Power Hour Meal Prep

60 mins
Serves 3
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Directions

  1. 1Mix the muesli ingredients in a large bowl and divide into 3 containers.
  2. 2Mix the muesli ingredients in a large bowl and divide into 3 containers.
  3. 3Mix the muesli ingredients in a large bowl and divide into 3 containers.
  4. 4Get the rice on to boil.
  5. 5Get the rice on to boil.
  6. 6Get the rice on to boil.
  7. 7While it cooks, season and pan-fry the chicken for 4 mins per side, or until cooked. Slice and set aside.
  8. 8While it cooks, season and pan-fry the chicken for 4 mins per side, or until cooked. Slice and set aside.
  9. 9While it cooks, season and pan-fry the chicken for 4 mins per side, or until cooked. Slice and set aside.
  10. 10Boil the couscous for 6 mins. Drain, then run under cold water to cool. Transfer to a mixing bowl and stir through the dill, mint, lemon juice, salt and pepper.
  11. 11Boil the couscous for 6 mins. Drain, then run under cold water to cool. Transfer to a mixing bowl and stir through the dill, mint, lemon juice, salt and pepper.
  12. 12Boil the couscous for 6 mins. Drain, then run under cold water to cool. Transfer to a mixing bowl and stir through the dill, mint, lemon juice, salt and pepper.
  13. 13In another bowl, combine the tomatoes, cucumber and red onion with sumac, oregano, salt and pepper.
  14. 14In another bowl, combine the tomatoes, cucumber and red onion with sumac, oregano, salt and pepper.
  15. 15In another bowl, combine the tomatoes, cucumber and red onion with sumac, oregano, salt and pepper.
  16. 16BOX: couscous, salad, and chicken, and crumble over feta to finish.
  17. 17BOX: couscous, salad, and chicken, and crumble over feta to finish.
  18. 18BOX: couscous, salad, and chicken, and crumble over feta to finish.
  19. 19For the salmon, whisk the soy sauce, sesame oil, honey and garlic ginger paste. Pour over the fillets. Air fry (or bake) the salmon for 10-12 mins, until cooked.
  20. 20For the salmon, whisk the soy sauce, sesame oil, honey and garlic ginger paste. Pour over the fillets. Air fry (or bake) the salmon for 10-12 mins, until cooked.
  21. 21For the salmon, whisk the soy sauce, sesame oil, honey and garlic ginger paste. Pour over the fillets. Air fry (or bake) the salmon for 10-12 mins, until cooked.
  22. 22Toss the cabbage and carrot with rice vinegar to make the slaw.
  23. 23Toss the cabbage and carrot with rice vinegar to make the slaw.
  24. 24Toss the cabbage and carrot with rice vinegar to make the slaw.
  25. 25BOX: rice, slaw, edamame and salmon.
  26. 26BOX: rice, slaw, edamame and salmon.
  27. 27BOX: rice, slaw, edamame and salmon.

Ingredients

  • 150 g TTD Jumbo Oats
  • 150 g TTD Jumbo Oats
  • 150 g TTD Jumbo Oats
  • 200 g High Protein Natural Yogurt
  • 200 g High Protein Natural Yogurt
  • 200 g High Protein Natural Yogurt
  • 300 ml Sainsbury’s almond milk
  • 300 ml Sainsbury’s almond milk
  • 300 ml Sainsbury’s almond milk
  • 2 apples, coarsely grated
  • 2 apples, coarsely grated
  • 2 apples, coarsely grated
  • 1 tbsp chia seeds
  • 1 tbsp chia seeds
  • 1 tbsp chia seeds
  • 35 g raisins
  • 35 g raisins
  • 35 g raisins
  • 30 g walnuts, chopped
  • 30 g walnuts, chopped
  • 30 g walnuts, chopped
  • 1 tsp cinnamon
  • 1 tsp cinnamon
  • 1 tsp cinnamon
  • 2 chicken breasts, butterflied
  • 2 chicken breasts, butterflied
  • 2 chicken breasts, butterflied
  • 0.5 tsp sumac
  • 0.5 tsp sumac
  • 0.5 tsp sumac
  • 0.5 tsp thyme
  • 0.5 tsp thyme
  • 0.5 tsp thyme
  • 0.5 tsp garlic powder
  • 0.5 tsp garlic powder
  • 0.5 tsp garlic powder
  • 0.5 tsp onion powder
  • 0.5 tsp onion powder
  • 0.5 tsp onion powder
  • 250 g Sainsbury’s Giant Couscous
  • 250 g Sainsbury’s Giant Couscous
  • 250 g Sainsbury’s Giant Couscous
  • 1 handful dill and mint, finely chopped
  • 1 handful dill and mint, finely chopped
  • 1 handful dill and mint, finely chopped
  • 0.5 lemon juice
  • 0.5 lemon juice
  • 0.5 lemon juice
  • 200 g plum tomatoes, halved
  • 200 g plum tomatoes, halved
  • 200 g plum tomatoes, halved
  • 1 cucumber, quartered
  • 1 cucumber, quartered
  • 1 cucumber, quartered
  • 1 red onion, finely diced
  • 1 red onion, finely diced
  • 1 red onion, finely diced
  • 1 tsp oregano
  • 1 tsp oregano
  • 1 tsp oregano
  • 15 g feta
  • 15 g feta
  • 15 g feta
  • 3 Scottish Salmon Fillets
  • 3 Scottish Salmon Fillets
  • 3 Scottish Salmon Fillets
  • 1 tbsp Dark Soy Sauce
  • 1 tbsp Dark Soy Sauce
  • 1 tbsp Dark Soy Sauce
  • 1 tsp Toasted Sesame Oil
  • 1 tsp Toasted Sesame Oil
  • 1 tsp Toasted Sesame Oil
  • 1 tsp honey
  • 1 tsp honey
  • 1 tsp honey
  • 1 tsp garlic and ginger paste
  • 1 tsp garlic and ginger paste
  • 1 tsp garlic and ginger paste
  • 1 red cabbage, shaved
  • 1 red cabbage, shaved
  • 1 red cabbage, shaved
  • 1 carrot, julienned
  • 1 carrot, julienned
  • 1 carrot, julienned
  • 0.5 tbsp rice vinegar
  • 0.5 tbsp rice vinegar
  • 0.5 tbsp rice vinegar
  • 1 handful edamame beans
  • 1 handful edamame beans
  • 1 handful edamame beans

Equipment

large bowl3 containerspotfrying panmixing bowlair fryer