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  • Nigel Cleary

Batch Prepping

If your trying veganuary for 2022 or are looking to get more fresh fruit and veg into your diet

then batch cooking is a great way to keep you on track with your nutrition goals and help prevent you eating junk food.

Remember time spent prepping meals is time invested in your health.



Breakfast:

Over Night Oats make a great breakfast, and can contain so many different grains, fruits, nuts & seeds. Start with a layer of oats then milled chia or flax seeds add in plant based milk (oat, soya, almond etc) then banana/apple/pear/ add nuts, walnuts, almond flakes, hazelnuts, pecan and, pumpkin, sunflower, sesame seeds finish off with blueberries/raspberries/strawberries. You can also add to taste maple syrup/fruit coulis/plant yogurt, cinnamon or dark chocolate chips. Overnight oats stored in an airtight container in the fridge last for up to 4/5 days


Lunch:

Salad bowls are great idea for batch prepping lunches, you can add all sorts of green leaves, tomatoes, avocado, broccoli, red or spring onion, cucumber, cooked chickpeas (roasted are lovely) cooked beans, cooked and flavoured tofu or tempeh, cooked pasta, humus, nuts & seeds & all kinds of sauces & dressings, you can also add wholegrain bread or wraps.

(tip remember to add a source of protein) Salad bowls stored in the fridge in an airtight container last for 3/4 days.


Dinner:

Dinner can be anything you like, try to include plenty of vegetables, a source of protein or mycoprotein and wholegrain rice/quinoa/wholegrain or lentil pasta/sweet potato.

Here are some examples of meals that are easy to prep. Bolognese, lasagne, curries, stews & casseroles, these type of meals can be easily made in large batches and store for 4/5 days in the fridge in air tight containers.

(tip store your rice, pasta & quinoa seperatley to your main ingredients so your meals wont have that dried up texture when re-heated)


Snacks

Fruit & nuts make great on the go snacks, such as banana, apple, pear and assorted nuts and seeds are great snacks, but try to stay away from the ready salted kinds.







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