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Nicolette’s biggest piece of advice: “I encourage my clients to plan their week in advance. It can be as simple as gathering all the ingredients. To take it a step further, try meal-prepping whatever you can to help save time.”
Ahh Sunday…It’s great to kick back and take a little me time before the new week. But there’s one more thing to do before you get too comfy and start fondling the remote control - and that’s meal prep. Take a few simple steps to plan out the week’s meals (including snacks) and you’ll feel sooo much better. Organising your food means you’re less stressed, and more likely to start the week ‘in the flow’. You might even beat the Monday blues. Below you’ll find a selection of recipes from Nicolette Casarotto.
Protein balls, pancakes, chia puddings, tuna salad and hummus are all packed with wholesome energy, and they’re super simple to make.
If you begin with Choc Protein Balls - equipment-wise all you need is a tablespoon, measuring cup & food processor. No cooking required. Delicious guilt-free snacks? What a great start to the week!
Choc Protein Balls
Ingredients
- 1.5 cups almonds
- ¼ cup protein powder
- 1 cup rolled oats
- 1 tbsp raw cocoa
- 1 tbsp coconut oil
- 1 tbsp almond butter
- 1 tbsp maple syrup
Method
Blend in a food processor on high for 10-15 seconds until well combined and then roll into even balls.
Notes
Makes 12-15.
High Fibre Protein Pancakes
Ingredients
- 1 cup almond meal
- 1 scoop protein powder of choice
- 1 tsp cinnamon
- 1 tsp baking powder
- 1 tbsp LSA mix
- 3/4 cup almond milk
- 1/2 tsp vanilla essence
- 2 eggs
Method
1. Mix all dry ingredients together in a bowl
2. In a separate bowl whisk wet ingredients together, adding eggs one at a time, and slowly stir into the dry mix until all combined
3. Cook at medium heat, using coconut oil
Notes
Either make all in advance and keep refrigerated for 3 days or make the mixture and keep in the fridge for 3-4 days and make it fresh in the morning.
Serve with Greek or protein yoghurt, berries and maple syrup.
Tuna Salad
Ingredients
- 50g brown rice and quiona instant pack
- 400g Corn
- 400g Lentils
- 2x Cucumber
- 1/2 Red onion
- 2 Shallots
- 1 medium sweet potato
- 4 tbsp goats cheese
- 4 tins of tuna
- 2 tbsp olive oil
- 2 tbsp fresh lemon juice
Method
1. Pre-heat oven to 180 degrees °c
2. Chop sweet potato. add a drizzle of olive oil and roast for 35 minutes till golden and soft
3. In a bowl combine lentils, corn, cucumber, onion, shallots and the brown rice and quinoa cooked.
4. Toss through the cooked sweet potato, add goats cheese to top and keep tuna on the size until ready to serve.
5. For your dressing combine olive oil, lemon and vinegar
Hummus
The perfect dip for an afternoon snack with crackers or veggies, add to a sandwich or stir through a salad.
Ingredients
- cups chickpeas
- 3-4 garlic clove
- 1 tbsp salt
- 1 cup tahini
- 1 lemon juiced
- 1/4 cup filtered water
- 1/2 tsp paprika
- 3 tbsp olive oil + extra to serve
Method
1. Peel garlic and chop in food processor for 5 seconds
2. Add all other ingredients and blend on speed for roughly 2 minutes till you have desired consistency
3. Sprinkle paprika and a drizzle of olive oil on top to serve
Coconut Chia Pudding
Ingredients
- tbsp chia seeds
- 1/4 cup coconut milk
- tbsp water
- 1 tsp vanilla extract
- 2 tbsp protein yoghurt (Eg: YoPRO)
- 2 tbsp granola or trail mix
- 1/4 cup mixed berries
Method
1. Mix your chia seeds with the coconut milk and vanilla and let sit for about 2 minutes while you chop you get your other ingredients together
2. Add the water to the chia seeds and give it a good mix and let sit for 5 minutes
3. Once the chia mix has thickened top with yoghurt, berries and the granola