20 Tips For Easy Meal Prep

When my friends ask me questions about how I meal prep, I tend to get a case of verbal diarrhea and start spewing out all the small, handy tips that have come to serve me over time. Of course, I’m not sure how well that information is truly remembered in person when it sounds something like: “and then I do thiiis with lemons and thiiis with eggs and buy thiss and do thatt”. People nod, remember one or two things, and the rest is probably forgotten.

Which is why a) I’m putting together a free eBook about meal prep that’s coming your way soon; and b) I’m sharing some of the verbal diarrhea with you today.

So in no particular order, here are some small, handy tricks that help me remain sane/healthy during a busy week:

  1. Boil 6-8 eggs at a time, so you have access to a portable, high protein snack throughout the week
  2. Squeeze 1-2 lemons into a small mason jar for the entire week. Makes drinking lemon water much easier without the hassle of squeezing/slicing a lemon each time!
  3. Always. Buy. Hummus. It will save you when you are hungry from making bad choices.
  4. Always. Buy. Nut butter. See above point for reasoning.
  5. Buy large carrots instead of baby carrots, the latter are much sweeter.
  6. Chop up carrots, cucumber, celery sticks & bell peppers for the week. Voila the perfect snack for your hummus!
  7. Bake 2-3 sweet potatoes for the week. It’s the perfect “starchy” side dish to indulge your sweet tooth. I’ll have a few thick slices per serving.
  8. Buy nuts & seeds in bulk. Then store them in glass mason jars in the fridge. It keeps them fresher and they last longer.
  9. Crush Mary’s Organic Crackers onto your salads for an extra crunch.
  10. When your boxed organic greens are halfway done, use the box itself to make/toss salad instead of putting it in a brand new container. For example: add veggies, nuts & seeds + salad dressing to your leaves, close the lid and shake to mix ingredients…and you’re done.
  11. Make a basic salad dressing ahead of time to use throughout the week. My favourite is 1/3 cup olive oil + 1/4 cup balsamic vinegar + 1 Tbsp. lemon juice. You can add in 1 Tbsp. of a dried herb of your choice.
  12. Throw half an avocado as a source of good fat into your meals. If you’re feeling hungry after big meals, it might be because it was only carb + protein…a very common mistake.
  13. Freeze berries and sliced bananas. Keep them in ziploc bags and use for smoothies.
  14. Make your own ghee, for a delicious, healthy, buttery cooking oil. No, I’m not insane, it’s super easy. Take one stick of organic, grass-fed butter, heat it on low for 1 hour in a pot, skim off the sediments on top, and then strain the golden liquid into a mason jar. This stuff is $20 in a store, and $5-$7 when made at home.
  15. Bake multiple fish or chicken fillets at a time. Why bake one when you can bake six?
  16. If you’re not going to take the time to cut, wash and dry your greens, just buy the boxes of organic, washed greens. It’s better than not eating them at all. Just make sure to recycle the plastic!
  17. Motivate yourself with these ideas to get yourself in the kitchen
  18. Buy two glass/stainless steel water bottles. One for home, one for work. Keep them there so you never have to say “ahhh I left my water bottle at home/work!”
  19. Keep a good protein bar handy at all times, or a trail mix in your backpack/purse. When hangriness strikes, better to have something on hand than making a beeline for Cinnabon. These days I’m loving Hemp Heart Bars, Larabars & Simply Protein.
  20. Make whole grains in bulk like brown rice and quinoa. Keep a container ready for the week! Bonus tip: Use a 1/2 -1 cup measuring spoon to portion out your serving of grain from the container…it’s easy to go overboard with grains!

About Alina

I'm a Holistic Nutritionist based in Toronto, Canada and my official title is Certified Nutritional Practitioner (CNP). I received my diploma in Applied Holistic Nutrition from the Institute of Holistic Nutrition. I'm a coach and an educator. Follow Alina on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.
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  1. Would like to be on your email list! I was diagnosed with high blood pressure and the medications are not working. I would like to change my diet completely. Thank you!

    1. Hey Barbara! Ghee is really popular in South Asia & the Middle East, and widely available now in the West. It’s clarified butter without the milk solids, essentially making it lactose & casein free. It’s extremely delicious and fantastic for high heat cooking 🙂

  2. Hi. Thanks for all the tips! I’m sure we are all looking to simplify food prep. I’m a bit worried about keeping certain foods for up to a week though – I read that cooked rice goes off quickly and must be eaten within 2 days. For the sweet potato – do you bake it in its skin? I peel mine and wouldn’t like to risk leaving it for 4 or 5 days in the fridge. Thanks for your advice.

    1. Hi Blanca, glad you enjoyed the tips 🙂 Rice can keep anywhere up to 4-6 days in the fridge, and I’ve kept sweet potatoes for up to a max of 5 days as well. Beyond that it goes a bit mushy! Hope that helps.

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