Meal prep! 20 recipes prepped in 2 hours - and all to beat a bloated stomach

Meal prep! 20 recipes prepped in 2 hours - and all to beat a bloated stomach

At Zing Wellbeing we are passionate about food as medicine.

We have to eat every day so let's eat the BEST food possible to fuel our body and health so we feel in our best health.

And we have created 100's and 100's of healthy recipes and meal plans to help you to be in your best health possible.

And today, I meal prepped 20 meals and I chose from our menu designed to reduce a bloated stomach.

And if you want full access to all our recipes and program join here.

My tips for meal prep are:

1. If you can buy in bulk, it’s usually cheaper.

2. You can always replace a few of the ingredients with something similar. For example if you don’t have carrot use zucchini.

3. Add extra veggies to your meals to make the meals go further.

4. When you come across fresh produce that is on sale, stock up and freeze it.

5. Keep your fridge and pantry organised so that way when you have leftovers you will remember to use them and nothing gets wasted.

Check out my MEGA meal prep

My meal prep took me about 2 hours and means I am sorted for the week ahead

Asparagus and Pea Frittata Recipe

Serves 8


 

Ingredients

  • 10 eggs
  • ½ cup plain Greek yoghurt
  • salt and pepper
  • 2 tbsp. olive oil
  • 1 red onion, chopped
  • 2 cups asparagus, chopped
  • 1 cup frozen peas
  • 1 cup baby spinach
  • ¼ cup feta
  • ¼ cup chives, chopped

Method

  1. Preheat the oven to 200ºC. In a large bowl, whisk the eggs and the yoghurt together and season with salt and pepper. Set aside.
  2. Heat the oil in an oven-safe skillet over medium heat. Add the onions and sauté for three to four minutes, or until softened.
  3. Add the asparagus and sauté another one to two minutes.
  4. Add the peas and baby spinach, and sauté another one to two minutes, or until the spinach is wilted. Season with salt and pepper.
  5. Pour the egg mixture over the vegetables and top with small dollops of cheese.
  6. Transfer the skillet to the oven and cook for 15 to 20 minutes, or until the eggs are set.
  7. Let sit for five minutes before cutting into wedges. Sprinkle with chives.

Benefits
Asparagus is a great source of inulin which is an insoluble fibre that feeds the good bacteria in your gut and helps keep your bowels regular. If the bugs in your gut are happy and getting the food they need to thrive you will have less bloating and better overall digestion.

Baby spinach is high in fibre, which supports healthy digestion by promoting regular bowel movements.

For some people, this can help prevent constipation, a common cause of bloating. The fibre in spinach acts as a prebiotic, feeding beneficial gut bacteria, which can contribute to a balanced gut microbiome and reduce bloating over time.

Baby spinach also provides nutrients like Vitamin A, Vitamin C, and Vitamin K. It is also low in FODMAPS, which are fermentable sugars that can cause bloating in people with IBS or sensitive digestive systems.

Eggs are a great source of high-quality protein, which is essential for building and repairing tissues, producing enzymes and hormones, and supporting overall growth and development. They contain Vitamin A, which is important for vision and immune function, and Vitamin D, which is crucial for bone health. They also provide essential minerals like Iron and Zinc.

Eggs contain monounsaturated and polyunsaturated fats, which are beneficial for heart health. They also provide a good amount of Vitamin B12, which is essential for red blood cell formation and neurological function.

Many yoghurts contain live probiotic cultures (such as Lactobacillus and Bifidobacterium), which support a healthy gut microbiome. Probiotics can help regulate digestion, reduce gas, and alleviate bloating.

CALORIES + MACRO NUTRIENTS PER SERVE

169 Kcal 

11g Fat 

7g Carbs

2g Fibre

11g Protein 

This frittata recipe is a GREAT one for meal prep. I did big batch for the week ahead and it was so simple to make and they make for the perfect lunch time fritta recipe or lunch box addition.

 

You can find this recipe and hundreds more in the Zing Wellbeing membership

Chicken and ginger stirfry

I LOVE this ginger chicken stirfry

You can get the full recipe in the members recipe area - join the Zing Wellbeing membership here

Fish Curry

This fish curry is GREAT for meal prep and making ahead and it freezes really well too!

You can get the full recipe in the members recipe area - join the Zing Wellbeing membership here

Sticky Ginger Meatballs

Sticky Ginger Meatballs recipe is so delicious and nutritious you will want this one on the menu every night. 

 

Sticky Ginger Meatballs

Serves 2

Ingredients

  • 250g beef mince
  • 2 cloves garlic, minced
  • salt and pepper
  • 3 tbsp. soy sauce
  • ¼ water, divided
  • ½ tsp chilli flakes
  • 2 tbsp. honey
  • 1 tsp fresh grated ginger
  • ½ tsp cornflour
  • 1 spring onions stalk, sliced

Method

  1. Preheat the oven to 200C and line a baking sheet with parchment paper. In a large bowl mix together the ground beef with garlic, salt, and pepper.
  2. Roll the beef into roughly one-inch balls and place them on the baking sheet. Bake in the oven for 20 to 25 minutes or until cooked through.
  3. Meanwhile, in a small saucepan mix together the soy sauce, 3/4 of the water, chilli flakes, honey, and ginger. Bring to a boil, then turn the heat down to simmer.
  4. Simmer for 10 minutes or until reduced by half. Mix corn flour with the remaining water to create a slurry and add it to the sauce.
  5. Simmer for one more minute to thicken and remove it from the heat.
  6. Toss the meatballs in the sauce. Top with spring onions and enjoy! 

Benefits

Spicy ginger gets gut juices flowing and aids digestion. It stops food stagnating and helps to empty the stomach which stops bloating.

Protein in the beef supports muscle health, including the muscles involved in digestion. Strong digestive muscles can help move food through the gastrointestinal tract more efficiently, reducing the likelihood of bloating due to sluggish digestion.

Chilli can help to boost metabolism and may aid digestion, stimulating digestive enzymes and reducing bloating.

CALORIES + MACRO NUTRIENTS PER SERVE

391 Kcal 

26g Fat 

16g Carbs

1g Fibre

24g Protein 

Join the Zing Wellbeing Program here 

 

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