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Light Moroccan meal prep: 5 basics, 15 combinations – no monotony
The best meal prep isn’t fifteen identical containers. Prepare five separate base dishes, then combine them however you like. You’ll save time without being stuck eating the same chicken and rice all week.
The five essentials
- Two proteins: Chicken marinated in chermoula and lean kefta, or tofu for a vegetarian option.
- Two vegetables: A dish of courgettes, peppers and onions; a tomato and cucumber salad prepared without seasoning.
- Two starchy foods: Rice and roast potatoes, portioned after cooking.
- An aromatic base: Lemon, coriander, garlic and spices.
- Various finishes: Zero-calorie sauces served with meals.
Fifteen recipes that require no further cooking
Vary your meals: chicken with rice and teriyaki; chicken with potatoes and honey mustard; kefta with rice and sriracha; kefta with vegetables and a burger; tofu with rice and curry; chicken salad with ketchup; kefta bowl with raw vegetables and samurai sauce; spicy potatoes and eggs; chicken wrap; stir-fried rice with vegetables; warm potato salad; tofu and teriyaki bowl; chicken with Italian herbs; barbecue kefta; weekend mixed platter.
Lighten up without drying out
A Italian herb spray enables a thin layer of fat to be spread. The Carmencita kebab spices and the barbecue spices alter the flavour profile. Finish with a low-calorie sauce, but keep an eye on the sodium content if you’re sensitive to it.
Food safety
Cool quickly, use clean containers, store in the fridge and freeze any portions that won’t be eaten straight away. Reheat properly. A ‘fitness’ lifestyle is never an excuse for breaking the cold chain.
Visual guide
For a main meal, start by filling half your plate with vegetables, add a source of protein and adjust the portion of starchy foods according to your appetite and level of activity. The sauce adds variety to the flavour; the structure of the meal remains the same.
