• Michelle Tran

5 Steps for an Easy Meal Prep

Healthy eating doesn’t have to feel like a chore and if it does, well this blog is for you.

Trust me, I’ve been there. New changes can be overwhelming and discourage you from sticking to these new habits. I mean A&W is open 24/7 right?

But once you get past the first lil hump, your body will thank you and you’ll be obsessed with how easy, delicious and not to mention satisfying meal prepping can be.

Here are some tips to falling in love with preparing your meals for the week:

1. Make a Plan

Benjamin Franklin once said “If you fail to plan, you are planning to fail” and he was right. Schedule in a few hours before the beginning of your week. I prefer Sundays after church to jump start my week. Review your weekly plans and account for any dinner outings and events that won’t require any lunch or dinner preps. Review your recipes and make a list of what groceries you’ll need for the week. This will keep you from making multiple trips to the grocery store, keep you on budget and help you stay focused on your health goals.

2. Collect Easy Recipes

There are so many resources available to us - Instagram, Facebook, Pinterest etc. Don’t be afraid to venture beyond your grilled chicken, broccoli and sweet potato. The biggest challenge I hear from my clients is that healthy eating is boring and lacks flavour. Get some inspiration from the pros! As you see something delicious, store the recipes either in a saved folder on your phone or computer so you can easily pull up these recipes when you’re prepping for your week.

3. Eat Seasonally

Eating seasonally has many benefits. For one, it’s cheaper as it’s locally available (my love for strawberries gets put on hold when they’re $7 a carton). As well, local produce is usually on sale - organic broccoli for $1.99, I’ll have 5 please. Seasonal produce are richer in vitamins and tend to be more flavourful since they’ve had a longer time to ripen before being picked. Finally, the seasonal variety will ensure your body gets a healthy dose of nutrients specific for the season. For example more root vegetables in the winter for more grounding and warming benefits. Enjoy your local winter produce and reach for some beets, squash, sweet potato, persimmon, pomegranate and clementines.

4. Batch Cooking

This is the essence of easy meal prepping. For simplicity’s sake, I like to keep to the same protein for about two days. I’ll pre-wash some lettuce and kale, chop them up with some peppers, cucumbers and keep them in a container for an easy salad. Opt for glass containers so you can see the freshness of your veggies. I find having the protein already prepped allows you to put some love into making your veggies exciting. Have the veggies chopped up on Sunday, so you can easily throw down some delicious sides in 20 minutes or less during the week!

5. Keep Breakfast Simple

Mornings can be quite hectic. I recommend having about 2-3 different breakfast options for the week. My house hold usually boils about 8 eggs at a time, so they’re ready in the fridge for a quick and easy complete protein source. Or I’ll make little omelettes with veggies in a muffin tray. Overnight oats, chia seed pudding and smoothies are easy breakfasts that can be prepped the night before. If you find getting a nutritious breakfast can be challenging in the morning, these are some easy ways to overcome this how to be healthy hump so you’re fueled until lunch.

Here's a really simple Chia Seed Recipe for Breakfast:

Prep time: 5 minutes

Yields: 1-2 servings

Calories for 2 servings: 105

Total Fat: 7.9g

Sodium: 115mg

Dietary Fibre: 7.7g

Protein: 5.1g

(Sugar and protein will vary depending on added sweeteners and fruit)


  • 1 cup of non dairy milk – if you want a creamier texture I would recommend cashew milk or using a 50/50 split of almond milk and coconut yogurt

  • ¼ cup of chia seeds

  • ¼ tsp of vanilla extract or cinnamon

  • 1 tsp of raw honey or maple syrup (optional)

  • ½ cup of fruit and ½ serving of granola (optional)

  • 2 tbsp of collagen (optional)


Whisk all ingredients in a container or mason jar. Cover and refrigerate overnight. I would recommend stirring the chia seeds the next day before consuming.

Chia seed pudding can be stored in the fridge for about 4-5 days. Chia seeds are filled with fibre, protein and calcium. Rich in b vitamins and are a great source of iron, zinc, magnesium and omega 3’s! The addition of collagen is great for improving the health of your skin and nails, joint and muscle healing and adds about 6g of protein per serving!

Well folks, I hope this guide helps you create some really delicious and healthy meals for your week. I'm looking forward to seeing what yummy creations you come up with and if you need some help, don't be afraid to reach out and we can spice up your meal preps together!

Yours in Health & Happiness <3

#healthyeating #mealprep #nutritionist #healthytips #healthandwellness


Toronto, Canada

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