Meal Prep Week 18

Here's how a dietitian meal preps breakfast, snacks and proteins for balanced meals during the week.

Welcome back to week 18 of my meal prep series! As usual, I'm sharing my easy meal prep formula, and the recipes I made this week.

This week we're going back to basics and keeping things VERY simple. No complicated recipes; these are all super easy and low effort. Although some weeks I can pound out 5-6 recipes, sometimes I only have time for a few, and that's okay too! Meal prepping looks different day to day, even for a dietitian and recipe developer. It should fit your routine, not add a huge stress to the start of your week.

Enjoy this week's recipe!

My Meal Prep Staples

1. 1x grab and go breakfast. I always make a balanced recipe that is easy to grab in the morning, setting me up for success on busy days.
2. 1-2 x balanced snacks. One sweet, one savory so I can have a variety of options.
3. 1x versatile protein for lunches. Versatile protein options are key, so I can use in multiple different meals (ie. salads, wraps, bowls).
4. 3-4 fruits and vegetables. One of my favorite hacks is washing and chopping up my produce at the start of the week. This makes it way more likely that you'll actually eat them!

Week 18 Recipes

Breakfast

Cottage Cheese Egg Bites

If you love the Starbucks egg bites, these are my homemade version that taste just as good. They only take 15 minutes and you can load them up with whatever veggies you like. These egg bites reheat well, but they also taste really yummy straight out of the fridge. I like pairing them with some fruit and toast for a balanced breakfast.

Proteins

Chicken Salad

My 5 ingredient chicken salad will always be a staple in my routine. And if you're bored of the classic version, I have so many other flavour variations:

• Mexican Street Corn Chicken Salad
• Cranberry and Pecan Chicken Salad
• Honey Mustard Chicken Salad
• Greek Tzatziki Chicken Salad

You can eat chicken salad as a dip with crackers, or add it to wraps, sandwiches and salads. Again, versatility is key with my meal prep proteins.

Snacks

Greek Yogurt Dill Veggie Dip

Dips are one of my go-to snacks to prep because they pair well with any veggies I chop up. I try to make a dip that's a bit higher in protein, to make any snack automatically more balanced. This Greek yogurt-based dip tastes similar to a ranch, with lots of fresh dill. It's so yummy with crackers, chips, baby carrots- whatever you like!

Chopped Vegetables

This week, I chopped up carrots and celery for my veggie tray. Both can be stored in containers filled with water to keep them crisp and fresh.

Unfortunately, I don't have a link for the tray I use, but I have provided a few alternatives that I like:

• Covered veggie tray with dip holder
• Round locking veggie tray
• Round covered veggie tray
• Covered veggie tray with handle (but no dip holder)

Fruit

I washed and dried raspberries and blackberries for this week. Not only are berries an excellent source of fibre and antioxidants, but they're easy to add to yogurt, oatmeal, or just pair with some nuts for a snack.

More Meal Prep Inspiration

Check out weeks 1-17 of my FREE meal prepping series for more recipes and inspo: