MEAL PREP IDEAS FOR A PRODUCTIVE FEBRUARY
BREAKFAST - OVERNIGHT OATS WITH BERRIES
Prep Time: 5 minutes (plus overnight)
Servings: 2
INGREDIENTS:
1 cup Rolled Oats
1 cup Milk (dairy or plant-based)
1/2 cup Greek Yogurt
1 tbsp Chia Seeds
1 tbsp Honey
1/2 cup Mixed Berries (fresh or frozen)
INSTRUCTIONS:
1. In a jar or container, combine oats, milk, yogurt, chia seeds, and honey.
2. Mix well and top with berries.
3. Refrigerate overnight. Enjoy chilled the next morning.
LUNCH - QUINOA & CHICKPEA SALAD
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 2
INGREDIENTS:
1 cup Quinoa, rinsed
1 can Chickpeas, drained and rinsed
1/2 cup Cherry Tomatoes, halved
1/2 Cucumber, diced
1/4 cup Red Onion, finely chopped
2 tbsp Olive Oil
1 tbsp Lemon Juice
Salt and Pepper, to taste
Fresh Parsley, chopped
INSTRUCTIONS:
1. Cook quinoa according to package instructions and let cool.
2. In a large bowl, combine quinoa, chickpeas, tomatoes, cucumber, and red onion.
3. Drizzle with olive oil and lemon juice. Season with salt, pepper, and parsley.
4. Mix well and store in airtight containers for the week.
SNACK : ENERGY-BOOSTING PROTEIN BALLS
Prep Time: 10 minutes (plus chilling)
Servings: 3
INGREDIENTS:
1 cup Rolled Oats
1/2 cup Peanut Butter
1/4 cup Honey
2 tbsp Chia Seeds
INSTRUCTIONS:
1. In a bowl, mix all ingredients until well combined.
2. Roll mixture into small balls (about 1 inch each).
3. Chill in the refrigerator for at least 30 minutes. Store in an airtight container.
DINNER - SHEET PAN LEMON GARLIC SALMON & VEGGIES
Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 2
INGREDIENTS:
2 Salmon Fillets
1 cup Baby Carrots
1 tbsp Olive Oil
1 Garlic Clove, minced
Juice of 1 Lemon
Salt and Pepper,, to taste
INSTRUCTIONS:
1. Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.
2. Arrange salmon and vegetables on the sheet. Drizzle with olive oil, lemon juice, garlic, salt, and pepper.
3. Bake for 18-20 minutes until salmon is cooked through and veggies are tender.
TIPS FOR A SUCCESSFUL MEAL PREP
1. Use airtight containers to keep meals fresh all week.
2. Prep ingredients like grains, proteins, and veggies in batches.
3. Mix and match meals to avoid monotony.
4. Keep healthy snacks ready to prevent reaching for processed foods.
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IN CONCLUSION
Kugans is your go-to one-stop-smart-shop for all Indian, Sri Lankan, and South Asian groceries under one digital roof. Stay safe, stay indoors, we will deliver to your doorstep. Keep an eye on the Kugans Blog for more new, informative and exciting blogs.
Leave a comment to share your experience on trying these delicious recipes at home.
