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This 1-Hour Iron-Maxxing Meal Prep brings together three plant-powered recipes built around naturally iron-rich ingredients, including lentils, tofu, oats, seeds, chickpeas, dried apricots, and dark chocolate. Vitamin C-rich ingredients such as berries, oranges, peppers, tomatoes, and lemon are paired throughout the meal prep for a practical breakfast, lunch, and snack you can prepare together in about an hour.

Super Berry Bircher with Sesame Crumble

A make-ahead berry bircher made with oats, chia, yogurt, orange, and mixed berries, finished with a crunchy homemade sesame crumble made with pumpkin seeds, sesame seeds, pistachios, and tahini.

Makes 4 servings

Ingredients

For the Bircher

• 120g rolled oats
• 30g chia seeds
• 400ml milk or fortified oat milk
• 200g yoghurt or Skyr
• 1 teaspoon vanilla
• 1 teaspoon cinnamon
• Zest of 1 orange
• 1 tablespoon orange juice
• 1–2 tablespoons maple syrup
• 300g mixed berries

For the Sesame Crumble

• 30g pumpkin seeds
• 25g sesame seeds
• 40g pistachios
• 30g tahini
• 1 tablespoon maple syrup
• 1/2 teaspoon cinnamon
• Pinch of salt

Directions

1. Mix the ROLLED OATS, CHIA SEEDS, MILK, YOGHURT, VANILLA, CINNAMON, ORANGE ZEST, ORANGE JUICE, AND MAPLE SYRUP together.
2. Fold the MIXED BERRIES through the bircher mixture.
3. Divide evenly between four meal-prep containers.
4. Combine the PUMPKIN SEEDS, SESAME SEEDS, PISTACHIOS, TAHINI, MAPLE SYRUP, CINNAMON, AND SALT.
5. Bake the crumble at 180°C FAN / 356°F for 10–12 minutes, stirring halfway through.
6. Allow the crumble to cool completely.
7. Store the crumble separately and add it to the bircher immediately before eating.

Tandoori Lentil & Tofu Wraps

Wholemeal wraps filled with roasted tandoori-spiced tofu, lentils, cauliflower, peppers, and onion, then finished with crunchy cabbage, tomatoes, pickled onion, fresh herb chutney, and lemon.

Makes 4 servings

Ingredients

For the Filling

• 500g firm tofu
• 400g cooked or tinned lentils, drained
• 1 large cauliflower
• 2 red peppers
• 1 red onion
• 2 tablespoons olive oil
• Juice of 1 lemon
• 2 garlic cloves, grated
• 1 teaspoon grated ginger

Tandoori Spice

• 2 teaspoons cumin
• 2 teaspoons coriander
• 2 teaspoons paprika
• 1 teaspoon garam masala
• 1 teaspoon turmeric
• 1/2 teaspoon chilli
• 1/2 teaspoon ground ginger
• 1/2 teaspoon garlic granules
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

For the Chutney & Serving

• Handful fresh mint
• Handful fresh coriander
• 1/2 green chilli
• 1 small garlic clove
• Juice of 1/2 lemon
• 1–2 tablespoons oil
• 4 wholemeal wraps
• 1/2 red cabbage
• 250g tomatoes
• Pickled red onion
• Extra lemon

Directions

1. Prepare the TOFU, CAULIFLOWER, RED PEPPERS, AND RED ONION for roasting.
2. Toss the tofu, drained lentils, cauliflower, peppers, and onion with the TANDOORI SPICES, OLIVE OIL, GARLIC, GINGER, AND LEMON JUICE.
3. Roast at 200°C FAN / 392°F for 30–35 minutes, tossing halfway through, until golden and lightly charred.
4. Blend the MINT, CORIANDER, GREEN CHILLI, GARLIC, LEMON JUICE, AND OIL until the chutney is smooth.
5. For meal prep, store the roasted filling, chutney, cabbage, tomatoes, pickled onion, and wraps separately.
6. When ready to eat, fill each WHOLEMEAL WRAP with the roasted tofu-lentil mixture, shredded red cabbage, tomatoes, pickled red onion, and chutney. Finish with fresh lemon.

Dark Chocolate, Apricot & Chickpea Clusters

Crispy chickpeas, dried apricots, pumpkin seeds, and pistachios come together with dark chocolate for an easy meal-prep snack with plenty of contrasting crunch and texture.

Makes approximately 10–12 clusters

Ingredients

• 1 x 400g tin chickpeas, drained
• 100g dark chocolate
• 50g dried apricots, finely chopped
• 30g pumpkin seeds
• 40g pistachios, roughly chopped
• 1 teaspoon olive oil
• Zest of 1 orange
• Flaky sea salt

Directions

1. Dry the CHICKPEAS thoroughly.
2. Toss the chickpeas with the OLIVE OIL.
3. Roast at 200°C FAN / 392°F for 25–30 minutes until crispy. Alternatively, air fry for approximately 15 minutes.
4. Melt the DARK CHOCOLATE.
5. Stir the DRIED APRICOTS and some of the chopped PISTACHIOS AND PUMPKIN SEEDS through the melted chocolate.
6. Spread or spoon the mixture onto baking paper and shape into a compact layer that can be cut into small rustic squares once set.
7. Press the crispy chickpeas into the chocolate mixture and finish with the remaining pumpkin seeds, ORANGE ZEST, and a small amount of flaky sea salt.
8. Chill for 20–30 minutes, or until completely set.
9. Cut into small, slightly irregular squares for serving.

Your Complete Shopping List

Ingredients:

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Fresh

•   300 g mixed berries
•   2 oranges
•   2 lemons
•   1 large cauliflower
•   2 red pepper
•   2 red onions
•   1/2 red cabbage
•   250 g tomatoes
•   mint
•   coriander
•   1/2 green chili
•   garlic
•   fresh ginger

 

Chilled

•   200 g yogurt (or skyr)
•   400 ml milk (or fortified oat milk)
•   500 g firm tofu

 

Cupboard

•   120 g rolled oats
•   400 g tinned lentils (cooked lentils)
•   1 400g tin chickpeas
•   30 g chia seeds
•   pumpkin seeds
•   sesame seeds
•   pistachios
•   tshini
•   50 g dried apricots
•   100 g dark chocolate (70%+)
•   4 wholemeal wraps
•   olive oil
•   maple syrup

 

Spices & Flavor

•   cumin
•   coriander
•   paprika
•   garam masala
•   turmeric
•   chilli
•   garlic granules
•   cinnamon
•   vanilla
•   black pepper
•   flaky sea salt
•   pickled red onion

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.