A healthy body starts with the fuel you put in it, and when you’re busy, it’s easyto let that slip… The cupboard is empty, so dial up a takeaway – we’ve all been there. Sally O’Neil has recently released her new book, The Fit Foodie Meal Prep Plan (RRP $35, on sale here for $26.25). It is a three-step practical guide that gives you a fridge full of healthy, ready-to-eat meals and takes the ‘what’s for dinner’ worry out of your busy days. Meal prepping will have you stressing less and eating better, spending less and living more. Sally’s shared with us her 3 steps along with some amazing Asian-style Turkey Mince Combos from her new book. You will love these simple, time saving healthy meal ideas! I’ve also got 3 copies of the book to giveaway to 3 lucky readers!
Sally’s Meal Prep Plan Philosophy
STEP 1 is prepping your protein: meat, fish, poultry and vegie proteins are the starting point of your meal— think foolproof oven-baked salmon or chicken, falafel, fishcakes, Asian-style mince and satay tofu.
STEP 2 teaches you to batch and stash. Get the fridge, freezer and pantry packed with healthy staples to last the week: muesli, paleo bread, hummus, dressings, fritters and loads of great sweet treats.
STEP 3 puts it all together in over 75 different combos. This is fast-action meal assembly that will stop you ever getting bored: try poached chicken with buckwheat and miso broth; satay tofu crumble with roast veg, salmon gravlax with zucchini fritters and tzatziki dressing; or turkey meatballs with waffles and pesto.
The following recipes are an excerpt from Sally’s new book The Fit Foodie Meal Prep Plan.
Asian-style turkey mince combos
Forget takeaway food: just a few simple combos with this spicy Asian-style dish will have you assembling restaurant-quality dishes in no time.
Combo 1:
Asian-style turkey mince
Miso + almond dressing
Lettuce cups
Pomegranate seeds
PLUS chilli. Spring onion, capsicum, coriander, herbs, almonds
Combo 2:
Asian-style turkey mince
Roasted pumpkin mash
Marinated chickpeas
Sesame seeds
Broken toasted tortilla
Combo 3:
Asian-style turkey mince
Brown rice
Poached egg
Dried chilli flakes
Honey
Asian-style turkey mince
- 2 tablespoons peanut oil
- 500 lean turkey mince
- 2 garlic cloves, crushed, or 1 teaspoon garlic powder
- 1 red chilli, thinly sliced, or 1 tablespoon dried chilli flakes
- 3 tablespoons soy sauce or tamari
- Zest and juice of 1 lime
- ½ tablespoon granulated stevia or 1 tablespoon honey
- Fresh coriander, sliced red chilli and lime wedges, to serve (optional)
- Heat the peanut oil in a frying pan over medium-high heat.
- Add the turkey mince, garlic and chilli, cooking for 4–5 minutes, stirring regularly, until cooked through.
- Add the soy, lime and stevia or honey in the final minute of cooking. Stir well to coat the meat, then remove from the heat.
- Scatter with coriander and fresh chilli. Serve with lime wedges, if you like.
- Save: Allow cooked mince to cool before storing in an airtight container in the fridge for 3–4 days,
- or for 2 months in the freezer.
Miso + almond dressing
- 140 g (1/2 cup) almond butter
- 80 ml (1/3 cup) warm water
- 2 tablespoons apple cider vinegar
- 1 tablespoon miso paste
- 1 tablespoon sesame oil
- 1 tablespoon raw honey or maple syrup (optional)
- 2 garlic cloves, crushed
- Blend or stir all the ingredients together and store in an airtight container in the fridge for up to 1 week. I use clean recycled glass jars so I can shake them easily.
Marinated chickpeas
This high-protein bowl of goodness is so easy to prepare and it’s delicious as a snack or a side dish.
- 400 g tin chickpeas, rinsed and drained
- 1 small red onion, thinly sliced
- 1 teaspoon cumin seeds
- 1 teaspoon coriander seeds
- 1 tablespoon olive oil
- ½ teaspoon sea salt
- 2 tablespoons red wine vinegar
- Fresh thyme leaves, to serve
- Put the chickpeas into a bowl, along with the onion.
- Add the cumin, coriander, olive oil, salt and vinegar. Mix well.
- Cover and refrigerate.
Roasted pumpkin mash
Pumpkin is one of my favourite ingredients. It’s sweet, smoky, packed with nutrients and super versatile in both savoury and sweet dishes. Leaving the skin on intensifies the flavour – plus there’s minimum effort.
- 2 kg whole Japanese pumpkin
- 3 tablespoons olive oil
- Preheat the oven to 200°C.
- Drizzle the olive oil over the pumpkin, then rub all over to coat.
- Wrap the pumpkin in baking paper and then foil. Set it directly on the middle shelf of the oven and bake for 2–2½ hours until tender.
- Unwrap and roast for another 30 minutes until the skin is dark.
- Remove the pumpkin from the oven and set it aside to cool completely.
- Cut the pumpkin into wedges or scoop out the soft flesh (discarding the seeds) and mash it.
Win 1 of 3 copies of The Fit Foodie Meal Prep Plan
Win 1 of 3 copies of The Fit Foodie Meal Prep Plan Book (valued at $35)
Amy Darcy
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