Healthy Meal Prep Recipes To Try In October

*This is a collaborative post

Are you looking to help yourself get healthy and fit before the holidays this year? Now is a great time to start. When we move towards thanksgiving and Christmas it is all too easy for us to lose sight of our healthy habits and binge on unhealthy foods – but today we want to help you break out of those habits and eat some delicious foods that are also great for your body. 

Here are some amazing healthy recipes you should try this month to help you stay lean for winter. All of these meals are easy to meal prep and will be great for travelling to the office. 

Honey lime salmon and rice 

This delicious honey lime salmon is the ideal meal prep for you if you want to lose some weight quickly this week. Making 4 portions of this will set you up for most of the week and will ensure your body is happy all day long. 

Ingredients: 

• 4 salmon fillets 
• 2 tbsp honey 
• Juice of 1 lime 
• 2 tbsp dark soy sauce 
• 1 tbsp coriander 
• 1 tbsp salt
• 400g brown rice 
• 400g tenderstem broccoli

1. In a small bowl, mix together the honey, lime, soy sauce, salt, and coriander. 
2. Line a baking tray with foil. Add your salmon fillets and then pour over the marinade. Cover with foil in the oven at 200C for 15 minutes. 
3. Uncover, spoon the sauce on top and cook for another 5 minutes. 
4. Add your rice to a pan and cover with water, making sure there is a couple of centimetres of water over the top of the rice. Bring to the boil then simmer for 15 minutes until cooked. 
5. Steam or boil the broccoli until tender. 
6. Portion up into 4 tubs and enjoy your week. 
7. To heat at work, microwave for 2 minutes. 

Veggie packed soup 

This amazing vegetable soup would make any Gut health nutritionist happy as it is packed full of vitamins and minerals that your body needs to fuel your day. You can split this into portions for your whole week and serve with a crusty roll at lunch time for a hearty and healthy meal. 

Ingredients: 

• 1 butternut squash
• 1 sweet potato
• 1 red bell pepper 
• 1 white onion 
• 1 zucchini 
• 1 eggplant 
• 1 punnet vine tomatoes 
• 2 cloves garlic 
• 1 tbsp mixed herbs 
• 1 tin chopped tomatoes 
• 1 tbsp Worcestershire sauce

1. Chop up all of your veggies, leaving the skin on your squash, sweet potato, pepper, eggplant, and zucchini. 
2. Line a baking sheet and add your veggies. Season with salt and pepper and mixed herbs. Drizzle with olive oil and roast for 45 minutes. 
3. Once done, add to a pan with chopped tomatoes and Worcestershire sauce and heat through for 10 minutes. Blend until smooth. 
4. Portion up and enjoy! 

Grilled chicken salad 

A simple salad is always a fail safe way to stay healthy during the week, and these salads will be the perfect remedy for you when you need a pick me up at lunch time. 

Ingredients: 

• 1 rotisserie chicken, shredded
• 100g feta cheese, cubed 
• 2 large beef tomatoes 
• 2 carrots, grated 
• 1 cucumber 
• 400g mixed leaves
• 200g puy lentils 
• 1 tbsp olive oil 
• 1 tbsp red wine vinegar
• 1 tsp pesto 
• 2 sundried tomatoes 

1. Make your dressing by chopping up sundried tomatoes finely, then adding to oil, red wine vinegar, and pesto. Shake to mix. 
2. Assemble your salad in a bowl by chopping your tomato and cucumber, then adding to the rest of your salad ingredients. 
3. Pour over the dressing and mix well. Season to taste. 
4. Portion into tubs and enjoy as a quick lunch idea. 

Fresh pesto pasta 

Pesto is a brilliant and fragrant sauce that can be used for pretty much any dish. Pesto pasta is a classic choice and paired with some chicken for protein – it makes a refreshing and hearty meal for you when you need it at work. 

Ingredients: 

• 1 large bunch basil 
• 100g Parmesan cheese, plus extra for serving 
• 50g spinach 
• 100g pine nuts 
• 2 cloves garlic 
• 1 tbsp olive oil 
• zest of 1 lemon 
• Salt 
• 2 chicken breasts 
• 400g pasta of your choice, we recommend penne
• Handful cherry tomatoes 

1. Season your chicken with salt and pepper and add some oil. Pan fry for 5 minutes on each side until cooked through. Set aside to cool. 
2. Add basil, spinach, pine nuts, Parmesan, oil, salt, lemon zest, and garlic to a blender and blend until smooth. Taste and season. 
3. Cook the pasta according to package instructions. 
4. Once cooked, add your pesto and mix. 
5. Chop your chicken into small pieces and chop your tomatoes in half – add these to the pasta and mix together. 
6. Portion up into 4-5 tubs and sprinkle some Parmesan on top to finish. 

Cauliflower rice stir fry 

If you are looking for a meal that will fill you up for the whole afternoon without the heavy calories – there is nothing better than a stir fry made with rich cauliflower rice. You’ll be able to enjoy a mountain of food for a fraction of the calories and you’ll also benefit from the most amazing veggies. 

Ingredients: 

• 800g cauliflower rice 
• 2 chicken breasts 
• 1 head broccoli 
• 2 carrots 
• 200g baby corn 
• 100g mange tout
• 200g bean sprouts 
• 3 tbsp dark soy sauce 
• 1 tbsp honey 
• 1 tbsp mirin
• 1 tbsp sesame oil 
• 1 tbsp rice wine vinegar 
• 1 tbsp ginger paste 
• 1 tsp garlic paste

1. Add your chicken to a foil lined baking sheet. Season with salt and pepper and cover with foil. Cook for 45 minutes. Shred. 
2. Add some oil to a wok, and add your cauliflower rice. Cook for 3-4 minutes. 
3. Chop your veggies and add to the pan. Cook for 5 minutes. 
4. In a bowl, mix your dark soy sauce, honey, mirin, sesame oil, rice wine vinegar, ginger paste, and garlic paste.
5. Add this to the wok and simmer for a couple of minutes. 
6. Add your shredded chicken and stir until combined. 
7. Portion up into 5-6 portions and enjoy a hearty and healthy meal that will fill you up.