4 Easy Meal Prep Recipes Under 30 Minutes You Can Make For Guilt-Free Office Lunches

Simple meal prep recipes 

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It’s easy to get caught up in the whirlwind of everyday work, and when you’re stuck on an urgent report, all we want is quick and fuss-free lunches. Ain’t nobody got time to decide what to eat when we’re juggling countless deadlines and meetings.

Meal preps are a seamless way to start our foray into a healthier and more convenient lifestyle. But if you’re a picky eater like me, then eating the same thing consecutively is honestly unimaginable. With these quick meal prep ideas created using easily accessible FairPrice Housebrand products, you’ll be able to breeze through the week with a variety of guilt-free lunches.

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1. Overnight Oats

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We’ve heard about overnight oats often enough – and for good reason. It’s such a simple dish that requires zero cooking yet is chock-full of nutrients and fibre to keep you full throughout the afternoon. 

Overnight oats are best made with rolled oats so that their texture can be retained – we used FairPrice’s Rolled Oats in our recipe. They’re 100% wholegrain too, which helps with controlling blood sugar, and slows food digestion so you’ll feel full longer. It’s best to avoid instant oats as it can end up being too mushy! 

We also added FairPrice’s Premium Baked Almonds as toppings in our recipe, which add an extra crunch to the pudding-like consistency of the soaked oats. If almonds aren’t for you, feel free to add any other toppings like chocolate chips, chia seeds and even fruits! 

Mix your ingredients well for the full flavour! 

Yield: Serves 4

Prep time: 20 minutes 

Ingredients: 

1 cup FairPrice Rolled Oats
3 tbsp Greek yoghurt
2 tbsp honey
3/4 cup fresh milk
¼ cup Premium Baked Nuts – Almonds, chopped. 

Steps:

1. Combine the rolled oats and fresh milk in the mason jar 
2. Add the greek yoghurt, honey, and then seal to chill in the fridge overnight. 
3. To serve, garnish with almonds. This simple-to-make dish can be enjoyed cold or heated up in the microwave. 

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 2. Soy Honey Chicken Instant Vermicelli 

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Instant noodles are delicious, but they’re not as healthy as they can be. For a modern twist, just pour boiling water to this jar of ingredients it’ll be ready in a bit – same instant goodness, but minus the MSG. 

When you’re dead beat after a day of work and you can’t seem to gear up the energy for 30 minutes of meal prep, this Soy Honey Chicken with Vermicelli is a dish you can fall back on. 

To put this dish together, just combine a number of your desired ingredients in a glass jar with FairPrice’s Rice Vermicelli, before keeping them chill in the fridge. With ingredients that are either pre-cooked or edible raw, you’ll be able to quickly heat it up for consumption during lunchtime.  

The vermicelli is naturally trans-fat and cholesterol-free, and you can still bring the health factor up a notch by adding plenty of vegetables. To make our broth a tad sweeter, we’ve also added in some of FairPrice’s 100% Pure Honey. 

There’s no need to stick to this recipe strictly. Feel free to try a beef, pork, or vegetarian version – whichever suits your fancy! 

Nothing like a good ol’ noodle pull

Yield: Serves 2

Prep time: 20 minutes

Ingredients: 

1 cup FairPrice Rice Vermicelli
1 piece chicken breast
2 tbsp FairPrice 100% Pure Honey
1 tbsp soy sauce
1 tbsp fish sauce
1 tsp pure olive oil
½ cup edamame
1 tsp sesame seeds 

Steps: 

1. In a saucepan on medium heat, bring a pot of water to boil and gently poach the chicken breast 10 minutes until it’s cooked thoroughly. Shred chicken breast by pulling apart with a fork or with your hands. 
2. Place some shredded chicken into a jar, then add the soy sauce, fish sauce, honey and olive oil. 
3. Place edamame in boiling water for 3-4 minutes
4. Add edamame into the jar, and top it off by adding vermicelli noodles
5. To serve, pour boiling water into the jar and make sure the contents are mixed well. Let the vermicelli soak for approximately 5 minutes before eating.

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3. Kimchi & Chive Dumplings Korean Rice Bowl 

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If you’ve got a bigger appetite and prefer more carbs for lunch, try this rice bowl that matches the standard for authentic Korean food with FairPrice’s Chive Dumplings.  

We’ve all been swept up in the rave over brown rice in the pursuit of healthier diets, and this is why: unpolished brown rice has 5 times the fibre and double the iron of white rice! That’s why we opted to use FairPrice’s Thai Brown Rice in this Korean bento box, amping up the guilt-free factor. 

Topped with kimchi, some broccoli and a sunny side up, this rice bowl is likely to induce gasps of “wahhhs” from colleagues when you open up your lunchbox. 

Dumplings go best with some soya sauce or vinegar!

Yield: Serves 2

Prep time: 20 minutes

Ingredients: 

1 tsp sesame oil
1 tbsp soy sauce
1 tsp sugar
1 cup broccoli, chopped into bite-sized pieces
12 pieces FairPrice Chive Dumplings
1 cup cooked FairPrice Unpolished Brown Rice
1 tbsp olive oil
¼ cup kimchi (tbsp)
1 egg 

Steps: 

1. To prepare the dumpling dressing, combine the sesame oil, soy sauce and sugar in a small bowl and mix well. 
2. In a small pot, steam the chive dumplings over a bamboo steamer for 8 minutes and set aside. 
3. Place the broccoli in the small pot filled with water and cook till its soft and tender. This should take around five minutes. 
4. In a frying pan on low heat, heat the olive oil and fry a sunny-side-up egg. Set aside when it’s cooked.
5. To serve, assemble all the ingredients together in a lunchbox and store in the chiller. The rice bowl can be kept for a maximum of three days in the fridge. 

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4. Egg Sando 

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Egg Sando puts a twist on the classic egg mayo sandwich. To counter any concerns over the nutritional content of a simple egg mayo sandwich, we chose to switch the usual white bread for FairPrice’s Low GI Wholemeal Multigrain Bread that has whole grains and lower sugar content instead.

And if you’re one of the many who get a thrill from seeing the runny goodness of a soft-boiled egg yolk, you’ll be in for a treat. Both hard-boiled and soft-boiled eggs are incorporated here, so you can get the best of both worlds. 

Just look at that bright egg yolk waiting to ooze out 

Yield: Serves 4

Prep time: 20 minutes

Ingredients:

8 eggs
3 tbsp mayonnaise
8 slices of FairPrice Low GI Multigrain Bread
1 tsp yellow mustard 

Steps: 

1. Bring a pot of water to boil and lower the eggs into them. After six minutes, remove two of the eggs and plunge them in cold running water. 
2. After 10 minutes, remove the rest of the eggs and plunge them in cold running water as well. 
3. To make the egg salad filling: chop the hard-boiled egg into smaller pieces. Mix with the mayonnaise, salt, and pepper to personal preference. 
4. To assemble the sandwich, spread a thin layer of mustard on one slice of bread and mayo on the other slice of bread. 
5. Place the soft-boiled egg in the middle of the bread slice, with the yolk side facing down. Spread egg salad on both of its sides and cover with another slice of bread on the top. 
6. Remove the bread crust on all four sides, then slice through the sandwich in half. Make sure to slice through the egg half. Serve immediately or store in the fridge for up to a day.

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Healthy meal prep with FairPrice products

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With simple meal preps to get you through hectic office lunchtimes, there’s no need for indecisiveness or last-minute work to get you all frazzled at noon. It’ll also be easier for us to stick to our budget for the month when there’s no temptation to splurge on mala or bubble tea! 

Shopping for quality ingredients for your meal prep is not only wallet-friendly but also easier now with FairPrice Housebrand products. And we’re digging the look of their newly revamped packaging – conscious eaters will be glad to find that many of their products also carry the Healthier Choice symbol and are 100% wholegrain or 100% pure.  

We are no stranger to the FairPrice’s Housebrand as it’s been around for many years. Plus, with so many FairPrice outlets peppered across the island, there’s always one we can head to for grocery shopping anytime.

Find out more about FairPrice’s Housebrands here 

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This post was brought to you by FairPrice.
Photography by Reynard Lee, recipes by Suphon Liao.