Sunday Meal Prep 101 – Herb and Flaxseed Oil Quick Roasted Vegetables

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Sunday Meal Prep 101! 

So you’ve heard about the ‘meal prep’ phenomenon whereby you prepare all of your meals for the week on a Sunday afternoon – sounds crazy, time consuming, difficult, and probably tasteless, right?

It doesn’t have to be. And you’ll find that once you get into a routine, having your weekly meals ready to go each day actually makes life a lot easier!

Here’s a fast, simple way to prepare enough vegetables to make up the carbohydrate component of your lunch and dinner for the whole week.

The shortcut is all in the cooking method

By pre-boiling or steaming the vegies, you only need to place them in the oven for around 15 minutes to crisp them up.

Why Flaxseed Oil? 

This plant-based oil has a delicious nutty flavour and can be also be used in salad dressings. By adding Flaxseed Oil, you’re gaining a generous serving of Omega-3 fatty acids (vital nutrients for heart and brain health) and it’s also a great way of gaining some extra fibre minus the saturated fat of other oils. It’s important to add the Flaxseed Oil after roasting, as the oil may lose its qualities if heated.

What you’ll need:

  • A baking dish or oven tray lined with baking paper.
  • Approximately 5 day’s worth of vegetables for your lunch and dinner. Choose whatever you like, as long as you’ve included a decent carbohydrate source such as sweet or white potato. The rest should include something green, red, orange – you get the drift. Different coloured vegetables tend to carry different groups of essential vitamins and nutrients – so if the spread is pleasing to the eye, you’re on the right track!
  • 1 sliced red or brown onion and one fresh capsicum, sliced
  • 1 tablespoon Extra Virgin Olive Oil
  • 2 tablespoons of Flaxseed Oil (this is drizzled over the vegetables after baking)
  • 1 tablespoon of seeded wholegrain mustard
  • 2 fresh red chillies, chopped
  • 1 teaspoon of garlic (minced or chopped)
  • Fresh or dried herbs of your choice (we used basil and paprika)


1. Preheat the oven to 125 degrees celsius. Chop vegetables evenly and boil or steam until just cooked. Drain and spread them out evenly on an oven tray or baking dish (lined with baking paper).

 2. Add the chopped onion and capsicum then drizzle the mixture of Olive Oil, seeded wholegrain mustard, garlic, chilli and herbs over the vegetables lightly. Place in a preheated oven on 125 degrees celsius for 15 minutes.10430361_10154465071365034_6938857034757320849_n

3. Remove from the oven once crispy and divide the vegetables into plastic containers according to how much you need for each meal throughout the week. Drizzle with 1 teaspoon of Flaxseed Oil after reheating and prior to eating. You can then add your choice of protein (meat, fish, eggs etc) or simply enjoy the vegies with a can of tuna – doesn’t get much easier (or healthier) than that!

Enjoy . . .



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