Meal Prep Made Simple: Tips and Recipes to Save Time and Eat Healthier

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What are the benefits of meal prep?

Before we get into the specifics of meal prep, let's take a moment to explore why it's such a valuable tool for healthy eating.

By preparing your meals in advance, you can save precious time during busy weeks, which you can instead dedicate to your family or hobbies! It’s also a great alternative to ordering takeout or eating at restaurants, which will not only save you money, but also help you avoid unhealthy or fast foods. 

Cooking your meals beforehand is also a useful way to control your portion sizes and ingredients, helping you manage your calorie intake and avoid overeating while helping you establish healthier eating habits and reduce the temptation to make unhealthy choices.

Ultimately, it can help you to reduce stress and decision fatigue. By having your meals ready to go, you won’t have to constantly think about what to eat because your food choices will already be made.

Are there any downsides to it?

One of the main disadvantages of meal prep involves eating the same food every day, especially if you love variety and freshness in all your meals. A good trick to help with this is using different spices or dressings on different days. You can also include different sides and mains that you can combine to create different options. 

Don’t forget to include healthy snacks such as Raw Rev bars to add some tasty dessert options to your meal plan.

If you’re meal prepping for your entire family, especially with kids, don’t forget to take into account their preferences, and include things they really enjoy to help them avoid monotony. 

Tips to start meal prep

Meal prep may seem overwhelming at first, but with the right strategies and tools, it can be a breeze. Here are some tips to help you succeed:

  1. Plan ahead and make a grocery list: Before you start meal prepping, take some time to plan out your meals for the week. Consider your schedule, any dietary restrictions or preferences, and the ingredients you already have on hand. Then, make a grocery list and stick to it to avoid any impulse purchases and overspending.

  2. Pick a day or two: Sundays are the most common choice since it’s usually a guaranteed free day, but sometimes one day won’t be enough, as you might prefer to prep for two or three days instead of five, and Wednesday could be a good mid-week option for a second day.

  3. Use the right containers and storage methods: Invest in a set of reusable containers that are the right size for your meals. Mason jars, glass containers, and silicone bags are all great options. Make sure to label your containers with the contents and the date to keep track of what's inside and how long it's been in the fridge or freezer.

  4. Cook in bulk: Cooking in bulk is a great way to save time and ensure that you have enough food for the week. Consider making a big batch of grains, proteins, or roasted veggies that you can use in different meals throughout the week.

  5. Incorporate variety and seasonality: Eating the same thing every day can get boring quickly. To keep things interesting, try to incorporate a variety of flavors, textures, and colors into your meals. Experiment with different spices, herbs, and sauces to add flavor. Don't be afraid to try new recipes every week to keep it fun and exciting.

  6. Don't forget about snacks and hydration: Meal prep isn't just about preparing meals. It's also important to have healthy snacks and drinks on hand to keep you fueled throughout the day. Cut up veggies, prep some fruit salad to have on hand, or pack some healthy protein-filled Raw Rev bars to have on the go. And don't forget to hydrate with water, herbal tea, infused water, or other healthy drinks!

Which food ingredients are best for meal prep?

Some foods like dressed salads or peeled avocados don’t maintain their freshness throughout the week in the fridge, but this doesn’t mean you can’t have them- just make sure to add them on the same day. Bearing this in mind, here is a list of food ingredients that work best for meal prep:

  • Lean protein sources such as tofu or tempeh.

  • A variety of fresh vegetables: Crunchy veggies such as celery, carrots, bell peppers, and zucchini are perfect as meal prep snacks.

  • Whole grains like brown rice, quinoa, millet, or whole wheat pasta.

  • Nuts and seeds are also a great source of protein and healthy fats, including almonds, walnuts, chia seeds, pumpkin or sunflower seeds, and many others.

  • Cooked vegetables, such as potatoes or other root vegetables, are perfect satiating foods and will last in your fridge.

  • Beans and legumes like chickpeas, black beans, and lentils are a great source of protein and fiber. They can be cooked in advance and stored in the fridge for up to a week.

  • Fresh whole fruits, such as apples, bananas, pears, oranges, etc. But be careful if you want to have them cut into pieces as a fruit salad because they will not keep their freshness this way.

Now that you have some tips for successful meal prep, let's dive into some delicious and easy meal prep recipes.

Meal prep recipes

Breakfast: Overnight oats

Overnight oats are a great option for a quick and easy breakfast that you can prepare in advance. Here's a simple recipe to get you started:


  • 1/2 cup rolled oats

  • 1/2 cup unsweetened almond milk

  • 1/2 banana, mashed

  • 1 tbsp chia seeds

  • 1/2 tsp cinnamon

  • Toppings of your choice (e.g. fresh fruit, peanut butter, a Raw Rev bar chopped into pieces)


  1. In a jar or container, combine the rolled oats, almond milk, mashed banana, chia seeds, and cinnamon. Stir well to combine.

  2. Cover the container and place it in the fridge overnight (or for at least 4 hours).

  3. In the morning, top the oats with your favorite toppings and enjoy!

Lunch: Mason jar salads

Mason jar salads are a great option for a healthy and portable lunch. You can layer all the ingredients in advance and then shake it up when you're ready to eat. Here's a simple recipe to try:


  • 2 tbsp balsamic vinaigrette

  • 1/2 cup cooked quinoa

  • 1/4 cup chickpeas

  • 1/4 cup cherry tomatoes

  • 1/4 cup sliced cucumber

  • 1/4 cup shredded carrots

  • 2 cups mixed greens


  1. Add the balsamic vinaigrette to the bottom of a mason jar.

  2. Layer the quinoa, chickpeas, cherry tomatoes, cucumber, and shredded carrots on top of the dressing in the order listed.

  3. Top with mixed greens.

  4. Screw on the lid and store in the fridge until ready to eat.

  5. When you're ready to eat, shake the jar to distribute the dressing and ingredients, and enjoy!

Dinner: Sheet pan tofu and vegetables

Sheet pan meals are a great option for dinner because you can cook everything at once and there's minimal cleanup. Here's a recipe that features baked tofu and vegetables:


  • 1 block of extra-firm tofu

  • 2 sweet potatoes, chopped

  • 2 cups brussels sprouts, halved

  • 2 cups broccoli florets

  • 2 tbsp olive oil

  • 1 tsp garlic powder

  • 1 tsp dried thyme

  • Salt and pepper to taste


  1. Begin by pressing the tofu to remove excess water. To do this, wrap the tofu in a clean towel and place a heavy object (like a pot or pan) on top of it for about 30 minutes

  2. Once the tofu is pressed, cut it into bite-sized pieces.

  3. Preheat the oven to 400°F (200°C).

  4. Line a sheet pan with parchment paper.

  5. In a bowl, whisk together the olive oil, garlic powder, dried thyme, salt, and pepper.

  6. Add the tofu cubes to the bowl and toss to coat with the seasoning.

  7. Place the tofu cubes on the sheet pan.

  8. Add the sweet potatoes, Brussels sprouts, and broccoli to the same bowl and toss to coat with the remaining seasoning.

  9. Spread the vegetables on the sheet pan around the tofu.

  10. Roast for 25-30 minutes, or until the tofu is crispy and the vegetables are tender.

  11. Let cool, then divide into meal prep containers and store in the fridge until ready to eat.

Did these tips and recipes help to inspire you? With just a little planning and some simple recipes, meal prepping is a great way to save you time, and money, while reducing stress and helping you and your family to eat delicious and nutritious meals. Try it out and see how it can transform your eating habits.

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