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Healthy Meal Prepping Recipes for the Week

healthy meal prepping for the week

Football is over (next year, Boys!) which means that Sunday can go back to its regularly scheduled program; meal prep. A ritual; that before you begin, can seem daunting and overwhelming, yet when finished, will be accomplished and routine.

Chances are that if you are on social media you have seen someone post their black containers full of fresh and colorful food. You might have been dismissive towards meal prep before, yet once you try it out and understand how easy and functional meal prep can be for your lifestyle, I think you will change your mind.

Meal prep is a way to incorporate many aspects of a healthy lifestyle into one. It creates a balance in your life in having to be prepared and resourceful in the kitchen. Meal prep offers stability to your weekday schedule by freeing up your mornings and evenings spent in the kitchen. We love the 15 minutes of morning meditation we get to have when we aren’t making a breakfast and lunch to go!

What are the Benefits of Meal Prepping?

Money Saver – Stopping for a big salad each lunch at $12 a day? That’s $60 a week and doesn’t cover breakfast, dinner or snacks. Seems like such a waste! A typical meal prep can average at $60-$80 a week for one person eating 3 meals and two snacks a day! That’s a HUGE benefit to us!

Extra Time – Sure, you’ll spend a few hours in the kitchen on the day you decide to meal prep, but overall your time in the kitchen is limited. Meal prep makes grab & go a healthy option. Heading to the gym right after work is a lot less stressful when you know that you have a meal waiting for you at home. Taking 30 minutes to walk on your lunch break is doable when you have a packed lunch waiting at your desk.

Meal Prepping Tips

Meal prep is made easy when you do just that, prep. Heading to the grocery store with a complete list makes coming home and cooking that much simpler. We like to create meals that have a similar main component, making it easy to buy in bulk and source food. Side dishes are super easy to pick because you bulk cook big heads of broccoli, sweet potatoes, quinoa and stems of asparagus. Boxes of mixed greens are super simple, throw in some baby tomatoes and you’ve got your salad for the week.

Mixing recipes week to week will keep you from becoming bored with a meal-prep routine. Although we tend to use a lot of chicken in our cooking, spices change the flavors and switching out side dishes prevents backlash from our taste buds.

We put together a weekday meal prep guide for you to follow and learn from. Analyze the ingredients, be aware of what days you are preparing for, and have fun in the kitchen! Remember, a kitchen is a fun place, it’s meant to be the place we experiment and try new things!

Easy Meal Prep Ideas For Weight Loss




  • Breakfast – Spinach Smoothie – blend a handful of spinach, a scoop of frozen berries, a teaspoon of coconut oil and chia seeds & a cup of water. Simple & Fresh!
  • Snack – 2 boiled eggs & baby carrots
  • Lunch – Lemon Roasted Salmon, swap out whatever bulk veggies you’ve prepared with this delicious lemon & garlic peppered salmon.
  • Snack – A cup of yesterday’s Detox Salad
  • Dinner – Asparagus & Feta Salad Feel like you need meat? Add in some salmon leftovers.


  • Breakfast – Chia Pudding top with fresh berries in the morning!
  • Snack – Green Smoothie – Combine a green apple, stalk of celery, half a squeeze of a lemon, shredded ginger and a cup of coconut water for a crisp drink.
  • Lunch – That big green salad with a boiled egg
  • Snack – Homemade ‘Kind’ Bar
  • Dinner – Coconut Lime Chicken– pair this one with those bulk veggies or quinoa you prepared.
  • Friday:

    • Breakfast – Granola topped with peanut butter & a banana (add almond milk if you’d like!)
    • Snack – 8 Saltines, hummus & baby carrots
    • Lunch – Spinach Smoothie – spinach, banana, a scoop of peanut butter & almond milk.
    • Snack – 2 boiled eggs (Eggs may be stinky by Friday, don’t worry they will still taste good!)
    • Dinner – Pesto Chicken & Veggies, add some baby tomatoes to those bulk veggies to make this dish pop!

    Whew, there you have it! 25 meals for your workweek! Once you’ve checked out these recipes, create your shopping list and hit the store. The time you put into this meal prep routine will show itself in how your body responds to this attention. Good luck!

    Smoothies can be prepared and frozen in Ziploc bags, on the morning of each smoothie – add your liquid ingredient and pop the smoothies in the blender. Make them easy to transport with a blender bottle or Mason jar!

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