S&T Meal Prep Easy, healthy and quick meal prep ideas.

My helpful screenshot

Easy to prepare Mediterranean food: Black “Venere” rice with zucchini and shrimps. This recipe needs only few ingredients and doesn’t take long to cook at all if you find parboiled Venere rice and possibly already de-shelled and cleaned shrimps! What does take a little bit of patience is exactly the cleaning of the shrimps; it’s the same every time you cook with shrimps… but, anyway, the result is a nice-to-have-ready balanced meal with a Mediterranean taste! In summer this same meal may be enjoyed cold in the sun on your terrace!

Photo copyright and original recipe (in Italian) GialloZafferano. Thanks guys!

Macros

Per portion

Calories Carbs Fat Protein Sodium Sugar
360 kcal 64g 5g 24g 758mg 2g

Recipe

  1. Boil enough water for your rice. Once it boils, salt the water and add the rice. Cook for the time stated on your package, 18 min in our case because we got the praboiled version.
  2. In the meantime use a vegetable grater with large round wholes to grate the zucchini.
  3. Heat some olive oil in a pan, add the whole garlic (remove skin). Once hot, add the grated zucchini, taste with some salt and pepper and gently cook for about 5 minutes.
  4. Remove the garlic and set zucchini aside.
  5. Remove shell, legs, tail and digestive tract of your shrimps. This step will probably take some patience!
  6. Cut shrimps in half and put them in a bowl. Add some olive oil, zest the lemons directly over the shrimps and add some salt and pepper. Optionally also add some tabasco and dill. Finally stir.
  7. Add shrimps to a hot pan and cook until they change color, i.e. from black to red. Remove from heat.
  8. Put the rice, which should be done by now, zucchini and shrimps in a bowl and mix. Try it and taste again with salt, pepper, tabasco and dill as needed. For a more fancy option, only mix the rice and the zucchini and add the shrimps on top in the end when already plated.
  9. Buon appetito!

Ingredients

  • 80g Venere rice (parboiled)
  • 80g zucchini
  • 70g shrimps
  • 0.2 lemon zest and juice
  • 2g olive oil
  • 0.3 garlic
  • 0.2 tsp salt
  • 0.2 tsp pepper
  • 0.1 tsp tabasco (optional)
  • 0.1 tsp dill (optional)

Ingredients are stated per portion. This makes it easy to import the recipe to myfitnesspal in case you track your macros like we do!

Easy to prepare Mediterranean food: Black “Venere” rice with zucchini and shrimps. This recipe ...

My helpful screenshot

Easy, tasty and fast to prepare standard food.

Macros

Per portion

Calories Carbs Fat Protein Sodium Sugar
360 kcal 64g 5g 24g 758mg 2g

Recipe

  1. Steam cook the green beans for 10 minutes
  2. Add salt, pepper and barbecue spice on the patties
  3. Cook the beef burgers on the pre heated pan with the olive oil
  4. Once the green beans are soft but still crunchy take them out of the steam cooker.
  5. Enjoy!

Ingredients

  • 1kg froze green beans
  • 4 beef burger
  • 0.5 tsp salt
  • 0.5 tsp pepper
  • 1 tsp barbecue spice mix
  • 1 tbs olive oil

Ingredients are stated for 4 portions. This makes it easy to import the recipe to myfitnesspal in case you track your macros like we do!

My helpful screenshot

Awesome easy and healthy orange chicken recipe. Credits goes to Seonkyoung.

Macros

Per portion

Calories Carbs Fat Protein Sodium Sugar
445 kcal 12g 12g 12g 12mg 12g

Recipe

  1. Slice chicken into 3mm thin.
  2. In a mixing bowl, add sliced chicken and rest of ingredients for chicken. Mix well with your hand, until chicken is coated evenly with sauce. Set aside.
  3. While chicken is marinate, let’s make sauce and prepare vegetables. In another mixing bowl, combine all ingredients for sauce. Whisk until sugar has dissolved, set aside.
  4. Roughly chop garlic, julienne ginger and chop green onion, set aside.
  5. Heat a wok over high heat; add cooking oil and swirl to coat. Add chopped garlic and ginger, stir fry until you can smell the fragrance, about 30 seconds.
  6. Add marinated chicken into wok, combine with garlic and ginger. Spread chicken evenly bottom of work, and cook until it’s golden brown and crispy, about a couple minutes. Turn it over, and cook other side for a couple minutes or until chicken is cooked ¾ way.
  7. Add sauce we made earlier; stir fry until sauce has thicken, chicken is fully cooked and coated with sauce evenly, about a couple minutes. Stir frequently.
  8. Remove from heat, add chopped green onion, stir until combined. Transfer to a serving plate, garnish with more chopped green onion and sesame seeds.

Ingredients

  • 500g chicken breast
  • 2 tsp soy sauce low salt
  • 2 tsp potatostarch
  • 0.5 tsp Baking soda
  • 0.5 tsp black pepper
  • 1 tbs Hoisin sauce
  • 1 tbs Sambal
  • 1 tbs brown Sugar
  • 2 tbs soy sauce low salt
  • 1 orange juice
  • 3 green onions
  • 2 garlic cloves
  • 3 tbs cooking oil
  • 40g sesame seeds

Recent Recipes

My helpful screenshot

Home-made chia seed pudding with soy milk, banana and crushed almonds. Vegan and totally yummy! You just need to mix chia seeds with the milk in a blender for about 2 minutes and keep the pudding over night in the refrigerator (no cooking needed).

Macros

Per portion

Calories Carbs Fat Protein Sodium Sugar
445 kcal 12g 12g 12g 12mg 12g

Recipe

  1. Mix the ground beef with 0.5 tps salt and spices
  2. Hell

Ingredients

  • 8 sheets toasted nori
  • 1 peeled daikon radish
  • 1 cucumber
  • 1 cup sunflower sprouts
  • 1 small mango
  • 2 small avocados
  • 24 sprigs mint
  • handful cilantro
  • (optional) 6 oz smoked wild salmon OR tofu

My helpful screenshot

Home-made chia seed pudding with soy milk, banana and crushed almonds. Vegan and totally yummy! You just need to mix chia seeds with the milk in a blender for about 2 minutes and keep the pudding over night in the refrigerator (no cooking needed).

Macros

Per portion

Calories Carbs Fat Protein Sodium Sugar
445 kcal 12g 12g 12g 12mg 12g

Recipe

  1. Mix the ground beef with 0.5 tps salt and spices
  2. Hell

Ingredients

  • 8 sheets toasted nori
  • 1 peeled daikon radish
  • 1 cucumber
  • 1 cup sunflower sprouts
  • 1 small mango
  • 2 small avocados
  • 24 sprigs mint
  • handful cilantro
  • (optional) 6 oz smoked wild salmon OR tofu

My helpful screenshot

Macros

Per portion

Calories Carbs Fat Protein Sodium Sugar
445 kcal 12g 12g 12g 12mg 12g

Recipe

  1. Mix the ground beef with 0.5 tps salt and spices
  2. Hell

Ingredients

  • 2 eggs
  • 0.5 medium avocado
  • 1 whole wheat wrap
View All