My Friends! It has come to that post you have requested a lot for. You lovely readers, cookers and watchers of my healthy messages have been wondering how to incorporate a healthy approach into a busy schedule. We will get into the exercise situation in future posts but lets get involved with the tastiness and learn all about How to do a Weeks Meal Prep in 5 Minutes!

How to Eat Healthier

The common barriers to healthy eating include time, access to goods, cost and skill to either cook or purchase the ingredients. However I have been put on this earth to help you take every step to the rule that ‘everything must taste delicious’ and to do so economically, quickly and with serious colorful ease.

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The solution and you have probably heard it before is PREPPING! But this is a different kind of prepping. It solves all your problems, the kind that involves you doing only a few things and developing fun skills. Giving yourself more time to concentrate on work, family, workouts, and then cook the longer meals for your enjoyment on the weekends.

Sunday is often regarded as prep day and this is fine, but what if you wanted to:

-watch the football?

-Go to Church?

-Have family in town?

-Just do nothing on your day off?

Simple Tips to Prepping

By following my simple tips you will be able to prep like a pro and do it any night of the week! As lets be honest 5 minutes is not a lot time at all!

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I think we can all agree if you can get away with prepping meals in 5 minutes you are more than happy to do so, but remember it must taste great otherwise it is not healthy!

A lot of you love cooking, but struggle to find the time, others simply don’t feel comfortable enough. Well we are going to solve both of these issues and on top of that if you are motivated by saving money I am going to help you with that too! (Seriously take a look at your weekly grocery bill after this!)

You often ask me how do I eat a lot cleaner, lose weight or sustain a healthy lifestyle when we have little time. But with 5 minutes and my colorful recipes not only will you tick all those boxes, but you will do so with yummy happiness as well! (Insert High 5 Emoji Here)

How to prep in only 5 Minutes!

So here is the first thing to understand. Just because it may take vegetables to roast in 20-25 minutes does not mean you have to stand there and watch it the entire time. I mean I love watching the golden crispy nature come about as much as the next person, but you may have emails to answer, friends to call, or just want to read a book.

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One of the biggest thing you will learn from this post is ‘Time on the Tools’. Effectively how much of your time it takes to prepare the food vs how long it takes for the food to cook. It may take 4 hours for a meal to cook, but if it only takes 5 minutes of your time then thats all you really need to worry about! All of my meal prep recipes to come will incorporate this process. So you can maximize on you time!

Whether it be chopping vegetables, using a blender or simply laying things out on a sheet tray, 5 minutes of YOUR time is all that is required.

I want you to time yourself doing this. I have tested it on some friends, see how you go. I want to know if you can do it in 4 minutes 🙂

This is the first of many meal prep posts, I just wanted to get the ball rolling for you guys. For more healthy recipes and weekly health related food and fitness tips be sure to sign up to the newsletter. You also get a FREE ebook full of healthy nourishing snacks 😉

If you have any questions, or queries or simply want to say high, don’t be afraid to reach out to me on social too @dan_churchill

For now Stay colorful my friends!

xo Dan

Recipe: Smokey Chicken, Colorful Rice and Nourishing Hummus

Prep Time: 5 minutes

Cook Time: 30 minutes

Cost: $12-14

Skill: Easy Peasy

Health Facts: The turmeric in the colorful rice is going to assist your immune system an optimize fat oxidization. Long grain brown rice is a serious complex carbohydrate, great for sustaining energy throughout the day. If you are after weight loss I would only add 1/4-1/2 Cup cooked rice to meals. If looking for muscle grown 1 Cup

Ingredients: (Makes 5 Meals)

5 Chicken Breasts

1 Tbsp Cumin

1 Tbsp Paprika

4 Tbsp Extra Virgin Olive Oil

2 Medium Sweet Potato

1/2 Head Cauliflower

Brussels Sprouts

1 Tbsp Turmeric

2 Cups Brown Basmati Rice

Salt & Pepper

Nourishing Hummus

1 Can of Chickpeas

1/2 Cup Extra Virgin Olive Oil

1 Garlic Cloves

1/2 Cup Hummus


  1. Ready Set Go! Preheat Oven to 400 Degrees F, then add 1 Tbsp olive oil to a large pan, sprinkle chicken breast with spices  and sear on one side for 2 minutes
  2. Whilst chicken is searing, roughly chop cauliflower and potatoes and transfer with brussel Sprouts to a roasting pan add chicken, cook side up on top (yes you can do this as the bacteria will be killed in the oven) and pop in the oven.
  3. Remove chicken after 10 minutes and continue to cook veggies for a further 30 minutes or until golden
  4. In a small pot combine rice with 4 Cups of water and turmeric, bring to a boil on high heat, cover and allow to simmer for 15 minutes on low heat
  5. Combine all hummus ingredients in a blender and blitz until smooth

Lets break this down into ‘Time on the Tools’

-Whilst searing chicken you should be chopping vegetables and then they go into the oven at the same time (3 minutes of your time max!)

-whilst that is roasting you are putting the rice on and then simply blitzing the sauce (2 minutes of your time max!)

-Thats its anything else is completely up to you!!!! 🙂

Don’t miss out on the FREE ebook with plenty of Healthy Snack Ideas!

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