Foods I Meal Prep Every Week

In the recent “Art of Meal Planning” blog post, my colleagues at Nutraphoria School of Holistic Nutrition outlined some easy-to-follow steps that help their clients save time and money while improving their health: 1) Set your goals, 2) Choose your recipes, 3) Make your grocery list, 4) Prep your meals, and 5) Store your meals.

Since meal planning is a tool I’ve utilized for many years (like a total nerd, I actually look forward to the process of sitting down with a pen and paper to plan out what I’m going to cook the next week), I often forget that not everyone finds it as fun and rewarding as I do, and it may not be something that comes naturally.

But not only can meal planning help you reduce food waste and save money; it can also be an opportunity to try new recipes, cook more meals at home with your partner or little ones, and find ways to incorporate your favourite foods or seasonal ingredients in a healthful way.

There are also different styles of meal planning, and finding your preferred method is key to long-term sustainability and success – not to mention enjoyment of the foods you eat! Whether you choose to prep freezer or crockpot meals, batch cook, fully or loosely schedule recipes, or have leftover or theme nights, it’s important that your chosen style fits realistically into your schedule and is aligned with your nutritional goals and preferences.

I don’t know about you, but I’ve never been a “chicken-rice-and-broccoli-portioned-out-in-Tupperware” kind of girl. As someone who loves food and flavour, and is passionate about cooking, I simply can’t stand eating the same thing 5 nights in a row (or even 2, for that matter). So, I’ve found the meal planning style that works best for me is the “Building Block” method, which essentially consists of prepping a variety of ingredients (proteins, veggies, sauces, etc.), and storing them in a way that allows me to assemble them into different meals throughout the week.  

Some of the components do change from week to week depending which ingredients are in season and what we’re in the mood for (peanut sauce this week, homemade cashew ranch dressing the next), but there are a few staples you will almost always find in our fridge or pantry that make healthy and delicious choices accessible and convenient:

Easy Homemade Granola

• 2 cups rolled oats (gluten-free, if desired)
• ¾ cup mixed nuts and seeds of choice (chopped, if large)
• ½ tsp sea salt
• ½ tsp Ceylon cinnamon
• ¼ cup melted coconut oil
• ¼ cup maple syrup or honey
• ½ tsp vanilla extract
• 1/3 cup dried fruit of choice, optional* (chopped, if large)

Combine all ingredients in a large bowl and stir well so that everything is evenly coated. Spread mixture evenly on a parchment-lined baking sheet and bake at 350 degrees for 13 minutes. Stir and return to the oven for another 12-13 minutes. Cool completely before stirring in dried fruit, if using. Granola will crisp up more as it cools. Store in an airtight container at room temperature for up to 3 weeks.

*Be careful not to use more than 1/3 cup dried fruit, or fruit that has too much moisture, as this can make your granola soggy once it is stored (I’ve made this mistake with figs).

**Homemade granola is not only quick and easy to make; it’s also far lower in sugar, inflammatory seed oils, and other industrial additives than pre-packaged supermarket varieties. And it’s super versatile! We sprinkle this on yogurt bowls, smoothies and salads, or pack it up with some fruit and nuts for a nourishing trail snack.

Berry Protein Chia Pudding

• 2 Tbsp chia seeds
• ½ Tbsp hemp hearts or ground flaxseed
• 1/3 cup fresh or frozen berries (any variety will do)
• 2/3 cup milk of choice*
• Dash Ceylon cinnamon
• Dash vanilla extract
• ½ scoop vanilla protein powder
• 2 Tbsp plain yogurt (Greek or coconut, for a non-dairy option)
• ½ tsp maca powder (optional)
• Chopped nuts and seeds, cacao nibs, more berries and/or granola, for topping

In a small mason jar or Tupperware, combine chia seeds, hemp hearts, berries, milk, cinnamon, vanilla, protein powder and yogurt. Stir well to combine (make sure there are no clumps of chia seeds left). Seal container and refrigerate at least 30 minutes, or overnight to enjoy for breakfast. Top with more berries, nuts, seeds, cacao nibs or granola.

*Dairy or plant milk is fine to use; note: if using frozen berries, reduce milk to ½ cup, as the berries will release water as they thaw. If you prefer a thicker or more liquidy pudding, you can adjust the amount of milk accordingly.  

**This recipe makes 1 serving, but I usually prep 4 of them all at once on a Sunday, and then my partner and I have 2 breakfasts each to enjoy throughout the week!

Miso Marinated Eggs

• 1 Tbsp apple cider (or other) vinegar
• 6 eggs
• ½ cup water
• ¼ cup organic soy sauce
• ¼ cup mirin (or rice vinegar)
• 1 Tbsp white miso paste

Bring a small pot of water to a boil over medium heat. Stir in vinegar, and then gently lower in eggs, one at a time, with a slotted spoon. Set timer for 8 minutes. Meanwhile, prepare an ice bath and the marinade: In a container large enough for the 6 eggs, whisk together ½ cup water, soy sauce, mirin and miso. Set aside. When the timer goes off, remove eggs to the ice bath and allow to cool slightly. Peel and add to the marinade. Store in the fridge for 3-4 days.

*Marinated eggs are best after 12 hours. These are delicious as a quick-and-easy protein source right out of the container, or you can add to salads, noodle bowls, avocado toast, or alongside some cut-up fruits and veggies, cheese and/or turkey slices for a nourish plate.

Maple-Miso Tahini Dressing

• 2 Tbsp tahini
• 2 tsp white miso
• Squeeze fresh lemon juice
• 1 Tbsp apple cider vinegar
• 2 tsp pure maple syrup
• 1 small garlic clove, minced
• ½ tsp chopped fresh thyme
• 1 tsp grainy Dijon mustard
• 2 Tbsp olive oil
• Dash Ceylon cinnamon

Stir together all ingredients in a small jar until well mixed. If dressing is too thick, stir in a splash or two of water, adding more until desired consistency is reached. Store in the fridge for up to 3 weeks. Dressing will stiffen in the fridge, so add a bit more water to thin, as needed, before reusing.

*This dressing is great on salads and nourish bowls, or drizzled over baked sweet potatoes or other veggies.

Homemade Protein Bars

• ½ cup cashew butter (I use the Artisana brand)
• 2 Tbsp coconut oil
• ¼ cup honey or maple syrup
• 1 tsp vanilla extract
• 2/3 cup your favourite chocolate protein powder
• 2/3 cup rolled oats (gluten-free, if desired)
• 1 Tbsp chia seeds
• 1/3 cup chocolate chips or chunks (I use the Enjoy Life brand)
• 1 tsp more coconut oil
• Flaky sea salt

Heat cashew butter, 2 Tbsp coconut oil, honey and vanilla in a small saucepan over very low heat, stirring until melted together. Remove from heat and stir in protein powder until smooth, and then stir in oats and chia seeds. Note: depending on your brand of cashew butter, you may need to add less oats, if the mixture appears too dry.

Press mixture evenly into an 8×4-inch loaf pan lined with parchment paper. Refrigerate while you make the topping: Melt together chocolate chips and 1 tsp coconut oil in a double boiler on the stove (or use the microwave), until smooth. Pour melted chocolate over the bars, tilting the loaf pan to cover completely and evenly. Sprinkle with a little flaky salt and refrigerate until set. Cut into 8 bars and store in the fridge or freezer.

*I keep mine in the freezer (they’ll last forever) and take one out to enjoy after dinner whenever I have a sweet tooth. Note: if frozen, they are best if defrosted in the fridge for about 30 minutes before enjoying.