How to meal prep?

This is a questions I receive very often in my direct messages, so I decided to write a blog to share how I do it and to share some tips and tricks.

If you don’t know what meal prep is, it’s basically cooking “in bulk” or ahead to have meals ready for the next few days or even a whole week. It’s a great tool to eat healthy home-made meals when you don’t have the time to cook. You can meal prep for the whole week, a for a few days, or even just for the next day. It’s up to you how much you want to cook ahead.

If you are new to meal prepping I would recommend starting with a 2-day meal prep. This will help you get a sense of how far you are able to cook for and if you enjoy pre-made meals. Starting with a full week might be overwhelming and eating the same thing every day is not ideal.

If cooking is not for you but you are still interested in having meals ready, look for a meal-prep service in your area. My favorite is Snap Kitchen! They have stores in Dallas, Austin, Houston, and Philadelphia. I love all their plates because they are made with local, organic ingredients and all of their menu items are portion controlled and labeled with the full nutritional content. They make it convenient for you to simply place your order on their app and pickup at any location or get them delivered to your home.

If you are either cooking or purchasing, here are a few suggestions I have for your 2-day meal prep to give you an idea of what you can cook ahead and bring to work.

Breakfast:

Overnight Oats

• ¼ c oats
• Scoop vanilla protein
• 1 tbs of shredded coconut or almond butter
• 1 tbs chia seeds or flex seeds
• Cinnamon
• ½ Almond milk

Spinach Goat Cheese Scramble

• From Snap Kitchen

Green Smoothie

I add all of the ingredients to the blender except the milk the night before. I add the liquid and blend in the morning before leaving to save time.

• Scoop vanilla protein
• 1 tbs chia seeds
• Handful spinach
• 1-2 tbs almond butter
• 2 cups unsweetened nut milk

Lunch

Vegan Miso Salad (you can add your choice of protein ass well)

• 3 large kale florets chopped
• Handful baby spinach
• Half a small purple cabbage chopped
• Handful baby arugula
• 1 block cooked extra firm tofu
• 1 ½ c steamed edamame
• 1 cucumber
• 1 c chopped carrots
• 3 large mushrooms
• 1/3 sliced red onion
• Miso-ginger dressing
  • Got mine at trader joes, but here is a link to a recipe I found online.

Shrimp and Cauliflower Grits

• From Snap Kitchen

Dinner

Tuna Toast + Green Salad

• 2 piece of toast
• 1 can tuna in water
• Tomato chopped
• 1 tbs of avocado mayo or 1/2 avocado
• 1 tsp Dijon mustard
• Dash olive oil
• Lemon juice
• Salt and pepper
• Spring mix for salad
• Drain the tuna and mix all the ingredients together. Top the toast with the tuna and enjoy with spring mix for the extra fiber.

Crunchy shrimp

• From snap kitchen. I decided to cook it in an iron and add kale to it.