Healthy meals and how to prepare them for few days ahead!

Healthy meals and how to prepare them for few days ahead!

Vit Muller All Articles, Healthy Recipes Leave a Comment

Learn super easy way how to prepare all your healthy meals ahead so you can save time and stick to a good nutrition when life get’s in the way during your work week. You should get about 10 healthy meals from this recipe, which should keep you going for about 3 days.

Here’s what you’ll need for the cooking of these healthy meals:

  • 2 Lemons
  • 2 large heads of Broccoli
  • 1-2 Fresh Red Chilli Peppers
  • 300g Mushroom
  • 2 Red Onions
  • 2-3 Sweet potatoes
  • 1 large glass of uncooked Brown rice
  • 1 kg Chicken Breast
  • 1 kg Stir fry ready Beef
  • Olive oil
  • a little bit of Butter
  • Powdered / or fresh Turmeric
  • Cumin powder
  • Thyme
  • Coriander
  • Dash of Chilli sauce
  • Black pepper
  • Salt

Here’s how cook all this in under 60 mins:

The first thing you want to start with is the brown rice. Brown rice is a great source of dietary fiber, this means you’ll feel fuller for longer, great for a healthy diet, weight control and fewer insulin spikes due to its lower glycemic index.
Simply rinse the rice couple of times until the water runs of clear, then add 2 parts of water and put the rice cooker to work (don’t forget to add pinch of salt to taste). Brown rice will cook for about 20 mins but the great thing about the rice cooker is that it’ll just switch off once done.

Next up you’ll want to set up seasoning for the beef and for chicken.

Beef marinade

For beef, simply take a big bowl and mix the meat (cut into little strips) with roughly chopped red onion (1 onion per 500 g of meat) together with some mushrooms (150g per 1 kg of meat), drizzle generously over with olive oil and season with salt, freshly grind black pepper, spoon of turmeric powder and if you like you can add couple of splashes of your favourite chilli sauce!

[Turmeric, especially fresh contains a lot of vitamins C and B and curcumin, which has anti-inflammatory and antioxidant benefits.]

Chicken marinade

For chicken, it’s a similar process, except you’ll be using different seasoning. First, you’ll have to cut all the chicken in little fillets or strips (what ever you prefer) and once done get a big bowl for the marinade. To make a nice tasting chicken, simply drizzle decent amount of olive oil into an empty bowl followed by freshly squeezed fresh lemon juice, salt, freshly ground black pepper, a spoonful of Za’atar, a handful of roughly chopped coriander and mix it all together!

Once done with the beef & chicken, leave both to sit for about 10 mins to get all the flavor in (up to 24 hrs in a fridge if you really want all the flavor to “marry together” 🙂 and then stir fry it on super hot pan for about 6 mins, or until cooked.

Cooking the Sweet potatoes

Since we want to make sure we don’t get bored eating these foods for next 3 days, variety is fairly important, therefore we’ll gonna use half to make potato mashed and other we’ll bake in the oven.
Simply peel off all the sweet potatoes and cut half just roughly then place it in a pot, cover with water, add a pinch of salt and let it cook for 10 mins then mash it up with some butter, cumin powder and pinch of salt.

Another half of the potato simply slice in thin “chips” and together with whole mushrooms, place on a baking tray. Season with salt, freshly ground black pepper, drizzle with olive oil and mix it all in together. If you like thyme you can add it in by placing it in between the potatoes (but not on top as it’ll burn). Bake this for about 15 mins at 220℃.

[High in Vitamin D and beta-glucans, which help your immunity, increase resistance against allergies, and may help you metabolize fats and sugars more effectively. ]


Steam the Broccoli

Broccoli is a great source of vitamins K and C, a good source of folic acid and also provides potassium and fiber so you’ll only want to steam it very briefly for about 2 mins. Steaming is on of the best ways to get the broccoli cooked while being gentle to it’s nutritious goodnes (if you don’t over do it). Once steamed drop the broccoli in a sink full of cold water (and ice if you have) to cool it off fast and put it right in the fridge.

Once you have it all cooked simply put it in different large plastic tubs and keep in a fridge. Each day you simply take what you need in a single serve plastic tub to and heat up in a microwave at work for lunch.


Serving suggestions for healthy meals:

  • Potato mash with beef & broccoli
  • Baked potato with beef & broccoli
  • Chicken served on top of fresh spinach & capsicum salad that you mixed with dressing made from Greek yogurt, za’atar, salt, pepper & olive oil and served on a portion of brown rice.
  • Any other combination of Meat + Veggies + Carbs


Before relying on any nutritional information we provide, you should carefully evaluate the accuracy, completeness, and relevance of this information for your purposes. If you have any concerns about eating the right foods to help you meet your nutritional needs, we recommend you seek the advice of an Accredited Practising Dietitian to get a full dietary assessment and advice. We do not give any guarantee that the information is free from error or suitable for your purposes.

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About the Author

Vit Muller

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Vit is a fitness professional with over 7 years of experience in the industry. His passion is helping people to achieve long lasting active, healthy and happy lifestyle. Vit is experienced in a successful setup of new fitness initiatives, implementation of standard operating procedures and effective systems. He is creative, results driven and passionate entrepreneur.




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