Weekly Meal Prep - Set 1

5 Minute Dinner Chili

https://www.youtube.com/watch?
v=EX9Ls33Kcn4&index=3&list=PLb98DDyoMyQramTMRAfiRryuZmN0mtqOS

Ingredients

- 3 cloves garlic
- 1/4 onion/scallions/spring onions
- 1 tbsp tomato pure
- 1.5 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp chilli powder
- 1 tsp salt
- 1/2 tsp black pepper
- 1 yellow pepper
- 2 tins kidney beans
- 1 tin of tomatoes
- 1 tbsp maple syrup

Additional to Serve on Side

- Avocados
- Pita Bread/Balady Bread
- Yogurt

Instructions

Add oil to a pot and on low heat, add the garlic, tomato puree, spices and seasoning.

When garlic has browned, add the tomato pure, maple syrup, bell pepper and kidney
beans.

Bring to the boil over a medium heat and cook for 5 minutes

Serve with toasted wholemeal pittas, ripe avocado, and add yogurt to the side.

Page 1
Breakfast Burrito
https://www.youtube.com/watch?time_continue=380&v=6DO3M9ajCOE

Ingredients

- Chili made from Page 1

Mushroom Filling

- 1.5 tsp oil

- 2 cloves garlic
- Mushrooms (oyster, preferably)
- 3 traps soy sauce/tamari
- Spinach

Guacamole

- 2 ripe avocados
- 1 lime
- 1/2 tsp salt
- 1/2 tsp cumin
- 1/4 tsp black pepper
- 1/4 tsp paprika
- Parsley (optional)

Instructions

Mushrooms

Cook at high heat until garlic becomes golden. Add mushrooms and soy sauce and cook for
about 2 minutes.

Add spinach in and cook for an additional 30 seconds until spinach is slightly wilted.

Guacamole

Score and mash avocado in its skin.

Combine lime and spices and mash into paste using a fork. Add parsley (optional).

Roll Wrap - To roll wrap, pop left and right sides slightly towards the centre. Holding the flaps,
roll the bottom towards the centre and wrap it tightly under the filling. Finish rolling up.

Page 2
5 Minute Kale Stir Fry with Couscous
https://www.youtube.com/watch?
v=4xXvorVp48w&index=10&list=PLb98DDyoMyQramTMRAfiRryuZmN0mtqOS

Ingredients

- 4 noodle nests
- 1.5 tsp olive oil
- 100g mushrooms

5 Minute Falafel
https://www.youtube.com/watch?time_continue=307&v=FsfncCvu274

Page 3
5 Minute Dinner Teriyaki Noodles
https://www.youtube.com/watch?
v=eQ98oBptdnw&list=PLb98DDyoMyQramTMRAfiRryuZmN0mtqOS&index=4

Ingredients

- 4 noodle nests
- 1.5 tsp olive oil
- 100g mushrooms (preferably oyster)
- half a head of bok choy
- 1 bell pepper
- handful of scallions/spring onions
- 1.5 tsp ginger paste
- 3 cloves of garlic
- 4 tbs soy sauce/tamari
- 1 tbs maple syrup
- juice of 2 limes

Optional

- chili flakes
- sesame seeds

Instructions

Heat some olive oil in a frying pan on a high heat, and a large saucepan of water on a high
heat also.

Pop your noodle nests into boiling water.

Add ginger and garlic to oil.

Add scallions and mushrooms into the pan, stirring continuously.

Page 4
 While the veg are cooking, make your sauce by mixing the tamari, maple syrup and lime
juice together in a bowl. Add half of the sauce to the pan (upsize for more noodles).

Roughly chop the red peppers and pak choi add these to the pan.

Drain the noodles, and add these to the pan.

Finish with chili flakes and sesame seeds (optional).

Healthy Pizza
Ingredients

- Whole wheat balady bread

- Sun-dried tomato pesto/pasta/pizza sauce
- Bell peppers
- Onions
- Spinach

Instructions

- Combine everything!

Page 5