Taking Time to Save Time: 10 Meal-Prep Tips

Hey everyone!

I had one final exam yesterday morning and have two today, and one tomorrow and one on Monday before a four-day break – and then two more! One down, six to go 🙂

Messages with Seline + goose that symbolizes how we all feel during finals season…

Spent yesterday in the anatomy lab with my friends Athena, Eddy, Alyssa, Shatrice, and our lab demonstrator Jeremy. We’ve been spending many, many hours in the lab recently – I think I’ve been in there for an average of three hours a day over the past week.

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I can’t wait till this whole finals thing is over so I can REALLY catch up on sleep! 6-7 hours just isn’t enough, apparently.

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And onto the foodie tips! Let’s take a look at how to make cooking a fast + easy process regardless of how much is going on in your life. 🙂

Cook a big batch of grains to store in the fridge: quinoa, pasta, brown rice, couscous, etc. I especially like cooking grains in chicken broth or water + a bit of butter + a pinch of salt. This keeps for a week. Or try some healthy muffin recipes!

Chop, wash, and pat dry veggies, then store them in a plastic container in the fridge. Here are some veggies that store well washed and chopped. Make sure to dry them well!

  • asparagus: boiled is awesome!
  • mushrooms
  • brussels sprouts
  • cabbage
  • zucchini
  • fennel
  • sweet potato: roasted or raw, both work well
  • green onions, sliced or chopped
  • peppers
  • broccoli: I usually boil broccoli and put it into airtight containers
  • squash, especially spaghetti squash
  • beets
  • green beans
  • kale
  • radicchio
  • cauliflower

Lots of veggie ideas on this post 🙂 Plus an awesome coconut-almond sauce for noodles.

Make sauce! Tomato sauce is so versatile, as is pesto or peanut sauce. Keep it in an airtight jar for maximum freshness.

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Cook protein, let it cool, and store it in the fridge. You can top salads with them, stir them into soup, or microwave and eat with a grain and a veggie for a well-balanced meal.

  • chicken breast
  • fish (tuna, salmon, tilapia, etc.)
  • lentils
  • tofu
  • beans (black beans, chickpeas, etc.)

Cook a hearty stew that includes a protein and a veggie. Grains can be stirred in before serving or served on the side. I like squash soup with shredded chicken stirred in, or tomato soup with beans. I always stir some cooked quinoa into the soup to make it even more substantial.

Prepare healthy snack options to grab-and-go throughout the week. You can wash and dry grapes and put them into individual containers or slice up raw veggies like cucumbers, carrots, or celery.

Prepare a big dinner with multiple “parts” on Sunday. The leftovers can be incorporated into lunches throughout the week. Roasted vegetables, casseroles, taco meat… the list goes on!

Make chicken salad, tuna salad, or egg salad. Simply mix up a protein with some mayonnaise and herbs/spices to give it a kick. I love grapes with chicken salad, celery with tuna salad, and paprika and black pepper with egg salad. For all three options, you could also add some Dijon mustard and lemon juice for freshness.

Breakfasts can also be made ahead of time. Try overnight oatmeal (yogurt + milk + oats) with any other fillers you like, including chia and flax seeds, coconut, mashed banana, etc. Overnight oatmeal is my other huge secret! 🙂 Try out this baked banana oatmeal, which is my all-time favourite. Not a banana fan? Pumpkin pie baked oatmeal and apple-cherry baked oats are gonna be favourites. If you’re lucky enough to have fresh berries, try this recipe for berry baked oatmeal. 🙂

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Prepare single-serving “pancake packs”, or homemade pancake mix! Mix all of your pancake’s dry ingredients together. For me, I use 1/4 cup spelt flour with 1/4 tsp baking powder and 1/8 tsp baking soda, as well as a pinch of salt and 1/4 tsp cinnamon. Toss these dry ingredients together and store in a Ziploc baggie. On busy mornings, simply mix with an egg + mashed banana, a drizzle of milk if needed, and cook on the stovetop for delicious and fluffy pancakes.

Make smoothie packs for the freezer! Freeze up the ingredients you would normally put into a smoothie. This saves lots of washing and chopping time in the morning. Try banana with blueberries and strawberries, or add pineapple or mango for a tropical twist.

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Do you do meal prep? What are some of your favourite tips?

8 thoughts on “Taking Time to Save Time: 10 Meal-Prep Tips

  1. I am the QUEEN of procrastination! It is SO BAD, haha! I am a hardworker but NOT in subjects I hate! Anyways, these are really great tips when you want to take a break from the work and start meal prepping! I love making omelets ahead of time and using dinners leftovers for lunch! Sweet potatoes, fruit, leafy greens, seafood and salads are definitely a go-to!

    Liked by 1 person

      1. Cooked veggies are the best actually–it really depends on the weather and what I feel like! In general, I eat a lot of kale quinoa salads with avocado, walnuts, cranberries and a lemon dressing! If not kale, I also like Romaine with chickpeas/white beans, cucumbers, tomatoes and avocado!

        Liked by 1 person

      2. Kale quinoa salad with avocado? You’re so California 😉
        Honestly all of those sound so wonderful. I wish I had a salad spinner! Nuts and avocado, and cheese too, take any salad over the top!

        Liked by 1 person

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