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#4. Frozen Fruit Frenzy — Budget Smoothie Packs

Buy frozen fruit in bulk when it's on sale. Pre-portion fruit into individual bags and store in the freezer. Use these budget-friendly packs for quick and nutritious smoothies.

#5. Portioned Meats — Ready-to-Cook Proteins

When meet is on sale, buy in bulk, then split it into 500g portions in freezer bags. Cut chicken into strips beforehand for more storage space. These flat bags take up little space and defrost quickly, making meal prep a breeze.

Healthy Sweet Potato Pancakes

16 oz. (450g) sweet potatoes, peeled, cut into cubes

6 eggs

1 tsp. ground cinnamon

1 tbsp. coconut oil

¼ cup (30g) walnuts or pecans, chopped

2 tbsp. maple syrup

Cook the sweet potatoes in a pot of boiling water for around 15 minutes. Then drain and let it cool.

Place the cooked potatoes in a high bowl, add the eggs and cinnamon, and blend with a hand blender until smooth.

Heat ¼ tablespoon of the oil in a large non-stick frying pan and add 3 portions of batter (around 2 heaped tablespoon per pancake). Fry the pancakes for about 3 minutes until golden brown and done. Turn halfway and repeat with the remaining batter.

Divide the pancakes onto plates (3 per serving), sprinkle with the chopped nuts and drizzle with maple syrup, to serve.

Classic Hummus

14 oz. (400g) can chickpeas, drained

1 clove garlic

1 tbsp. tahini

½ tsp. cumin

juice of ½ lemon

2 tbsp. olive oil

1 tsp. salt

pinch of black pepper

Add all the ingredients into a food processor along with 1 teaspoon of salt and a pinch of black pepper. Blend until smooth, adding more olive oil if required to reach desired consistency.

Taste and adjust the seasoning as preferred. Transfer the hummus into a bowl/airtight container and serve chilled.

Sweet Potato & Zucchini Hash

1 tbsp. olive oil

1 cup (130g) sweet potatoes, peeled, diced

1 small onion, chopped

½ red bell pepper, chopped

1 cup (70g) mushrooms chopped

2 handfuls spinach, chopped

4 eggs, beaten

¼ cup (35g) feta cheese, cubed

salt & pepper

Preheat the grill to a medium-high heat.

Heat the oil in a medium ovenproof frying pan and fry the sweet potatoes for 3 to 4 minutes, until they start to soften. Add the onion and cook for another 2 minutes, then add the pepper and mushrooms and cook for 3 minutes, stirring continuously. Finally add the spinach and cook for 1-2 minutes, until the spinach has wilted.

Pour in the beaten eggs and tip the pan so that the eggs run evenly across the vegetables, covering the pan. Season with salt and pepper. Cook for a further 3 to 4 minutes, until the bottom of the omelet begins to set. 

Top the eggs with cubed feta and place the pan under the grill for about 5 minutes to cook the top. The omelet is done when the eggs have completely set. Serve immediately.

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