Meal prep made easy

For the past two weeks, my life/health coach has been having me keep a daily food journal. After our meeting this past week, she told me that I need to really cut down on my sugar intake. I was honestly quite surprised, because I like to think of myself as a very healthy eater, and I hardly ever eat “junk” foods or desserts. However, she *gently* helped me realize that there are vast quantities of sugar in foods that we may not generally categorize as “sweet.” For example, almond milk seems like a very healthy option at first, but after looking at the sugar content one will quickly see that it actually contains quite a bit of sugar. Given that every other meal in my food journal was most likely cereal with almond milk and/or a granola bar… it quickly became apparent that sugar/carbs were the primary staples of my diet. She also encouraged me to cut back on sodium, because even foods that we don’t typically think of as salty can contain a lot of sodium.

She challenged me to cut back on my sugar/salt intake and focus on incorporating healthy proteins (both plant-based and animal) and filling, nutritious whole foods. Being constantly on the go in a big city makes it so hard to not constantly eat out, so I knew that in order to succeed I needed to consciously plan out my meals. I had always wanted to try “meal prepping” for a week, so here is how I did it! P.S. This entire process literally took me just over an hour. Buy pre-cut veggies if you’d like to save some time 🙂

Grab your ingredients…

  • Blend of quinoa, millet, brown rice, and amaranth (or whatever else you fancy!)
  • Free range eggs
  • Wild salmon or grass-fed bison
  • Veggies! I usually use carrots, brussel sprouts, mushrooms, spinach, red/yellow peppers, broccoli, yellow squash, zucchini, onions, and baby potatoes
  • Peanut sauce (my personal fav) or balsamic w/ olive oil, soy sauce, tahini sauce, etc.
  • Toppings/garnishes such as avocado slices, chickpeas, chopped peanuts, cilantro, etc.


  1. Cook your grains. Set aside.
  2. Hard-boil or poach/fry your eggs. Set aside.
  3. Cook your wild salmon and/or bison on the stove or pop it in the oven. Set aside.
  4. Roast (or stir-fry) your veggies for maximum flavor (lightly coat in olive oil, salt, pepper, and any spices you might like to add). Set aside.
  5. Combine your grains, veggies, and meat. Mix it all up in a big bowl with your favorite sauce!
  6. Top with your cooked egg (or with slices of hard-boiled eggs)
  7. Separate into individual resealable containers (makes about 5 or 6). Freeze!
  8. When ready to serve, simply warm it up for a few minutes in the microwave (or in the stove) and top with some avocado slices, chickpeas, edamame, shredded cabbage, or whatever else your heart desires!




Thanks to my roomie Aline for being a superb hand model. ^^^

Here’s to a week full of happy, healthy meals 🙂


Abi ❤

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