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15 Healthy Meals in meal prep containers laid out on a kitchen counter.
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15 Healthy Meals in 1 Hour Episode 2

This is the second episode in a series on how to make 15 healthy meals in 1 hour. Nutritionally balanced meals made with clean ingredients.
Course Breakfast, dinner, lunch, meal prep
Cuisine International
Keyword healthy meals, how to meal prep, meal plan
Prep Time 30 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 45 minutes
Servings 1 person
Calories 6725kcal

Ingredients

  • 1.5 lbs yellow potatoes
  • 2 oz parsley 1 large bunch
  • 1 oz basil 1 small bunch
  • 1 oz dill 1 small bunch
  • 8 leaves mint
  • 10 eggs
  • 1/2 cup grated cheddar cheese
  • 1 lbs asparagus
  • 4 cloves garlic
  • 1 lbs salmon fillets 3 small pieces of approx 5oz each
  • 2 lemons
  • 2 lbs chicken breasts 4 small ones of approx 8oz each
  • 1 tsp oregano
  • 1 tsp paprika
  • 1 cup Basmati rice
  • 1 tsp turmeric
  • 10 oz snipped green beans
  • 1 yellow onion
  • 1 tsp cumin
  • 1 tsp chili or chili paste ají amarillo
  • 1/2 cup raisins
  • 1/2 cup peanuts
  • 2 cans lentils two 14oz/400ml cans, approx 2-3 cups cooked lentils
  • 1/3 cup crumbled feta
  • 2 bell peppers
  • 4 stalks celery
  • 1/2 red onion
  • 1/4 cup olive oil
  • 1 Tbsp honey
  • 1 Tbsp Dijon mustard
  • 1 cup greek yogurt
  • 1.5 Tbsp avocado oil
  • 1.5 Tbsp olive oil

Instructions

  • Wash all your vegetables and weigh and measure your ingredients. If your green beans aren't snipped, make sure you remove their ends. Start with everything laid out and ready to go. **see notes
  • Preheat your oven to 400°F (200°C).
  • Add the baby potatoes to an ovenproof dish, season with sea salt and pepper, and drizzle with a little olive oil. Then work the oil and seasoning into the potatoes with your hands and set aside.
  • Finely chop the parsley. Separate 1/2 cup chopped parsley and add to a large bowl (lentil salad bowl). Separate 1 Tbsp chopped parsley and add to a small bowl (yogurt sauce bowl). Separate 1/4 cup chopped parsley and set aside. Leave the rest on the chopping board.
  • Finely chop the dill. Separate a little for salmon. Separate 1 Tablespoon and add to yogurt sauce bowl. Leave the rest on the chopping board.
  • Finely chop the mint leaves and add half to the yogurt sauce bowl and half to the lentil salad bowl.
  • Finely chop the basil and leave it all on the chopping board.
  • Crack 10 eggs into a blender, add 1/2 teaspoon sea salt, and blend on low. Once blended, add the herbs from the chopping board and just blitz once or twice to mix in but not blend.
  • Line a muffin tray with 10 silicone cups and divide the egg herb mixture evenly. Then top each with a little of the grated cheddar cheese.
  • Add the baby potatoes and herb egg muffins into the oven and set a timer for 18 minutes.
  • In the meantime, cut off the dry ends of the asparagus and place it on a large baking sheet. Line the rest of the baking sheet with parchment paper to place the salmon fillets on it.
  • Chop 4 cloves of garlic. Separate 1 Tablespoon and add to the yogurt sauce bowl. Separate about 1/2 Tablespoon and add to the salmon fillets. Leave the rest on the chopping board.
  • Season the salmon and asparagus with sea salt and pepper, and drizzle with a little olive oil. Work the oil and seasoning into the salmon and asparagus with your hands. Then slice one lemon and place the slices on the salmon and asparagus. Set the baking tray aside.
  • Peel and finely chop a large yellow onion and leave it on the cutting board next to the remaining chopped garlic.
  • Peel and finely chop 1/2 a red onion and add to the lentil salad bowl.
  • By now, your timer probably went off so it's time to take out the herb egg muffins and set them aside and place the salmon and asparagus into the oven. Leave the baby potatoes in the oven and set a timer for 12 minutes.
  • Now work very quickly: Add the chicken breasts to a small baking sheet and season with sea salt, pepper, oregano, and paprika. Drizzle with a little avocado oil and work the oil and seasoning into the chicken with your hands.
  • Pull out the Instant Pot and add the Basmati rice, 1/2 teaspoon sea salt, turmeric, and 1 cup water to the pot and stir. Then add the chopped green beans on top without mixing in. Seal the pot and set it to 3 minutes on high pressure. Then let pressure release naturally.
  • By now, your 12-minute timer probably went off so it's time to take the salmon and asparagus out of the oven and set aside. Check if the baby potatoes are fork tender, if yes, take them out of the oven, if no, leave them in there for 15 more minutes.
    Add the chicken to the oven and set a timer for 15 minutes.
  • In the meantime, preheat a large pan over medium heat. Once hot add a drizzle of avocado oil and your chopped yellow onion and chopped garlic and stir-fry until beginning to brown.
  • While stir-frying deseed and finely chop the bell peppers and the celery. Simply stir a little, chop a little, stir a little, chop a little until the veggies are chopped and the onions browned.
  • Add 1 teaspoon cumin and 1 teaspoon chili to the onion and stir fry for a few more seconds, then turn off the heat, add the peanuts and raisins, and set aside.
  • Add the chopped bell peppers and celery to the lentil salad bowl, add the rinsed and drained lentils, and crumbled feta, and prepare the dressing. Add 1 Tablespoon Dijon mustard, 1 Tablespoon honey, the juice of half a lemon, and 1/4 cup olive oil to a sealable jar, shake to combine, pour over the lentil salad, and mix well.
  • By now, your 15-minute timer probably went off and it's time to take the chicken out of the oven.
  • Now all there is left to make is the yogurt sauce by adding the juice of 1/2 a lemon and 1 cup Greek yogurt to the bowl, season with sea salt, and mix well.
  • Add the onion-peanut-raisin mix to the yellow rice in the Instant Pot, add the 1/4 cup of chopped parsley we set aside earlier, and mix well.
  • Now divide the yellow rice among 4 meal prep containers and add one chicken breast to each container. This is served with the yogurt sauce but keep the sauce separate in case you want to freeze or reheat any of the chicken & rice bowls. The yogurt sauce cannot be heated or frozen but the chicken and rice can.
  • Divide the potatoes, asparagus, and salmon among 3 meal prep containers and add the little dill we set aside earlier to them. These can be frozen or reheated.
  • Divide the lentil salad among 4 meal prep containers. These cannot be frozen or reheated.
  • Add the herb egg muffins to a sealable container or freeze on a baking sheet and once frozen add to a freezer bag. This way they won't stick to each other. One meal is meant to be 2 egg cups. These can also be reheated.

Video

Notes

** I recommend watching the video several times before getting started to be familiar with the recipe flow and work efficiently.

Nutrition

Calories: 6725kcal | Carbohydrates: 599g | Protein: 512g | Fat: 264g | Saturated Fat: 60g | Polyunsaturated Fat: 51g | Monounsaturated Fat: 127g | Trans Fat: 0.3g | Cholesterol: 2571mg | Sodium: 3225mg | Potassium: 16520mg | Fiber: 118g | Sugar: 83g | Vitamin A: 24478IU | Vitamin C: 755mg | Calcium: 2079mg | Iron: 73mg