Meal Prep Tips, Plus Easy On-The-Go Meals

It may seem daunting to dedicate several hours a week to meal prep when it's easy to grab a quick packaged meal out. While it may seem easier, once you get into the rhythm of prepping your meals at home, it won't just be the healthier option but also the cheaper option. There may be "healthy-ish" packaged options, but nothing beats a home-cooked meal when it comes to nutrition content and health.

In this post, I will walk through our favorite meal prep and on-the-go meals to make the process easy. I've also included this Ultimate Meal Prep Printable (which can be used electronically) to help with the process. To view the guide you need to become a member, which is free.

A few Quick Tips

Before we begin, I want to share a few quick tips for meal prepping.

1. Planning is KEY! Not sure where to start? Use this Ultimate Meal Prep Printable for guidance.

2. Your crockpot is your friend - whether you make a crock pot meal for dinner when you get home or use it to make bulk meals on meal prep day, this makes the process so much easier.

3. Get some quality containers to make the process easier. Here are the ones we have, but there are so many good options and different sizes so you can customize them for your needs.

4. Invest in a scale so you can measure food out. We use this one.

Crock Pot Meats

We love making chicken breast or roasts in the crock pot and shredding the meat to add to meals. Shredded meat can be added on top of rice or quinoa, with veggies, with pasta or orzo, and salads. There are so many options. My favorite seasonings are: garlic powder, paprika, onion powder, salt, pepper, oregano, and broth.

Sheet Pan Veggies

We like adding veggies to a large sheet pan and baking them in the oven while the meat cooks in the crockpot. Sweet potatoes, potatoes, squash, zucchini, broccoli, and Brussels sprouts are some of our favorites. Toss them in olive or avocado oil, add your seasonings, and bake in the oven at 375 for 30-ish minutes or until done.

You can also add some spring mix, nuts, seeds, and fruit to a container for an easy salad option. Top with your meat and you have an easy nutritious meal. Homemade dressings are easy to make and you can add them to a small container to take on the go.

Carbs

For some meals, we will add meat, veggies, and potatoes. For others, we will add white rice or quinoa with our meat and veggies. Our favorite way to make rice and quinoa is with bone broth, salt, pepper, and turmeric. Add these to the bottom of a container and top with your veggies and meat.

Dressings & Condiments

Sometimes the right dressing can make all the difference in a prepped meal. We love a good honey mustard or lemon vinaigrette, but I also like to just top my meat and potato bowls with Dijon mustard. Below are some of our favorite dressings to make ahead of time and store in a mason jar for the week.

Honey Mustard

Great for salads or chicken and rice meals.

• 1 tbsp Dijon mustard

• 3 tbsp Apple Cider Vinegar

• 1/3 cup Olive Oil

• 3 tbsp local honey

• 1 tsp pepper

• 1/2 tsp salt

Combine all ingredients in a mason jar and shake.

Lemon Vinaigrette

Great for salads or chicken and rice meals.

• 2 tbsp Lemon juice

• 2 tbsp Apple Cider Vinegar

• 2 tbsp Dijon mustard

• 1/3 cup Olive Oil

• 2 tbsp local honey

• 1 tsp pepper

• 1/2 tsp salt

Combine all ingredients in a mason jar and shake.

Burger Sauce

Use on top of a hamburger bowl made with ground beef/turkey/chicken, potatoes, and veggies. It's also great on a rice bowl as well.

• 1/3 cup Primal Kitchen Mayo

• 2 tbsp chopped dill pickles and a little bit of juice

• 2 tbsp no sugar added ketchup

• 1/2 tbsp liquid aminos

• 2 tsp Dijon mustard

• 1/2 tsp garlic powder

• 1/2 tsp paprika

• 1/2 tsp salt and pepper

In a mason jar, combine a 1/4 cup of all ingredients and stir together.

Snacks

We like having homemade trail mix on hand to pack, fresh fruit, IQ bars, boiled eggs, and protein shakes. The homemade trail mix takes minutes to make and washing and cutting up your fruit makes it easier to pop in your cooler. Below are some recipes:

Trail Mix

• Almonds

• Walnuts

• Brazil Nuts

• Dried Unsweet Cranberry

• Dried Unsweet Goji Berry

• Low-Sugar Organic Granola

• Pumpkin Seeds

• Pecans

Combine a 1/4 cup of all ingredients in a mason jar and shake.

Snack Pack

• Fruits like mandarin oranges, apples, grapes, strawberries

• Veggies like bell peppers, celery, cucumbers

• Peanut butter

• Boiled egg

Tuna Salad

• 1 packet Safe Catch Tuna

• 1 tbsp Primal Kitchen Mayo

• 1 tbsp Dijon mustard

• Salt/pepper to taste

Mix and eat with Mary's Gone Crazy crackers. This is perfect if you don't have a way to heat up a meal.

Morning Protein Latte

• 1 scoop Protein Powder

• 1 serving of Collagen Peptides

• 1 cup brewed coffee

• Optional: milk and creatine

Brew coffee and stir in protein and collagen. You can also add in creatine and a splash of milk. Perfect way to start your morning for an energy boost and a healthy dose of protein.

Favorite Protein Shake

• Protein Powder

• 1 tbsp ground flaxseed

• 1 tsp chia seeds

• 30g banana

• 1 cup grass-fed milk

• Water

• Optional: mushroom powder

The goal with all my meals is to prioritize protein and that is what you will find in the above recipes. Try them out and let me know what you think.