Simply follow the steps of the recipe and then when you're done your can either 1) Put them in one big container and leave them at work to grab when you need or 2) Seperate each serve (2 protein balls) in seperate containers and then simply grab in the morning. Either way, make sure you store them in the fridge!

9. Now let's come back to you Egg Breakfast Muffins! By this time they should have finished cooking and been cooling for a few minutes. Now just like the Lamington Protein Balls you can either choose to store them in one big container at home or work, OR seperate small containers to grab in the morning from your home fridge. This really depends on your work schedule, morning hunger pains and routine. Choose whichever option is going to suit you and remember to store in the fridge once the egg muffins are cool.

10. Only two recipes left to go. Let's get on top of the Chicken Patty lunch, as this one will take a little longer. This is naturally a Meal Prep Recipe so simply flow the steps and you're all done.

11. By this time your beef should be marinated to perfection! So let's finish off your Sesame Beef Noodles aka steps 3 to 7. As always, once you're done you store the meal in one big container or seperate each serve into seperate containers - it's up to you. Once the beef is completely cool, put the container(s) in the fridge and you're done!

12. Wooo! You smashed! Now make sure you have your favourite music, movie or podcast on for the last hurdle of cleaning up and then put you're feet up and relax, you definitely deserve it.

VEGAN 

This Week's Meal Prep Plan:

Breakfast: Egg Breakfast Muffins or Homemade Baked Beans

Snack 1: 1x Apple (sliced) & Nut Butter (your choice of 2.5 tsp)

Lunch: Sweet Potato Curry

Snack 2: 2x Lamington Protein Balls

Dinner: Mediterranean Pasta

Meal Prep Method:

1. Read through this whole post first - so there's no risk of missing anything - and then work out how many days and how people are following the plan so you know how many serves you need to make of each recipe.

2. Go through each recipe and construct your shopping list for the week. What's great about meal prepping is you don't need a million different ingredients because you're making the same meals.

3. Go food shopping!

4. Once you're home, make sure you're kitchen is clear and ready for cooking, and then get out all the ingredients and containers you need. This is also the time you can put on some music, a podcast or a movie - or maybe you just want silence - whatever you need to enjoy the next couple hours.

5. Now first things first - all my vegetarians I need you decision to make between Egg Breakfast Muffins or Homemade Baked Beans for breakfast. If you choose the Egg Breakfast Muffins then I want you to follow steps 6 to 9 from the REGULAR Meal Prep Method and then come back to here to complete steps 10 to 12 of this Meal Prep Method. For all the vegos and vegans enjoying my Homemade Baked Beans, simply keep following the steps below!

6. Now all the decisions are done and out of the way, let's get all the easy stuff done and dusted. Your apple and nut butter for snack 1 is the easiest thing to meal prep and there's a couple different ways to approach it. 1) You can take all your apples and a jar of nut butter to work on Monday and then simply slice up the apple with the nut butter when you need it or 2) Put each apple into a container with 2.5 tsp of nutter butter on the side or in mini container and then simply grab in the morning. Either way it's crazy easy! My recommendation is not to slice the apple till you need it - that way it's stays nice and juicy, and doesn't go brown!

8. Your going to love this next step because we're going to be making your Lamington Protein Balls! Simply follow the steps of the recipe and then when you're done your can either 1) Put them in one big container and leave them at work to grab when you need or 2) Seperate each serve (2 protein balls) in seperate containers and then simply grab in the morning. Either way, make sure you store them in the fridge!

9. Now on to your Homemade Baked Beans! Simply follow steps 1 to 4 of the recipe and then once you finished cooking, seperate each serve into individual containers. This recipe is made to be served with toast so in the morning you can either quickly toast one or two pieces of bread while you're getting ready OR you can put your bread into seperate containers and toast them at work! Whichever way is easier for you!

10. Now on to your Sweet Potato Curry. Simply follow all the steps of the recipe and then seperate each serve into individual containers. Now it's important to note here that there is a bit of cooking time in between some of the steps so use these moments to start cooking your Mediterranean Pasta by putting on the pasta and chopping up the veggies.

11. Either start or finish following the steps to finish making your Mediterranean Pasta. As always, once you're done you can store the pasta in one big container or seperate each serve into seperate containers - it's up to you. Once the pasta is completely cool, put the container(s) in the fridge and you're done!

12. Wooo! You smashed! Now make sure you have your favourite music, movie or podcast on for the last hurdle of cleaning up and then put you're feet up and relax, you definitely deserve it.

Let me know your thoughts in the comments below and what you would like to see more in Meal Prep Sunday. I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out.

Leah x