Meal Prep Week 6

After a week of vacation, we're back with another FULL week of meal prep!

As a dietitian, I always find this is the best way to get back into a routine after time off is starting in the kitchen. I like to do a deep clean and take inventory of what we have in the fridge and then I get to work with the prep!

my take on meal prepping

I've never been someone who loves eating the same thing every single day. Which is why I've created my own version of meal prepping that combines 'ingredient prep' with 'meal prep' to create a combination of versatile meal and snack options that make eating healthier easier during the week.

This weeks meal prep is a little smaller than normal but it took me a total of one hour from start to finish and helped set my week up for success!

easy meal prep formula

This is my go-to general formula I like to follow to help me figure out what I'm prepping for the week:

• 1 x grab and go breakfast - Try to make enough for 3 breakfasts to avoid getting bored.
• 1-2 x balanced snacks - To help myself make healthier choices when I'm hungry I like to have a few protein and fiber-containing snack options ready to go!
• 1x versatile protein for lunches- This can be a whole protein such as chicken, tofu, beans etc. or a salad variation ie. tuna salad, chicken salad, smashed chickpea salad. Try to make it versatile so you can add it to wraps, salads, sandwiches etc.!
• 1x fiber-filled carbohydrate source to use as a base of your meals (quinoa, rice, pasta, etc.)
• Properly wash and store your produce- I recommend chopping up 3-4 vegetables or fruits. This will make it much more likely they will get eaten!

Remember- everyone is different! What works for me may not be what works for you! If this seems overwhelming-I always recommend starting small! Try prepping ONE thing this week and slowly increase to find what works best for you.

This weeks menu:

I kept things really simple this week by taking advantage of frozen/ minimal prep produce options. To make my days easier I made one option for breakfasts and one option for an easy versatile lunch!

Breakfast

• Flavourful and a great source of fiber! I love p airing these with some hard boiled eggs, cottage cheese or Greek yogurt for protein!

Lunch

• This fajita filling is a versatile protein and vegetable option to pair with quinoa or lettuce for a fajita bowl or it can be added to a wrap or tacos!

Snack

Sweet option:

• Savory option: chopped vegetable tray + crackers to pair with hummus!

Carbohydrate

• Quinoa: Quinoa is one of my go-tos for an easy carbohydrate source to have on hand for meals during the week. However some other great options include rice, Bulgar, faro, cous cous, roasted potatoes or pasta.

Produce

• Vegetable tray: This week I chopped up bell peppers, carrots, and cherry tomatoes (plus I also have some mini cucumbers on hand as well)!
• Frozen blueberries: for an easy no-prep antioxidant-rich fruit I can add to my meals and snacks!
• Apples : amazing to pair with nut butter for a balanced snack
• Lettuce: A versatile option for lunches and dinners! To wash leafy greens (such as lettuce) I recommend thoroughly rinsing and drying the leaves using a salad spinner. Pace a folded paper towel at the bottom of a large container, and adding the washed lettuce onto of the paper towel. This helps catch excess moisture.

Dinner ideas:

Chicken:

Turkey:

• I'm pairing these with some quinoa, lettuce and bell peppers + topping with feta cheese for an easy 'Greek-inspired' bowl!

Vegetarian:

Storage 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!

Sectioned Vegetable Tray:

• I get asked where I got my vegetable tray every single time I post it. Unfortunately the exact one my family has is OLD (vintage according to eBay), and I haven't been able to find a link for the exact same one (if you ever find it please let me know).
• However, I've rounded up a few similar options you can try out:
• Covered veggie tray with dip holder
• Round locking veggie tray
• Round covered veggie tray
• Covered veggie tray with handle (but no dip holder)

More meal prepping inspiration

Don't forget to check out the past weeks for more free weekly meal prepping ideas!

• Week 1 Meal Prep Round-Up
• Week 2 Meal Prep Round-Up
• Week 3 Meal Prep Round-Up
• Week 4 Meal Prep Round-Up
• Week 5 Meal Prep Round-Up