Power Hour | Menu 4

• tổng thời gian: 1 hour 25 minutes

Nguyên liệu

Another round of delish, high-protein meal prep - let’s gooo!

BREAKFAST: Chocolate Banana Overnight Oats

150g oats

60g vegan protein

1 tbsp cacao powder

1 tbsp chia seeds

1 tbsp milled flaxseed

450ml milk

1 banana - half mashed to mix in, half sliced to top

Yog and dark chocolate chips, to serve

LUNCH: Smoked Salmon ‘Frittata’ + Potatoes

6 eggs

100g cottage cheese

1 leek, finely sliced

1 spring onion, finely chopped

A handful of fresh dill and parsley, chopped

Juice of ½ lemon

100g smoked salmon, torn into pieces

For the potatoes:

500g potatoes, diced

Garlic powder, onion powder, paprika, salt and pepper

To serve:

Rocket and lemon wedges

DINNER: Sun-dried Tomato + Harissa Orzo with Chicken

200g orzo

1 red onion, finely diced

2 garlic cloves, minced

150g cherry tomatoes, halved

80g sun-dried tomatoes, chopped

1 heaped tbsp harissa paste

A handful of black olives

600ml veg stock

2 chicken breasts, diced

A handful of fresh spinach

How to tackle the hour:

Hướng dẫn

Preheat the oven to 190°C fan.

Add all ingredients for the orzo (except the spinach) into a deep baking dish. Cover and bake for 30 mins, or until the orzo and chicken are cooked. While still hot, stir through the spinach and season if needed.

For the frittata, crack the eggs into a baking dish. Add the cottage cheese and whisk until smooth. Stir in the leek, spring onion, herbs and lemon juice. Season with salt and pepper. Tear the smoked salmon into small pieces and fold it in. Bake for 25 minutes, then once cooled slightly cut into 6 slices.

Dice the potatoes and place them onto a lined baking tray. Season, then bake for 30 minutes, or until cooked through and crispy.

While everything cooks, prep the overnight oats. Combine all the ingredients and divide the mixture into 3 jars. Top with a spoonful of yoghurt, the sliced banana and some chocolate chips.

BOX UP: The salmon frittata alongside the roasted potatoes, a handful of rocket and a lemon wedge.

BOX UP: The chicken orzo.

ENJOY! #batchcooking #mealprep #mealprepideas