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Ideas for #MealPrepSunday

Save time in your week and spend your Sunday’s meal prepping. Not only is this a time efficient act, but meal prepping will also help you to stick to a healthy regime from Monday to Friday, while saving you money while you’re at it.

We’ve put together a list of 3 of our favourite recipes that are easy, healthy and more exciting then just plain chicken and rice!


Zucchini Slice (df)

What you need:

375 grams of grated zucchini

1 large chopped onion

3 rashes chopped bacon

1 cup self-raising flour

½ cup oil

5 eggs

Salt and pepper


Grease a large baking dish, pre heat oven to 250. Then combine all the above ingredients into a large bowl mix. Pour into greased baking dish and cook for 30 minutes or until golden brown.

You can serve this dish either on its own or with a salad of your choice.

Vego? Simpley remove the bacon.


Cauliflower Fried Rice (df)

What you need:

1 medium head of cauliflower

2 tbsp. vegetable oil

1 medium onion, diced

2 carrots, grated

3 cups snow peas

1/4 cup soy sauce

3 shallots, chopped

250 grams ham or prawns

5 eggs for omelette


Break up the cauliflower into large chunks and place in food processor bowl. Pulse until the cauliflower is coarsely chopped.

Heat oil in large wok over medium-high heat and add onion. Cook until softened then add garlic and cook another minute. Add, carrots, snow peas and soy sauce to your wok and cook, flipping frequently, until veggies become tender crisp. Add chopped ham/prawns cook for about 5 minutes.

In the meantime, scramble the eggs and make an omelette, once finished cut the omelette into strips.

Add chopped cauliflower to your wok and stir until all ingredients are combined. Then you may add your chopped omelet strips.

Enjoy your healthy and delicious cauliflower fried rice for days to come.


Thai Salmon Patties (df & gf)

What you need:

2 x 250grams boneless and skinless salmon tins

2 teaspoons of Thai curry paste

250 grams quinoa

2 tablespoons oil

2 tablespoons flour

3 eggs

1 small onion chopped


Combine salmon onion and curry paste and mix ingredients. Once combined gradually add flour and eggs mixing well.

In a small pot add and 1/2 cup of quinoa and cook as per the instructions on the packed. Once quinoa is cooked add to ingredients.

Roll your combined ingredients into patties using the palm of your hands. Then heat oil in a frying pan. Once hot, add patties to your pan and cook until golden brown.

Serve with a fresh green salad or salsa.

Written by Danielle Hatch

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