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Weekend meal prepping like a pro

Blurb: Remove the stress from weekday cooking with these delectable weekend meal preps. 

After a busy day at work, coming home to create delicious meals for the family can be challenging. However, with some proper planning you can prepare these four main components in advance and whip up five fabulous lunch and dinners in a flash! 

Roast beef  


  1. Preheat oven to 180°C. 
  2. Place 1.5kg topside beef in a large roasting pan and rub with olive oil, salt and milled pepper. Roast for 1 hour or until cooked to your liking. 
  3. Cool at room temperature, then cover and refrigerate the roast until needed. 


Roast chicken  


  1. Preheat oven to 180°C.  
  2. Place 1 whole chicken, giblets removed into a greased deep roasting dish.  
  3. Rub the chicken well with canola oil and season with salt and milled pepper.  
  4. Cover with foil and roast for 30 minutes.  
  5. Remove foil, place chicken back into the oven and roast for a further 20-25 minutes or until cooked through and golden.  
  6. Cool at room temperature, cover and refrigerate the roast until ready to serve. 


Roasted beetroots and onions  


  1. Preheat oven to 180°C.  
  2. Season 3 beetroots and 2 whole red onions and wrap in foil.  
  3. Roast for about 40 minutes or until tender.  
  4. Cool slightly and peel, discarding the peels.  
  5. Store in an airtight container and refrigerate until needed. 


Rice and lentils  


  1. Par-cook 2 cups basmati rice according to packet instructions, drain and cool.  
  2. Cook ½ packet (500g) brown lentils in salted boiling water for 15-20 minutes or until just tender.  
  3. Drain and cool.  
  4. Store both the lentils and the rice in airtight containers and chill in the fridge until needed. 


Whole roasted cauliflower  


  1. Preheat oven to 200°C.  
  2. Place 3 whole cauliflowers in a deep roasting pan, drizzle with oil and season well.  
  3. Roast for 20 minutes.  
  4. Combine 1 can coconut milk, 1 Tbsp tomato paste, 1 Tbsp ground turmeric, 1 Tbsp ground coriander and juice of 1 lemon.  
  5. Pour over cauliflower and roast for a further 10-12 minutes until cooked through and golden.  
  6. Cool completely, store in an airtight container and chill until needed. 


Get ahead

Stock up on a few essentials to help breathe life into any left overs, turning them into substantial meals packed with flavour.  

  • Tomato paste  
  • Coconut milk  
  • Basil pesto  
  • Curry pastes  
  • Canned chopped tomatoes or tomato purée  
  • Chickpeas Vegetable, chicken or beef stock 


Asian beef salad  


This salad works with any veg you might have on hand, like spinach, tomatoes, asparagus or tenderstem broccoli.  


1 packet green beans, trimmed 
2 cups frozen peas 
1 packet bean sprouts (optional) 
Small handful each coriander, mint and basil 
½ cucumber, sliced 
½ prepared roast beef, thinly sliced 
¼ cup coconut flakes, toasted 


¼ cup sweet chilli sauce 
2 Tbsp red wine vinegar 
1 tsp sesame or olive oil 
1 red chilli, sliced 


  1. Bring a pot of salted water to a boil. 
  2. Blanch green beans and peas in water for 1-2 minutes and plunge into ice water. Drain and set aside. 
  3. Toss the green beans, peas, bean sprouts (if using), herbs and cucumber on a serving platter. 
  4. Arrange beef on top. 
  5. Whisk together dressing ingredients and drizzle over salad. Season well. 
  6. Scatter coconut flakes over the salad just before serving.


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