No matter if you're working or just have a busy schedule: it's not always easy to prepare a healthy meal for the next day. So sometimes, when time allows it, I fire up the oven on a Sunday evening to prepare lunch for the next three days. Basically you're just cooking a huge portion of whatever you want. I read of many people who prepare all three meals for 5 days - but a) I don't feel comfortable with eating food on Friday that I prepared on Sunday and b) my fridge and freezer are too small for 15 tupperware boxes ;)

So today we'll make three lunches and a little soup on the side. Lets get prepping!

For this Meal Prep you will need:
Lunch:

• Carotts
• Sweet Potato
• Parsnips
• Zucchini
• Chicken
• Peas
• Baby Spinach
• Worcestershire Sauce 
• Olive Oil/Butter
• Spices

 Soup:

• Carotts
• Parsnips
• Sellerie
• Leek
• Stock (frozen in the bags)
• Parsley
• Milk

Preparation: Preheat the oven at 150°C. Get out your grilling pan (Heat that one up) and two pots, one for the greens and a bigger one for the soup.

Soup: We will start with the thing that takes longest. So take your soup vegetables ...

Peal them and chop them roughly - they will be pureed anyway.

Throw them into a pot and add water. You could also use orcanic stock cubes. Or, if you're like me, you always have leftover stock in your freezer to use for occasions like these.

Vegetables: Now for the lunch: Peal your vegetables and cut them into sticks. (We'll cheat and pretend they're fries :) )

Soup: By now your soup should be boiling.

Vegetables: Throw them into a bowl add a little of Olive oil and Season to taste. I used Worcestershire Sauce, Salt, Garlic Powder, Paprika and Cinamon.

Toss and mix and throw everything onto a baking sheet. Put into the oven for 30-40 Minutes at 150°C.

Chicken: Taking a plastic cutting board, cut the chicken into pieces of similar size.

Since there was enough oil and spice from the vegetables left in the mixing bowl and threw the chicken in there to season it a bit.

Put the meat on the grilling pan.

Greens: This one will be quick. Melt a knob of butter ... (This may look much but it's for three portions)

 

add baby spinach and wait for it to wilk down ...

Chicken: In the meantime your chicken should we ready to be flipped over and finish it off.

Greens: Add some peas and wait for them to heat up. Season. Done.

Overview: Chicken is done. Greens are done. Soup is done. Vegetables are still not quite done.

Soup: I tried turning my soup into something creamy but to much of the liquid evaporated while cooking.

So I added some milk and it was blending perfectly then.

It's still not enough soup for three days but it's enough as a little dinner for two days.

Vegetables: Finally the last part of the prep is done.

Overview: By the time the Vegetables are done you should be done with everything else. Now all you need to do is assamble your lunch boxes so you only need to grab into the fridge in the morning.

If you're using Weight Watchers, one lunch box has around 7 to 8 ProPoints and the whole soup only has merely 1 ProPoint.

I hope you find the idea of  preparing your food in advance inspireing. Let me know if this is something you do yourself.

Enjoy,
Anna

It was only last week that I had my first taste of Humus, self made even. And I think I might have found my favorite chick-pea dish yet, filling, healthy and even good to take to work or simply to munch on in the evening instead of nachos and cheese.

Who's up for some amazing Humus in only 10 Seconds?

For the Humus you will need:

• 1 can of Chickpeas
• Olive Oil
• Tahin (Optional)
• Water

And some spices:

• Cumin (essential!)
• Smoked Paprika
• Cayenne
• Cinamon
• Garlic Powder
• Curry
• Salt

Step one: Throw everything into the food processor and season the hell out of it - 5 Seconds.

Step two: Blend till you get a creamy consistency - 5 Seconds. Done.

Basically it's ready to eat, but I like to cut some raw zucchini and carrot sticks to dip in the Humus.

And since I will have a very busy day at work tomorrow I packed the rest in my lunchbox for lunch break.

If you're using WeightWatchers, a humongous portion (Half of this recipe) has around 6 to 7 ProPoints.

Enjoy!
Anna

It's salad week in my kitchen! And I tried my best to keep the variety of salads wide and interesting.

So today: who's up for some amazing greek-inspired salad?

For this salad you'll need a bit of:

• Cherry Tomatos
• Cucumber
• Carott
• Zucchini
• Bellpepper
• Romaine Salad
• Rocket
• Feta Cheese
• Canned Octopus
• Roasted Chick Peas

For the dressing you'll need:

• Greek Joghurt
• Dill
• Sugar
• Oil (To your liking)

Since we're gonna take this to work we're also gonna talk about salad-assembly in a tupperware container.

Start cutting up the "wet" vegetables and ingredients first. For example: Tomatos, Cucumbers and the Feta cheese. They will lose some of their juice and you want to avoid to soakinf your salad and dry ingredients. This way the juices will collect at the bottom and your salad wills stay crunchy.

Now peal and cut up your dryer vegetables: Carrots and Zucchini. Should you be worried about eating raw Zucchini: Don't be. They're actually kinda sweet. You will like it.

And since I forgot to cut this in the first step: Don't forget your Bellpepper. (Should be down with the wet vegetables though.)

This is the fun part: The canned octopus. Does this look appetizing yet ;) ?

No, seriously, it's so good! Tastes just like Frutti di Mare!
Add it in your container.

Finally cut up your greens.

And finish the assembly.

For the dressing: Just mix some Greek Joghurt, Dill (I only had frozen) and - optional - bellpepper purée together. I also added some oil, in this case oil from the canned Octopus I had the night before.

Scientists found that the crunchiness of your food will play a huge part in how satisfying your food is. That's why crunchy fries make you happier than soggy ones. So instead of adding croûtons we will add 1-2 tablespoons of white roasted chickpeas. So delicious!

Put a serviette on top of your salad - it will absorb some moisture and keep the greens crunchy. Put your little containers inside. Close the lid. Done.

Once your lunch-break comes, pour the dressing in the container and shake really well before putting it on your plate. Top off with the dried chickpeas and enjoy! I had mine on my companies balcony. Yummm.

If you're using WeightWatchers, this salad has around 6 to 7 ProPoints.

Enjoy,
Anna