Summer meal prep

Ingredients

• 1 1/3 cups Rolled Oats (for toasted oats)
• 0.5 tablespoon Coconut Oil (melted)
• 1 tablespoon Maple Syrup
• 0.5 teaspoon Vanilla Extract (a few drops)
• 1 pinch Ground Cinnamon
• 350 grams Baby Potatoes (halved)
• to taste Olive Oil Spray (for potatoes)
• 2/3 cup Quinoa (rinsed)
• 1 1/3 cup Water
• 2 Large Eggs (hard‑boiled)
• 5 cups Unsweetened Soy Milk (for protein mocha)
• 4 scoops Vanilla Protein Powder (plant‑based or whey)
• 1/4 cup Almond Butter
• 4 Medjool Dates (pitted)
• 4 teaspoons Instant Coffee Powder
• 4 teaspoons Cocoa Powder
• 4 cups Unsweetened Soy Yogurt (for parfaits)
• 2 cups Pineapple Pieces (fresh or canned in juice, drained)
• 1 cup Raspberries
• 0.5 cup Almonds (roughly chopped)
• 1 pound Chicken Breast or Tenders (cut into strips)
• 1 teaspoon Smoked Paprika
• 1 teaspoon Oregano
• 1 teaspoon Basil
• to taste Black Pepper
• 0.5 Red Onion (thin strips)
• 1 Red Bell Pepper (rough dice)
• 2 tablespoons Fresh Parsley (chopped)
• 10 oz Cherry Tomatoes (whole)
• 200 grams Feta Cheese (Dairy‑Free)
• 1 can Canned Chickpeas (15 oz, drained)
• 30 Kalamata Olives (roughly halved)
• 2 tablespoons Olive Oil (for salad dressing)
• from 1 lemon Lemon Juice (fresh)
• 1 Green Bell Pepper (half diced large, half small for salad)
• 2 tablespoons Spring Onion (chopped, plus extra 1/4 cup on side)
• a few Radishes (thin slices)
• 100 grams Snap Peas
• handful Romaine Lettuce (chopped)
• 3 tablespoons Light Mayonnaise
• 0.5 teaspoon White Vinegar
• 0.5 teaspoon Maple Syrup (for potato salad)
• 1 tablespoon Olive Oil (for potato salad)

Instructions

1. Preheat Oven

   Set the oven to 360°F (182°C) and let it heat while you prepare the other components.

   Time: PT5M

   Temperature: 360°F

2. Toast Oats

   In a mixing bowl combine rolled oats, melted coconut oil, maple syrup, vanilla extract, and a pinch of cinnamon. Spread the mixture evenly on a lined baking tray and bake for 20 minutes, tossing once halfway through.

   Time: PT20M

   Temperature: 360°F

3. Roast Baby Potatoes

   Halve the baby potatoes, place them cut‑side down on another baking tray, spray lightly with olive oil and sprinkle with salt. Roast on the same oven level for 20‑25 minutes until tender and lightly crisp.

   Time: PT20M

   Temperature: 360°F

4. Cook Quinoa

   Rinse 2/3 cup quinoa under cold water. Transfer to a saucepan, add 1 ⅓ cups water, bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes until water is absorbed. Fluff with a fork and set aside to cool.

   Time: PT15M

5. Hard‑Boil Eggs

   Place the eggs in a pot, cover with cold water, bring to a boil, then simmer for 9 minutes. Transfer to an ice‑water bath for 2 minutes, peel, and set aside.

   Time: PT10M

6. Increase Oven Temperature for Chicken

   Raise the oven temperature to 425°F (218°C) while the potatoes finish roasting.

   Time: PT5M

   Temperature: 425°F

7. Season and Roast Chicken

   Toss chicken strips with a tablespoon of olive oil, smoked paprika, oregano, basil, and black pepper. Place on a tray above the potatoes and roast for 20 minutes, or until internal temperature reaches 165°F (74°C).

   Time: PT20M

   Temperature: 425°F

8. Blend Iced Protein Mocha

   In a blender combine soy milk, vanilla protein powder, almond butter, pitted dates, instant coffee powder, and cocoa powder. Blend until smooth and pour into a glass. Chill if desired.

   Time: PT5M

9. Assemble Yogurt Parfaits

   In each storage jar layer 1 cup unsweetened soy yogurt, ½ cup pineapple pieces, ¼ cup raspberries, a generous spoonful of toasted oats, and 2 Tbsp chopped almonds. Seal the jars.

   Time: PT5M

10. Prepare Mediterranean Quinoa Salad

    In a large bowl combine cooled quinoa, thin strips of red onion, diced red bell pepper, chopped parsley, whole cherry tomatoes, feta cheese, drained chickpeas, and Kalamata olives. Drizzle with olive oil, lemon juice, and season with salt and pepper. Toss gently.

    Time: PT10M

11. Make Spring Potato Salad

    Dice the roasted potatoes, chop the hard‑boiled eggs, and roughly chop half of the green bell pepper. In a bowl combine potatoes, eggs, bell pepper, ¼ cup chopped spring onion, 3 Tbsp light mayonnaise, 1 Tbsp olive oil, ½ tsp white vinegar, ½ tsp maple syrup, lemon juice from half a lemon, salt and pepper. Mix until evenly coated.

    Time: PT10M

12. Portion and Store

    Divide the quinoa salad into four lunch containers, the chicken strips and spring potato salad into four dinner containers (place salad in the middle, chicken on one side, fresh veggies on the other). Store the parfait jars and protein mocha in the refrigerator.

    Time: PT10M

Nutrition Facts

Calories

400

Protein

30 g

Carbohydrates

45 g

Fat

12 g

Fiber

6 g