Meal Prep Week 12

This dietitian-approved meal prep takes 1.5 hours and will set you up for the week with nourishing snacks and easy bases for meals.

Welcome to week 12 of meal prep! This one took a little longer, around 1.5 hours, but we've got so many yummy recipes. Now that it's September, I have also officially cracked open my first can of pumpkin puree! Don't you worry, there will be more pumpkin recipes soon.

I know that meal prep can seem overwhelming when you're just starting, but I'm sharing what I do and my easy formula to help simplify everything. You can take as much or little from my strategy as you like; this is meant to fit YOUR life!

How I Meal Prep as a Dietitian

I don't follow this exactly, but it's a good guideline to use when planning my meal prep for the week.

1. 1x grab and go breakfast. I aim to make at least 3 breakfasts to have throughout the week.
2. 1-2x balanced snacks. No one likes being hungry, and balanced snacks can be a lifesaver for making it to the next meal.
3. 1x versatile protein for lunches. Think of chicken breast, cubed tofu, tuna salad, etc. It's ideal to choose a protein that can be used in a variety of meals.
4. 1x fiber-filled carbohydrate source to easily pair with meals. Rice, quinoa, pasta, etc.
5. 3-4 fruits and vegetables. Trust me, washing and cleaning your produce ahead of time makes you 10x more likely to eat them.

Week 12 Meal Prep Plan

Picking the recipes you want to make ahead of time makes it easier to plan a course of action. Here's what I'm doing for the most efficient meal prep session, which took around 1.5 hours total.

Breakfast

I was feeling a salty breakfast this week, so I went for my savory breakfast muffins. These are made with cottage cheese for protein, and tossed in extra chopped broccoli and spinach for some veggie action.

Lunch

Chicken salads are a staple in my rotation. This week, I went with my Mexican street corn variation since corn is still in season. For more flavour options, try my honey mustard version or Greek tzatziki chicken salad.

Snacks

I washed and cut up some cucumbers, baby bell peppers and carrot sticks for my veggies of the week. The tray I used is old and not easy to find online, but this one is similar. I also popped in some storebought hummus for dipping, but you could make your own loaded hummus with my recipe. For fruit, I washed and dried some berries for snacks, breakfasts, etc.

My grab-and-go snack this week are my pumpkin protein balls, because it's that time of year!

Dinner Ideas

Dinners are never something I usually prep fully. Sometimes to make it easier during the week I will make meatballs or rice ahead of time however one thing I ALWAYS do is create a menu. I like to choose 4 easy meals (Friday's are always for leftovers) and add them to a list to hang on the fridge! I try to pick a variety of different meals so we don't get sick of the same things!

Meatless Monday:

Taco Tuesday:

One Pan Wednesday

Sheet Pan Thursday

Friday: *leftovers*!

Fruits and Vegetables

To make things easier during the week I always try to prep 3-4 fruits and vegetables right when I get back from the store. I find this makes it so much more likely I reach for them as snacks or add them to meals. Look for local, seasonal produce options to save money (you might even find a new favourite vegetable)!

This week I prepped:

• Veggie tray: Chopped carrots, mini bell peppers and cucumber. Store carrot sticks in an airtight container filled with water to keep them crispy and prevent drying. Bell peppers, and cucumber should be kept dry. Please note that cucumbers typically only last about 2 days once sliced (these don't make the best meal prep option but we love them and eat them so fast once they're sliced)!
• Berries. I have been taking advantage of the last of summer produce and packing in those antioxidants! To wash: fill a bowl ⅔ full with cool water and mix in 1 teaspoon (6 g) of baking soda per 2 cups (473 ml) of water, add berries and allow to soak for about 5 minutes. Rinse and dry thoroughly. Store in a glass container or jar with a paper towel at the bottom to catch excess moisture.
• Leafy green of the week: Spinach

** If you re looking for tips to save money on groceries I have an entire blog post of budget-friendly shopping tips!

Storage containers:

Vegetable tray options:

I get asked about this tray every single time I post it and I WISH I had a better answer for you but sadly ours is quite old (and considered "vintage" on eBAY). I have provided a few alternatives below:

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

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!

More Meal Prep Ideas

Did you know I have a full ebook with all my grocery shopping and meal prep tips? It comes with meal planning templates, grocery lists, and all my best advice for making healthy eating effortless.

Catch up on the last 11 (how are we already at 11?) weeks here:

• 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
• Week 6 Meal Prep Round-Up
• Week 7 Meal Prep Round-Up
• Week 8 Meal Prep Round-Up
• Week 9 Meal Prep Round-Up
• Week 10 Meal Prep Round-Up
• Week 11 Meal Prep Round-Up