Meal Prep Made Easy

Meal prepping can be a daunting task. It can be expensive, time consuming and no fun, BUT if done properly, it can make a huge difference without the deep hole in your wallet. Also, if you want to reach certain goals, you must be willing to put in the work to prepare yourself for success. The reason I love meal prepping is it keeps me accountable to what I'm putting in my body and encourages me to eat the food I buy at the grocery store and prepare myself.

My first suggestion to people with meal prep is not to overwhelm yourself. You don't have to make/ prepare every morsel of food you will be eating for the next five days; start with one thing. Take a look at your schedule and try to determine when you will be at your busiest. Do you have crazy mornings? Prep a meal for breakfast. Is the last thing you want to do when you get home at night to cook? Prep your dinners for the week. Or maybe its the 3pm crash of energy, so making one afternoon snack is where you need to start.

Next up - make a list. Go into the grocery store knowing exactly what you need - no point in spending money on things you won't end up using, so be prepared going in! Once you've got your ingredients, you're ready to go. It may take some time at first while you figure out how long you need to cook certain things for (see below for time breakdowns), but once you get the hang of it, I promise it gets easier!

Here's a brief rundown of just a few things you can include in your meal prep ...


Chicken - season (Mrs. Dash has great flavours) & cook for 35-40 minutes at 350° • Ground Turkey or Beef - season & sauté with coconut oil on medium-high heat

Tilapia - season (lemon pepper and lemon juice) & cook with olive oil on medium-heat for 3-4 minutes each side

Black Beans/ Chickpeas - easy protein to add into a salads or a stir fry

Hard Boiled Eggs - place several eggs in a pot of water, cover with lid and bring to a boil. Turn off heat once boiling and let sit for several minutes, shock in cold water to peel!

Canned Tuna/ Salmon PattiesSee link


Spaghetti Squash - cut squash down the middle, remove seeds and season with olive oil, sea salt and pepper. Place halves face side up and cook for 40minutes at 350°

Quinoa - 1:2 ratio of grain to water; place 1 cup of quinoa with 2 cups of water (or broth), let pot come to boil, then turn off heat and let sit until liquid is fully absorbed.

Sweet Potatoes -



Roasted Vegetable Medley - cut up your favourite vegetables and place on tinfoil sheet. Season with olive oil, pepper and sea salt and seal the tinfoil shut. Place in oven or BBQ for 15-20minutes.

Steamed Green Beans - place green beans in pot with water, cover and let come to boil. Turn off burner and let steam finish the cooking process.

Asparagus - cut bottoms off of asparagus and place on tinfoil sheet. Season with olive oil, pepper and sea salt and seal the tinfoil shut. Place in oven or BBQ for 15-20minutes.


Energy Bars -


Hummus + Vegetables - chop up vegetables of choice + hummus (store bought - look for minimal ingredients) or homemade recipe

Smoothie - milk of choice + fruit + leafy green vegetable (spinach, kale, etc.) + protein powder (optional) + additional superfoods (flax seeds, chia seeds, cacao nibs, etc.)

Protein Bar - Quest Bar, BioSteel Nutritional Bars, Oh Yeah! One Bar, Lara Bars, KIND Bars, etc.

If you're interested in getting more info on a specific sequence of meal prep, email and I can send you additional resources!