Breakfast, Lunch and Dinner - 3 Easy Recipes to Meal Prep today!

We are VERY excited to announce that Zing Wellbeing’s 4 Week Meal Prep & Gut Health Challenge kicks off on September 1 – and it’s the perfect way to reset your health, boost your energy, and make weeknight dinners stress-free.  

If you are not a Zing Wellbeing member you can join here

How Meal Prep Makes Healthy Eating Easy

One of the biggest reasons people struggle to eat well is lack of time. Meal prep solves this by:

• Saving time during busy weekdays

• Reducing stress around “what’s for dinner?”

• Helping you stick to your health goals

• Saving money by reducing last-minute takeaway runs

• Keeping portions in check for better results

3 recipes to Meal Prep today! 

Breakfast

CHOCOLATE OVERNIGHT OATS

• ½ cup rolled oats
• 1 tbsp chia seeds
• ½ cup greek yoghurt
• 2 tsp honey
• ½ cup milk 

Optional: Serve of choc protein powder

Topping: strawberry slices 

Method:

Place all the ingredients except the topping in a container.

Mix well and add a layer of greek yoghurt. Top with strawberry slices. 

Refrigerate overnight and enjoy!

Lunch

Beef Chow Mein

Serve: 4

Ingredients

Beef:

• 500g flank steak (thinly sliced)
• 1 ½  tbsp soy sauce
• 2 tsp cornflour
• 2 tsp sesame oil

Chow Mein:

• 200g chow mein noodles (or egg noodles)
• 2 tbsp olive oil
• 2 cloves garlic, minced
• ½ onion, sliced
• 1 cup cabbage, chopped
• ½ cup carrots, julienned
• ½ cup red capsicum, sliced
• ½ cup bean sprouts
• 2 spring onions, sliced 

Sauce:

• 3-4 tbsp soy sauce
• 1 tbsp oyster sauce
• 1 tbsp hoisin sauce
• 1 ½  tsp brown sugar 
• ½ tsp black pepper
• ¼ cup beef broth

Method: 

1. Marinate the Beef: In a bowl, mix soy sauce, cornflour, and sesame oil. Add beef and let marinate for 10 minutes.

2. Cook the Noodles: Boil according to package instructions, drain, and toss with a little oil to prevent sticking.

3. Stir-Fry the Beef: Heat 1 tbsp oil in a skillet over high heat. Sear beef for 2-3 minutes, then remove.

4. Cook the Veggies: Add another tbsp of oil, stir-fry onion, cabbage, carrots, and capsicum for 2 minutes. Add garlic, bean sprouts, and onions, cooking for 1 more minute.

5. Return beef to the pan, add cooked noodles, and pour in the sauce. Stir-fry for 2 minutes until well coated.

Dinner

Sweet Potato Broccoli Chicken Bake

Serve: 4

Ingredients

• 450g boneless, skinless chicken breast, cut into bite-size pieces
• 4 cups broccoli florets 
• 500g sweet potato, peeled cut into cubes 
• ½ medium red onion, sliced 
• 1 red capsicum, sliced
• 3 garlic cloves, minced
• 3 tbsp olive oil
• 2 tsp dried Italian seasoning
• Salt and pepper to taste
• Lemon or lime wedge

Method 

1. Preheat the oven to 220C Lightly grease a baking dish with small amount of olive oil.
2. In the dish, combine the chicken pieces, broccoli, sweet potatoes, red onion, garlic, capsicum, olive oil, Italian seasoning, salt, and pepper. Toss until all ingredients are coated evenly. 
3. Cover the dish with foil and bake for 20 minutes. After 20 minutes, remove the foil, stir, and continue to bake until the potatoes are tender and chicken is cooked through. 
4. Remove the baking tray from the oven. Serve with lemon wedge.

Meal prep tip: Divide chicken bake into 4x 600ml containers and store leftovers in the fridge for up to 5 days or freeze for up to 3 months. 

Macros per serve

• calories 400
• Protein 32g
• Carbs 30g
• Fat 20g
• Fibre 7g

Rhian shares her 10 real-life tips for starting out with healthy meal prep

As a busy mum, business owner, and someone who’s spent years helping women take back control of their health, here are my 10 real-life tips to make meal prep actually doable.