Skip to main content

Lentil and Vegetable Stir-Fry with Tofu

Cook lentils, then stir-fry tofu with your favourite veggies (like spinach, carrots, bell peppers, and snap peas). Season with soy sauce or tamari and a dash of sesame oil for flavour.

Nutrients: Plant-based protein (tofu), fiber (lentils and vegetables), vitamins (vitamin A, C, and K from the vegetables), minerals (iron from lentils).

more Meal prep examples

Beef and Vegetable Stir-Fry with Zoodles (Zucchini Noodles)

Nutrients: Lean protein (beef), fibre (zucchini), vitamins (vitamin A from capsicum, vitamin C from broccoli), healthy fats (sesame oil).

Roasted Chicken Thighs with Cauliflower Rice and Brussels Sprouts

Nutrients: Protein (chicken), fiber (Brussels sprouts and cauliflower), vitamins (vitamin C from Brussels sprouts, vitamin K from cauliflower), healthy fats (olive oil).

Greek Yogurt Parfaits with Berries & Almonds

Nutrients: Protein (Greek yogurt), antioxidants (berries), healthy fats (almonds), fiber.

Baked Falafel with Hummus & Tabouli

Nutrients: Plant-based protein (chickpeas), fiber (parsley, tomatoes, and cucumber in tabouli), healthy fats (olive oil, tahini), vitamins (vitamin A and C from fresh veggies).

Chickpea Salad with Avocado & Tuna

Nutrients: Protein (tuna), healthy fats (avocado), fiber (chickpeas), vitamins (vitamin C from tomatoes and cucumber), minerals (potassium and magnesium from avocado).

Egg Muffins with Spinach & Feta

Nutrients: Protein (eggs), vitamins (vitamin A and K from spinach), healthy fats (olive oil or avocado), calcium (feta cheese).

Turkey Chilli with Veggies

Nutrients: Lean protein (ground turkey), fiber (beans and veggies), vitamins (vitamin A from tomatoes and capsicum), antioxidants (from spices like cumin, chili powder, and turmeric).

Sweet Potato & Black Bean Burrito Bowls

Nutrients: Complex carbs (sweet potatoes), plant-based protein (black beans), fiber, vitamins (vitamin A from sweet potatoes, vitamin C from bell peppers), healthy fats (avocado).

Salmon, Brown Rice & Steamed Asparagus

Nutrients: Omega-3s (salmon), complex carbs (brown rice), fiber (asparagus), vitamins (vitamin D from salmon, vitamin C and folate from asparagus), minerals (selenium from salmon).

Grilled Chicken with Quinoa & Roasted Vegetables

Nutrients: Protein (chicken), complex carbs (quinoa), healthy fats (olive oil for roasting), fiber, vitamins (vitamin A from sweet potatoes, vitamin C from bell peppers), minerals (iron and magnesi...