10 Meal Prep Ideas Every Vancouverite Will Love

Food
fresh prep

At the end of a long week, planning meals, shopping for groceries before finally cooking is often the last thing most people want to do. But what if someone could take care of the first two steps for you?

Vancouver-based meal kit delivery service Fresh Prep provides fresh, pre-portioned, pre-chopped ingredients right to your home or office enabling you to have exactly what you need to put a meal on the table in 30 minutes or less.

Planning your meals is crucial to changing your eating habits, and if you have everything you need to bring a recipe of your choice to life – you’re much less likely to steer off course as a result.

Here’s 10 Fresh prep recipes we feel every Vancouverite will love.

If you like what you see, use the code SC604NOW to receive $33 off your first order! That’s 3 meals absolutely free!

Caramel Balsamic Chicken with Walnut Pangrattato Orzo and Roasted Broccoli

fresh prep

Photo: Fresh Prep

The average chicken and rice dishes lack flavour, but this is far from average. With locally-sourced chicken from Abbotsford’s Rossdown Farms, this dish has a bit of every food group—protein, carbs and lots of essential vitamins (with a high source of vitamin C). If you’re looking for dinner that is both sweet and savoury, this is a must-try.

Estimated prep time: 25 min

Ingredients: garlic, shallot, broccoli florets, chicken breast, walnuts, liquid honey, parsley, red pepper flakes, rosemary dried, balsamic vinegar, breadcrumbs, orzo.

Nutrition:

Calories 1077
Fat 40g
Protein 62g
Carbohydrates 114g

Chicken Tikka Masala and Raita with Grain Canadian Grown Golden Quinoa

fresh prep

Photo: Fresh Prep

If there’s ever a moment you’re craving takeout, put down the phone and reach for this flavourful Chicken Tikka Masala. This recipe skips the rice and uses Canadian grown Golden quinoa, with just the right amount of spice. 

Estimated prep time: 30 min

Ingredients: cucumber, diced onions, red pepper flakes, tomato paste, whipping cream, ginger, garlic, GRAIN Canadian Grown Golden Quinoa, cilantro, yogurt, diced tomatoes, and chicken tenders.

Nutrition:

Calories 902
Fat 30g
Protein 70g
Carbohydrates 73g

Seared Steelhead with Creamy Dill Orzo and Marinated Persian Cucumber Salad

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Photo: Fresh Prep

Dig into this delicious dish featuring Ocean Wise approved Steelhead Trout, sourced locally from Lois Lake in B.C. It’s extremely low-calorie and high in healthy fats. To top it off, it only takes 20-minutes to make.

Estimated prep time: 20 min

Ingredients: sliced red onion, garlic, sugar, red pepper flakes, yogurt, dill fresh, lemon, persian cucumber, orzo, steelhead.

Nutrition:

Calories 678
Fat 21g
Protein 29g
Carbohydrates 97g

Jamaican Jerk Style Red Beans and Rice with Jackfruit and Fried Plantain

fresh prep

Photo: Fresh Prep

If you’re looking for a plant-based option, this is it. This flavourful dish is full of texture and has a hint of both sweet and spicy from the plantains and jerk sauce.

Estimated prep time: 30 min

Ingredients: diced onion, garlic, organic vegetable stock cube, jalapeno, cilantro, lime, plantain, coconut oil, kidney bean, long grain white rice, Upton’s naturals jackfruit, jerk spice.

Nutrition:

Calories 550
Fat 25g
Protein 13g
Carbohydrates 112g

One Skillet Chicken Cacciatore with Mushrooms and Bell Peppers

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Photo: Fresh Prep

Gluten-free diners can enjoy this classic Italian comfort dish free of gluten and dairy. The entire meal only takes half an hour to prep, and all you need is one pan!

Estimated prep time: 30 min

Ingredients: garlic, cremini mushroom, orange bell pepper, diced onion, red pepper flakes, kalamata olives, balsamic vinegar, red cooking wine, tomato paste, diced tomatoes, long grain white rice, chicken thighs, herb blend.

Nutrition:

Calories 901
Fat 33g
Protein 49g
Carbohydrates 126g

Fire Roasted Tomato Tortilla Soup with Feta, Avocado and Crispy Tortilla Strips

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Photo: Fresh Prep

Push your taco cravings to the side with this vegetarian dish packed with flavour. The meal is low in calorie, and the black beans provide a great source of protein.

Estimated prep time: 25 min

Ingredients: garlic, sour cream, cilantro, diced onion, feta, avocado, organic vegetable stock cube, corn tortillas, black bean, lime, fire roasted tomato, green cabbage, spice blend.

Nutrition:

Calories 620
Fat 28g
Protein 15g
Carbohydrates 77g

Smokey Edamame and Soba Noodle Bowl with Snow Peas and Basil

fresh prep

Photo: Fresh Prep

This plant-based bowl packs a lot of flavour and tastes equally good, hot or cold. Loaded with veggie protein and fibre, you can prep this from start to finish in just 20 minutes!

Estimated prep time: 20 mins

Ingredients: carrot julienne, snow peas, GF soy sauce, soba noodles, garlic, maple syrup, sambal oelek, rice vinegar, tahini, thai brasil, lime, bean sprouts, green onion, edamame, and spice blend.

Nutrition:

Calories 921
Fat 30g
Protein 35g
Carbohydrates 128g

Tuscan White Bean and Shrimp Salad with Basil Sun Dried Tomato Dressing

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Photo: Fresh Prep

A meal you can feel good about. This sustainably sourced Ocean Wise approved shrimp has a fresh citrus dressing that is delicious and low calorie.

Estimated prep time: 18 min

Ingredients: cannellini bean, diced celery, sliced red onion, garlic, grainy mustard, red pepper flakes, white wine vinegar, lemon juice, lettuce mix, basil fresh, sun dried tomatoes, shrimp, herb blend.

Nutrition:
Calories 529
Fat 30g
Protein 37g
Carbohydrates 29g

Vegetarian Butter Tofu with Garlic Naan and Basmati Rice

fresh prep

Photo: Fresh Prep

A vegetarian twist on a classic dish! Comfort meets healthy in this recipe with bites of soft tofu smothered in a rich, vegetarian butter sauce. The swirl of tahini helps add a creamy finish before spooning over fragrant basmati rice with cashews and fresh cilantro.

Estimated prep time: 30 min

Ingredients: Garlic, ginger, coconut sugar, coconut milk, whole cashews, cilantro, diced onion, crushed tomatoes, tahini, basmati rice, garlic naan, lime, soft tofu (non GMO), and spice blend.

Nutrition:
Calories 1036
Fat 46g
Protein 21g
Carbohydrates 151g

Salt and Pepper Turkey Breast with Braised Cabbage, Granny Smith Apple, Caraway and Lentils

fresh prep

Photo: Fresh Prep

Aside from the incredible flavours you’re able to create in a short time with this recipe, the lentils are a great addition as they are rich in complex carbohydrates – a nutrient that boosts the metabolism and helps the body to burn fat as a result. This dish is also high in protein and makes for a great post workout meal.

Estimated prep time: 25 min

Ingredients: Diced onion, garlic, grainy mustard, unbleached flour, Italian parsley, sugar, apple cider vinegar, cayenne pepper, caraway seed (whole), green cabbage, granny smith apple, cooked brown lentils and turkey breast.

Nutrition:

Calories 760
Fat 38g
Protein 44g
Carbohydrates 57g

 

Fresh Prep

Ready to start your new healthy lifestyle off on the right foot? New customers can sign up for Fresh Prep using our exclusive code SC604NOW to receive $33 off your first order! Again, that’s 3 meals absolutely free!

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