Nourished by Nic

  • Recipes
    • Breakfast
    • Snacks
    • Dinner
    • Appetizers + Sides
    • Dessert
  • Lifestyle
  • Work with me
  • About
    • Privacy Policy
  • Shop
menu icon
go to homepage
  • Recipes
  • Lifestyle
  • Shop
  • About
  • Contact
    • Email
    • Instagram
    • Pinterest
    • Substack
    • TikTok
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Lifestyle
    • Shop
    • About
    • Contact
    • Email
    • Instagram
    • Pinterest
    • Substack
    • TikTok
    • YouTube
  • ×
    Home » Meal Prep Inspiration

    Meal Prep Ideas: September 25- October 2

    Published: Sep 24, 2023 · Modified: Sep 24, 2024 by Nicole Addison · This post may contain affiliate links · Leave a Comment

    As a registered dietitian I know how helpful meal prepping can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing everyday.

    So instead of meal prepping I do a combination of “ingredient prep” & “meal prep”:

    My simple meal prepping formula:

    • 1 x easy breakfast - enough for 3 days so you don’t get bored
    • 1 x grab and go balanced snack
    • 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 meals
    • properly store your leafy greens to increase their freshness (add a piece of paper towel and store upside down!)
    • 3-4x fruits & veggies (wash and cut to have ready for easy snacks and additions to salads, stir fry etc.)

    Here's what's on the menu this week:

    Easy breakfast:

    Spinach Feta Egg Cups
    My spinach feta egg cups are perfect for a healthy grab and go breakfast OR weekend brunch. Think Starbucks egg bites, but way cheaper!
    Check out this recipe
    Plate of spinach feta egg cups.
    • for some added protein I just added 1 cup of cottage cheese into this mixture and baked for an additional 5-10 minutes (until the center is set)

    Protein source for lunches:

    Healthy Turkey Feta Meatballs (Greek)
    These healthy Greek-inspired turkey feta meatballs are juicy, packed with flavour and a great lean protein to add to any salad or bowl!
    Check out this recipe
    healthy Greek turkey meatballs with feta

    Quick carbohydrate source:

    • Quinoa!

    Prepped vegetables:

    Chopped Mediterranean Cucumber Salad
    Brighten up any table with my chopped Mediterranean cucumber salad! Light, refreshing and nutritious, it's a true summer staple to pair with any main.
    Check out this recipe
    Bowl of mediterranean cucumber salad.

    Vegetable chopper link:

    If I can recommend ONE kitchen gadget it would be this chopper. It is slightly annoying to clean but the amount of time it saves me from dicing vegetables is SO worth it to me!

    • Vegetable chopper

    Vegetable tray & dip:

    *Our vegetable tray is very old and I can't find a link for the exact one, however here are a few similar vegetable tray links:

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

    Dip options:

    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
    loaded hummus
    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.

    Grab and go snack:

    Pumpkin Protein Balls (No Bake, Gluten Free)
    My pumpkin protein balls are the healthy gluten-free snack you need this fall. Tastes like little bites of pumpkin pie, but made with nourishing ingredients.
    Check out this recipe
    Tray of pumpkin protein balls, with a bite out of one.

    If you enjoyed this post and would like to continue learning more about meal prepping/ grocery shopping (& gain access to weekly meal prep ideas) don't forget to join my email newsletter list !!

    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 or leave a comment and rating below letting me know how you liked it!

    More Meal Prep Inspiration

    • overhead shot of summer meal prep in containers
      Summer Meal Prep Ideas
    • meal prep ideas week 18
      Meal Prep Week 18
    • easy meal prep ideas
      Meal Prep Week 17
    • Meal Prep Week 16

    Share this recipe!

    • Facebook

    Comments

    No Comments

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Nicole Addison, RD

    Hi I'm Nicole!

    I’m a Registered Dietitian, recipe developer and content creator on a mission to help individuals rediscover the joys of cooking with easy, accessible, healthy recipes.

    On my page you'll find yummy recipes, wellness tips, and even some of my favourite travel and lifestyle recommendations!

    More about me →

    Popular

    • peanut butter energy balls feature photo
      Crunchy Peanut Butter Energy Balls
    • Glass of homemade watermelon electrolyte drink.
      Homemade Electrolyte Drink Recipe
    • A chocolate and zucchini muffin cut in half.
      Chocolate and Zucchini Brownie Muffins
    • baked chicken orzo
      One Pan Zucchini and Lemon Baked Chicken Orzo

    Sweet Treats We're Loving

    • Chocolate peanut butter frozen yogurt bites stacked.
      Double Chocolate Frozen Yogurt Bites
    • Close up of a strawberry fruit popsicle swirled with greek yogurt.
      Strawberry Fruit Popsicles with Greek Yogurt
    • Close up of a strawberry cheesecake cup with whipped cream.
      Strawberry Cheesecake Cups with Cottage Cheese
    • A banana oatmeal chocolate chip cookie split in half and stacked.
      Banana and Chocolate Chip Cookies

    Footer

    ↑ back to top

    About

    • Privacy Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Services

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2025 Nourished by Nic

    11 shares