How to Meal Prep – Ep. 36 – BANGERS AND MASH ($2.25/Meal)

Some know this as Bangers and Mash, others know it as, sausage and mashed potatoes, haha! But wherever you’re from, this is a quick to make, healthy meal using sausages with gravy and mashed cauliflower with garlic and herbs. YUM! Who said meal prep had to be boring?


Meal prepping saves you time, money and keeps you on track for your fitness goals. If you are new to meal prepping, welcome! We are here to help you with our full series on HOW TO MEAL PREP! We have meal prep for weight loss, easy meal prep recipes and meal prep for bulking! If you are bulking, just double or triple the carb source in our recipes! Enjoy!






Make meal prep easier with these stackable containers:

Need a scale to measure your food? This is the one we have:

Adam swears by these knives:

Our cookware:



1. Meals can last in the fridge 4-5 days. After that, freeze. Take out the night before eating and defrost in the fridge.
2. Can be eaten cold, but if you want to reheat, heat in a covered saute pan for a few minutes.


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Ingredients are to make 4 SERVINGS:
Easily double or triple the ingredients to make more!

2 heads of cauliflower (about 1kg total)
2 cloves of garlic
1 (200g) large onion
2 tbsp olive oil
8 (about 75g each) preservative free pork sausages (or any kind of sausage)
2 tbsp arrowroot flour (or you can use corn flour/corn starch but there are more carbs in corn flour/corn starch)
2 cups of water
2 tbsp of either organic butter or cold pressed extra virgin olive oil
1 tbsp of dried mixed herbs (if you don’t have mixed herbs, can use any of these: rosemary, thyme, oregano, basil or parsley)
1/4 tsp ground nutmeg
1/4 tsp white pepper (or black if you don’t have white)
1/4 tsp himalayan pink salt


— MACROS (in grams) —
(per serving if you divide into 4 meals)

Calories: 560
Protein: 30
Carbohydrates: 23
Fat: 41
Sugar: 9
Fiber: 8

*calculated by MyFitnessPal*


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