As physiotherapists, your demanding schedules often leave little time for meal preparation and healthy eating. However, prioritising your nutrition is crucial for sustaining your energy levels and overall well-being.

As this week is Healthy Eating Week, we've curated a collection of 7 meal prep recipes, including breakfast, lunch, and dinner options, with both vegan and vegetarian alternatives. These delicious and nourishing recipes will keep you fuelled throughout the week, allowing you to provide the best care for your patients while taking care of yourself.

Breakfast Options

Peanut Butter Banana Overnight Oats: Combine rolled oats, your choice of plant-based milk, a tablespoon of peanut butter, sliced bananas, and a drizzle of honey or maple syrup in a jar. Stir well and refrigerate overnight. In the morning, give it a good stir and add a handful of chopped nuts or seeds for extra crunch and nutrition. This nutritious and filling breakfast will keep you energised throughout your shift.

Veggie Breakfast Burritos: Prepare a batch of these satisfying burritos to enjoy throughout the week. Fill whole wheat tortillas with scrambled tofu or eggs, sautéed veggies such as bell peppers, spinach, and mushrooms, and a sprinkle of grated cheese. Roll them up and wrap individually in foil for easy grab-and-go meals.

Lunch Options

Quinoa Salad with Roasted Vegetables: Cook a batch of quinoa and roast an assortment of your favourite vegetables, such as sweet potatoes, bell peppers, zucchini, and cherry tomatoes. Toss them together with a simple dressing made from lemon juice, olive oil, garlic, and herbs. Portion out into containers and enjoy a wholesome, flavourful salad at work.

Chickpea and Avocado Wraps: In a bowl, mash ripe avocados with lemon juice, salt, and pepper. Spread this creamy mixture on whole grain wraps or tortillas. Add a layer of protein-rich chickpeas, sliced cucumbers, shredded carrots, and fresh greens like spinach or kale. Roll tightly and secure with toothpicks for a satisfying and nutritious lunch.

Dinner Options

Vegan Lentil Curry: In a large pot, sauté onions, garlic, and ginger in coconut oil. Add lentils, diced tomatoes, vegetable broth, and a blend of aromatic spices like cumin, turmeric, and garam masala. Simmer until the lentils are tender and the flavours have melded together. Serve over brown rice or quinoa for a hearty and protein-packed dinner.

Baked Chicken with Roasted Vegetables: Place seasoned chicken breasts on a baking sheet lined with parchment paper. Surround the chicken with an assortment of chopped vegetables such as Brussels sprouts, carrots, and cauliflower. Drizzle with olive oil, sprinkle with dried herbs like rosemary or thyme, and roast in the oven at 400°F (200°C) until the chicken is cooked through and the vegetables are tender. Divide into containers for a protein-rich dinner.

Vegetarian Taco Salad: In a large bowl, combine a variety of salad greens, black beans, corn, cherry tomatoes, diced avocado, and sliced bell peppers. Drizzle with a zesty dressing made from lime juice, olive oil, cumin, and chili powder. Toss well and divide into individual containers. When ready to eat, top with crushed tortilla chips for added crunch.

Eating healthy as a physiotherapist doesn't have to be a challenge. With these 7 meal prep recipes, you can ensure you're nourishing your body with wholesome ingredients while saving time during busy workdays. Remember, taking care of yourself is vital in order to provide optimal care for others. Enjoy these delicious and balanced meals and embrace a week of healthy eating!

Click here to view our full recipes!