In today’s times, we all fall victim to a tiring busy lifestyle. During a long day, having healthy and balanced home cooked meals is just a dream.
Whether its breakfast, lunch or supper, Otima’s got you covered with these delicious meal prep ideas.
Homemade Instant Oats Breakfast Bowl.
While breakfast is the most important meal of the day, it is also the most skipped. Between finding your keys while simultaneously planning the day ahead, mentally, breakfast is low down on the priority list.
Why not sort your breakfast out 12 days at a time with this easy recipe? Jam-packed with energy and easy to eat, this is perfect for every morning.
You will need:
For The Instant Oats Base
6 cups old fashioned oats
1/3-1/2 cup Coconut Sugar
2 teaspoons kosher salt
1 vanilla bean, seeds removed
1/2 teaspoon ground cinnamon
1/2-3/4 cup of Milk or Almond Milk to make 1 serving of oats.
Toppings (add these to your instant oats base for different flavors)
Once you have the instant oats base, you can easily change the toppings so that you never get tired of eating the same flavour every morning.
Here are some topping Ideas
1/4-1/2 teaspoon ground cinnamon depending on your taste
1-2 tablespoons pure maple syrup depending on your taste
Toasted almonds and cinnamon
Banana Vanilla Cream
1 tablespoon unsweetened Toasted coconut
1/4 cup mashed banana + sliced bananas for topping
1 teaspoon vanilla extract
Cranberry and Pumpkin Spice
2 tablespoons of dried cranberries
2 tablespoons toasted shelled pumpkin seeds
1/4 teaspoons pumpkin spice
Preheat the oven to 350 degrees F.
Spread the oats evenly, over 2 baking sheets and toast in the oven for 10-15 minutes. Once that’s done, allow cooling.
Add the oats to a food processor or blender once cooled and pulse the oats until they are coarsely chopped. The finer they are chopped, the smoother your oats.
Add the oats, coconut sugar, salt, vanilla and cinnamon to a large bowl and toss well to evenly mix.
Your oats are done!
Now you can divide them into ½ cup portions and store them in containers. You should get about 12 portions.
When serving, Add milk or Almond milk to your oats and microwave on high for 30 seconds. Now add your topping and microwave on high again for another 30 seconds.
Middle Eastern Chicken with Sweet Potato Fry lunch bowls.
If the morning rush often leaves you with no time to put together anything for lunch, this meal prep idea is the perfect answer. Packed with flavour and healthy too, prep this on the weekend and have your lunch prepped and ready for the next four days.
You will need:
For Chicken and Marinade
2 pounds boneless skinless chicken breasts, cut into bite-sized chunks
1 tablespoon honey
2 teaspoons paprika
2 teaspoons cumin
2 teaspoons kosher salt and pepper
juice of 2 lemons
4 cloves garlic, minced or grated
pinch of crushed red pepper flakes
5 tablespoons olive oil
2 sweet potatoes, cut into matchsticks
Salt and pepper
1 bunch asparagus, ends trimmed
Couscous or quinoa base
4 cups cooked couscous or quinoa
1/2 cup pitted kalamata olives and oil-packed sun-dried tomatoes, oil drained
Garlic Tahini Yogurt
1 cup plain greek yoghurt
2 tablespoons tahini
1-2 cloves garlic, minced or grated
juice of 1/2 a lemon
1 tablespoon chopped fresh mint
In a big-sized zip bag, place the chicken and add the honey, paprika, cumin, salt, pepper, lemon juice, garlic, crushed red pepper flakes, and 2 tablespoons olive oil, then mix and shake to ensure the chicken is fully covered. Seal it and leave it to chill for 30 minutes.
Preheat the oven to 425 degrees F.
Place the sweet potatoes on a baking sheet and drizzle with 2 tablespoons of olive oil. Now toss it with salt and pepper. Bake it in the preheated oven for 15-20 minutes, turn it over then bake for 15-20 more.
Place the asparagus on a baking sheet, mix with 1 tablespoon of olive oil and season with kosher salt and pepper. Roast it in the oven for 10-15 minutes.
Now for the chicken. Spread your marinated chicken evenly, over a large baking sheet and roast for 15-20 minutes or until the chicken is cooked through.
The Garlic Tahini Yoghurt is easy to make. Mix all the ingredients in a small bowl, then season according to your liking. Make sure to store it in the fridge.
And, you’re done!
Divide the couscous among 4 or 6 storage containers and position the chicken, asparagus, sweet potato, sun-dried tomatoes and olives on top. Food will keep in the fridge for up to 1 week.
When you’re ready to eat, warm each bowl and top it off with the Garlic Tahini Yoghurt.
Chicken Fajita Dinner Bowls
After a long day of work, we often find ourselves too tired to make anything healthy or hearty as we sit on the couch pondering about what a real home cooked meal tastes like.
Your mood will totally lighten up if you’ve got chicken, rice and bell peppers waiting for you at home.
Prepare these Chicken Fajita Dinner Bowls on the weekend and they will keep for 4 days in the fridge!
You will need:
2 chicken breasts
1 tablespoon olive oil
Salt & pepper
¾ cup rice
2 bell peppers, sliced into strips
2 tablespoons red onion, diced
1 cup corn kernels
1 teaspoon chilli powder
½ teaspoon paprika
½ teaspoon ground cumin
1 tablespoon sugar
1 tablespoon lime juice
¼ teaspoon salt
3 tablespoons olive oil
3 tablespoons white wine vinegar
Place the chicken breasts in a small baking dish and sprinkle both sides of the chicken with salt and pepper then drizzle olive oil.
Bake it for 10 minutes on one side then turn the chicken and bake for another 10-15 minutes until cooked through.
Once done, allow the chicken to rest for 10 minutes, then slice.
Cook the rice as instructed on the package, once done, allow resting.
In a large bowl, combine the rice, bell peppers, red onion and corn.
Add all ingredients of the Vinaigrette to a small container, then stir until it’s fully mixed.
Putting it together
In the bowl with your bell peppers, corn, red onion and rice, add the Vinaigrette and toss to coat everything.
Once that’s done, distribute your rice into 4 containers and top it off with the sliced chicken.
Refrigerate until you’re ready to serve.
Meal Prepping is an easy and cost-effective way to make sure you have a balanced diet while you’re immersed in a busy lifestyle. These meals aren’t just convenient, they are full of flavour and are great for your health.
With Otima’s range of containers, we have the perfect and colourful solution to storing your meal preps in the best way possible.