← After hours

Fuel

Food for long days.

Quick, cheap, and good for meal prep.

Overnight oats5 min + overnight · serves 1

Made the night before — breakfast you can eat on the way to an early ward round.

Ingredients

  • ½ cup rolled oats
  • ½ cup milk (any)
  • ¼ cup Greek yoghurt
  • 1 tbsp chia seeds
  • Honey and berries to taste

Method

  1. Stir everything except the berries in a jar.
  2. Cover and refrigerate overnight.
  3. Top with berries in the morning.
One-tray chicken and vegetables35 min · serves 3–4 (meal prep)

One tray, minimal washing up, and lunches for half the week.

Ingredients

  • 500 g chicken thighs, chopped
  • 2 cups mixed vegetables (capsicum, zucchini, broccoli)
  • 1 red onion, wedged
  • 2 tbsp olive oil
  • 1 tsp each paprika, garlic powder, salt

Method

  1. Heat the oven to 220 °C.
  2. Toss everything on a lined tray with the oil and spices.
  3. Roast 25–30 minutes until the chicken is cooked through.
  4. Portion into containers with rice or salad.
Red lentil dal30 min · serves 4

Cheap, freezes well, and tastes better the next day.

Ingredients

  • 1 cup red lentils, rinsed
  • 1 onion, diced
  • 2 cloves garlic, 1 tbsp ginger
  • 1 tbsp curry powder, 1 tsp turmeric
  • 400 g tin chopped tomatoes
  • 400 mL coconut milk
  • 2 cups water or stock

Method

  1. Soften the onion, garlic and ginger in a little oil.
  2. Add the spices for 1 minute.
  3. Add lentils, tomatoes, coconut milk and water; simmer 20 minutes, stirring.
  4. Season and serve with rice or flatbread.