Meal prepping in Thailand

Picture and recipe link for vegan pesto: https://food52.com/blog/6779-vegan-pesto-yes-you-can

This week will be my first time so I’m trying this out – Meal prepping! I’m making a schedule for my meals so I don’t eat too much or buy too much (on a budget). I’m also putting in a bit of my week schedule for nights I’m eating out etc 🙂 One of my issues here in Bangkok is that there is a limit to the food stuff I can buy – mostly because I’m used to Western foods such as spinach which I can’t seem to find here. Especially vegetarian or vegan meat replacements here are mostly either tofu, or these weird tasteless balls of I-don’t-even-know-what’s-in-there.

Breakfast is always the option of: eggs (1 or 2) and vegetables with optional a slice of bread or fruit OR homemade non-dairy yoghurt (a tube of egg-tofu mixed with unsweetened soy milk) with muesli and fruit.

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In between snacks are always options of: one piece of fruit, some vegetables, a slice of bread with peanut butter, a hand of nuts, a small bowl of popcorn. I drink a whole lotta water, and often leave water in the fridge overnight with some mint or ginger or lime or something.

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After dinner I allow myself a small cube of super dark chocolate 🙂 (non-vegan)

Monday

  • Breakfast: muesli with homemade soy yoghurt
  • Lunch at Terminal 21: rice with veggies and tofu. Bubble green tea. Sweet beans.
  • Dinner: Tomato-pepper soup

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1 red bell pepper

1 small carrot (and some celery if you like)

2 white onions

3 garlic cloves

Chili, cumin, nutmeg, oregano, optionally a vegan broth for basis

Olive oil

Whole tomatoes (4) or a can of whole tomatoes

2 slices of bread or 40g dry pasta

Roast bell pepper, onion and garlic. Cook broth with tomatoes, add spices and roast. Blend if you have one. Add pasta, or serve with bread.

  • Workout: swimming, 25 mins run
  • Snacks: before my run, I had two hands of trailmix. After my run, I also had an egg-tofu roll with cinnamon, a bit of sugar and a spoon of peanutbutter

Tuesday

  • Breakfast: two eggs scrambled with salt, pepper and currypowder, some veggies, 3 rambutan and a tiny banana
  • Lunch: Tomato-pepper soup and a small side of curry (no rice)
  • Dinner: almond-olive pasta

40g dry pasta

almonds

cherry tomatoes or roasted tomatoes

olives

1 red bell pepper

broccoli

1 egg

basil, salt, pepper

Roast almonds and bell pepper. Cook broccoli, pasta and egg. Combine 🙂

  • Workout: bootcamp
  • Snacks: My snacks today are a frozen banana with peanut butter and cinnamon, a small bowl (but somewhat excessive..) of trailmix and a small piece of frozen watermelon. I had two coffees.

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Wednesday

  • Breakfast:

Chatuchak plant market!

  • Lunch: Avocado-sprout sandwich (this is for one portion)

2 slices of bread

1 avocado

a hand of sprouts

200g baked mushrooms or 1 egg

Pepper, salt, vinegar

100g mixed lettuce

Toast bread, fill with ingredients, enjoy!

  • Dinner: lentil-salad

200g mixed lettuce

250g lentils

2 zucchini

1 onion

garlic

lime, optional: blueberries, pumpkin seeds from the curry pumpkin

Noodles (glass, egg or other)

Mint

Grill/bake the zucchini, onion and garlic, boil the lentils. Combine. Serve noodles with mint as side.

  • Workout: running
  • Snacks:

Seminar on equality in Thailand

Thursday

  • Breakfast:
  • Lunch: almond-olive pasta
  • Dinner: chickpea curry

250g chickpeas

Pumpkin (quarter): save the seeds for another dish!

2 carrots

Onion

Garlic, curcuma, chili, cumin, curry spices, optionally a curry paste

Coconut milk (200 ml)

Wax gourd (half)

Stick all the spices and veggies in a pot and let simmer until soft!

Rice, wholegrain or similar (80g total, so 40g dry per portion)

  • Workout: yoga

UN intern humanitarian happy hour

Friday

  • Breakfast
  • Lunch: lentil salad
  • Dinner: vegan pizza (this is for one portion)

pizza dough

asparagus

sundried tomatoes (preferably not on oil base)

Pesto made from: basil, arugola, walnuts, nutritional yeast, oil, garlic and lemon juice

Extra walnuts and arugola to top it off after baking 🙂

Optionally: figs

  • Workout: cycling

Saturday: non-planned meal day

  • Workout: high intensity interval training

Sunday: left-over day

  • Workout: resting day

Total shopping list:

figs

walnuts

basil

canned or fresh tomatoes

cherry tomatoes

lentils

chickpeas

pizza dough (ready to use or homemade)

asparagus

mint

lemon

lime

mixed greens (400g)

sundried tomatoes

garlic

onions

rice (wholegrain or similar)

Pasta (wholegrain or similar)

Gourd (wax)

Carrots

Noodles

Blueberries

Zucchini

Mushrooms

Sprouts

Avocado

Egg

2 red bell peppers

bread

almonds

broccoli

olives

condiments and spices: curry spices/paste, cumin, nutmeg, pepper, salt, broth, oregano, chili, oil, coconut milk, nutritional yeast, curcuma

 

 

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