Meal Prep Made Easy

But first, why meal prep?

Reduce likeliness of buying foods during the week.

Have healthy meal options available every day.

Improve your cooking skills.

Save money.

Save time during the week.

Help your each your nutrition goals.

Have food to come home to on busy days.

Inspire others around you to eat healthier– whether that is at work or at school.

Tips and tricks:

  • Organize! Write out the meals you wish to have for each meal of the week and prepare a shopping list to cover them all. Make a time of the week to plan!
  • Consider each food group in your meals – grains, vegetables, fruits, lean meats or alternatives, and dairy or alternatives.
  • Invest in reusable storage containers for your foods – glass, microwavable containers are great!
  • Buy in bulk to save money.
  • Batch cook to save time.

Easy meal plan ideas

Egg fried rice – A simple, high protein meal in under 10 minutes with just 3 cheap ingredients needed.

Ingredients: Rice, eggs, and frozen vegetable mix of choice.


Cook a 1-2 cups of rice and let it cool in fridge.

Place frozen mixed vegetables into a wok greased with olive oil.

Scramble 3 eggs.

Add cooled rice into wok and mix in scrambled egg.

Chicken and vegetables stir fry.

Ingredients: diced chicken, broccoli, carrot, peas, udon or hokkein noodles, olive oil and soy sauce.


Add diced chicken and a splash of olive oil and soy sauce into wok, cook through.

Add in the vegetables.

Add noodles to boiling water until cooked.

Toss noodles into wok and mix through.

Meal Prep Made Easy

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