LAURA HENSHAW: '3 easy meal prep lunches I make on repeat.'

Is it just me, or does your brain automatically think of steamed chicken and broccoli when you hear the words 'meal prep'?

Bland, boring meals are a 'no' for me.

But thankfully, it doesn't have to be that way. Meal prepping healthy meals can actually taste good.

Here are three of my favourite Kic recipes that are GREAT for meal prep. They are packed with nutrients, they're so delicious, and they're incredibly easy to whip up, so I'm not spending my entire Sunday in the kitchen. We love that!

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One Pot Chicken Orzo. 

Time: under 30 mins 

Nut free + egg free 

Serves 4

Image: Kic App

Ingredients

• 2 large chicken breasts

• 1 brown onion 

• 40ml extra virgin olive oil 

• 1 tsp salt 

• 0.25 tsp cracked pepper

• 0.5 tsp paprika 

• 1 tsp garlic powder 

• 1 tsp dried oregano 

• 30ml lemon juice 

• 170g orzo 

• 480ml chicken stock

• 120ml light cooking cream 

• 150g baby spinach

Method

1. Chop the chicken into small, bite-size pieces and finely dice the onion. Heat oil in a large frypan over medium heat, add chicken and season with salt and pepper. Cook until lightly browned. Add the onion, paprika, garlic powder, dried oregano and lemon juice and sauté for another 2-3 minutes, or until softened.

2. Stir in the orzo, ensuring each grain is coated in oil, then add the stock, season with more salt and pepper as needed and bring to a boil for 30 seconds. Cover and reduce to a simmer for 10-15 minutes or until most of the liquid has been absorbed.

3. Stir in the cream, then add the spinach and stir until wilted. Divide amongst your reusable containers and serve. 

Thai Basil Beef.

Time: Over 30 mins Serves: 4

Dairy free + egg free.

To make gluten free, opt for tamari instead of soy sauce.  (I opt for no peanuts because of my nut allergy — this one is so delish!)

Image: Kic App 

Ingredients 

• Half a brown onion 

• 200g mushrooms 

• 1 red capsicum 

• 2 garlic cloves 

• 500g lean beef mince

• 30ml soy sauce

• 15ml fish sauce 

• 1 tbsp brown sugar

• 30ml lime juice 

• 300g basmati rice 

• 10g Thai basil leaves, plus extra for garnish

• 380ml beef stock 

• 1 red chilli 

• 1 lime

• 1 tbsp crushed peanuts 

• 4 spring onions

Method 

1. Preheat the oven to 180°C. Dice the brown onion, mushrooms, and capsicum, and mince the garlic.

2. In a large bowl, combine the beef mince with soy sauce, fish sauce, brown sugar, and lime juice. 

3. Rinse the rice under cold water until the water runs clear, then divide equally amongst four containers. To each container, add equal amounts of onion, garlic, mushrooms, capsicum and beef stock. Mix well to combine, then add equal amounts of beef mince. Transfer to the oven and bake for 35 minutes or until cooked through.

4. Finely slice the red chilli and spring onions and cut the lime into wedges. Once cooked, garnish each container with Thai basil, chilli, sesame seeds, spring onions, crushed peanuts and lime wedges.

Bacon, Mushroom and Thyme Breakfast Frittata.

Nut free + dairy free

Time: Under 30 minutes

10 serves

Image: Kic App

Ingredients 

• 15ml olive oil

• 185g short cut bacon

• 120g mushrooms

• 5g thyme

• 40g spinach

• 40g rocket

• 4 eggs

• 1 tbsp your choice of milk

• 125ml Greek yoghurt

• 60g goats cheese

Method

1. Preheat oven to 180 degrees and grease a 12-hole mini muffin tray with 1sp of olive oil

2. Dice the mushrooms and finely chop the spring onion and bacon. Heat remaining oil in a frypan over medium heat and cook the bacon. Once cooked through sauté the spring onion, mushrooms and thyme for 5 minutes. Stir through the spinach and rocket and continue to cook until wilted. Remove from heat

3. Whisk eggs, milk and yoghurt together, season with salt and pepper

4. Divide the cooked mixture between 12 muffin holes. Add egg mixture and top with goat cheese.

5. Bake for 10 minutes or until just set. Stand for 10 minutes before removing the tray. Enjoy!

If you're craving more, there are over 900 dietitian-approved recipes in the Kic app, which you can access for free with a seven-day trial at kicapp.com 

What are your favourite go-to meal prep meals? Share in the comments below.

Feature Image: Kic App