Set yourself up for success with full week of meal prep ideas created by a dietitian!
As a dietitian my biggest tip to make it easier to eat healthy during the week is to plan ahead. This doesn't need to involve hours spent planning and prepping, but I always recommend setting aside at least one hour to make a few things that will help set you up for success during the week.
Meal prepping looks different for everyone but I like to do a mix of ingredient-prepping and meal-prepping to ensure I don't get bored of what I'm making!
How I Meal Prep as a Dietitian
These are the 5 simple components I keep in mind during my weekly meal prep. You don't have to do all of these, but I find it's a good outline to help me stay organized.
- 1x grab and go breakfast. Something that's easy to reach for when you are running out the door!
- 1-2 x balanced snacks (ideally one sweet + one savory).
- 1x versatile protein for lunches. I try to choose protein options like meatballs, tofu or tuna salad that I can use in a variety of meals.
- 1x fiber-filled carbohydrate source to easily pair with meals. Think rice, quinoa, pasta, etc.
- 3-4 fruits and vegetables. Having your fruits and veggies chopped and ready to go makes it so much easier to reach for them!
Week 8 Meal Prep Plan
This weeks meal prep took me about 1.5 hours +30 minutes clean up! Here is a run down of what I did!
- Start prepping the sausage for the breakfast muffins and quinoa for the salad.
- Next, make the breakfast muffins + chicken meatballs (these both bake at the same temperature and time).
- While those are in the oven, make your thai-inspired chopped salad, lemon energy balls, and dip.
- Finish by washing and chopping the fruits and vegetables.
- I then spent about 30 minutes cleaning up the kitchen and packing everything away!
Breakfast
I usually have a sweet tooth in the morning but I have been craving these muffins recently and knew I needed to make a batch! These will pair perfectly with some berries for an easy breakfast.
Lunch
This week I decided to prep a versatile protein and an easy veggie and fiber-packed salad! These will be great to eat together, or can be added to wraps or even eaten alone for a variety of different meals I won't get bored of!
**to make this salad even easier I used a bagged kale coleslaw mix as the base!
+ I have more packed lunch ideas here!
Snacks
I am a HUGE fan of having balanced snacks prepped! I find this is key to helping me maintain a healthy lifestyle. This week I prepped a sweet option and a savory option for when both cravings hit.
Sweet:
Savoury:
I also had a batch of these leftover from last week that will pair with the dip!
Dinner Ideas
I don't usually prep anything for dinner but I do like having a plan for what we are going to be eating every day! I like to choose 4 easy meals (Friday's are always for leftovers) and add them to a list to hang on the fridge!
Fruits and Vegetables
I usually try to wash and cut about 3-4 different fruits and vegetables. These will change depending on what's on sale or what's in season! I truly find the weeks I do this I find myself so much more likely to actually reach for them and add them to my snacks and meals.
This week I prepped:
- Chopped carrots and bell peppers. Store carrot sticks in an airtight container filled with water to keep them crispy and prevent drying. Bell peppers should be kept dry.
- Strawberries and blueberries (both have been on sale recently and I'm loving it). 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.
** Groceries have been very expensive recently so I do want to note frozen vegetables and fruits are 100% an amazing option which also make meal prep even easier!! I also have an entire blog post of budget-friendly shopping tips!
Storage containers:
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!
Vegetable tray:
I get asked about the vegetable tray all the time and unfortunately it is old and it doesn't look like it's made anymore!
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 Prep Inspiration
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See you in the kitchen!
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! I also always appreciate comments & ratings on the posts here on the site!
Stacy says
I wanted to say I really appreciate your efforts that went into putting together these 8 weeks, and all the other information you include within your website. I can get myself overwhelmed with where to start and your tips/tricks/steps make it less so. Thank you!