Week 2: Meal Prep Ideas

Meal prepping for work or school can be a breeze this week by following my easy formula. Here is a breakdown of what I have on the menu!

MY SIMPLE MEAL PREPPING FORMULA:

1 x grab and go breakfast - I recommend trying to prep at least enough for three days of breakfasts!
1 x balanced snack to reach for - Choose something that is high in protein and fiber!
1x protein you can easily add to lunches (make it versatile- something you could add to salads, bowls, wraps etc.)
1x carbohydrate source to add to a variety of meals
Properly wash and store your produce- I recommend chopping up 3-4 vegetables to easily grab for snacks and to add to meals. This will make it much mor likely they will get eaten!

Here is what's on the menu this week:

Breakfast:

Baked Oats Without Banana

These baked oats without banana are great for those who dislike the banana taste or want to switch things up. Full of peanut butter, berries and heart-healthy fibre to start your day right.

Check out this recipe

Eating baked oats without banana with a fork, drizzling peanut butter on top.

Quick & easy protein for lunches:

Oven Baked Thin Sliced Chicken Breasts

Baked thin sliced chicken breast is the lean protein you need for ingredient prep. Add to salads, pastas, or wraps to build a balanced, high protein meal.

Check out this recipe

Baked thin sliced chicken breast on a salad.

Easy lunch idea:

Curried Couscous Vegan Salad

Curried couscous vegan salad is an easy, healthy, plant-based recipe for meal-prep. Tossed in a tahini curry sauce, it's full of flavor and nutrients!

Check out this recipe

Close up of curried vegan couscous salad.

Carbohydrate to easily add to meals:

Easy Air Fryer Diced Potatoes

Salty, addictive and way crispier than oven baked. These air fryer diced potatoes are the easiest side for any protein or veggie.

Check out this recipe

Close up of crispy air fryer diced potatoes in a bowl with a spoon.

Easy snack:

Brownie Protein Bars (Nut Free, Gluten Free, No Bake)

These nut free protein bars taste like a fudgy chocolate brownie, but with 10g of protein. Low sugar, gluten-free and the best high protein snack!

Check out this recipe

Brownie nut free protein bars with rainbow sprinkles.

Dips to pair with veggies:

Loaded Hummus

Tired of boring hummus? This loaded hummus is about to be your new favourite crowd pleasing appetizer. An easy lemon garlic hummus topped with fresh vegetables and herbs... what's not to love!

Check out this recipe

Garlic Herb Cottage Cheese Dip

Packed with fresh garlic and herbs, this easy cottage cheese dip is the perfect appetizer for occasion. Serve this creamy high protein dip with veggies and crackers for a healthy summer snack!

Check out this recipe

Dunking a cucumber into herb and garlic cottage cheese dip.

Meal prep storage staples:

Vegetable tray

I get asked where I got my vegetable tray every time I post it. Unfortunately the exact one we have is very old, and I haven't been able to find a link for the exact same one.

However, I've rounded up a few similar options you can try out:

Containers

9 piece- glass container set with lids - these are great because it comes with small, medium and large options!
5 piece- glass container set with lids- I find medium containers are the most versatile, so if you are looking for just the medium sized, these are a great option!

PS. Don't forget to check out my week one of meal prepping roundup post HERE!

If you found this post helpful and would like to continue learning more about meal prepping don't forget to join my email newsletter list for a weekly meal plan sent directly to your inbox!!

PS. I love seeing my recipes in action! If you decide to make any of these meal prep recipes, don't forget to snap a photo and tag me on Instagram- @nourishedbynic! I also always appreciate comments on the posts here on the site!

MY SIMPLE MEAL PREPPING FORMULA:

Here is what's on the menu this week:

Meal prep storage staples:

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