Tag Archives: Healthy Meal Prep Ideas

How To: Weekly Protein Shake Prep

7 Oct

Hey there!

Every week on my meal prep days (usually between Saturday and Sunday), I also prepare my weekly protein shakes. Even if you aren’t into working out much, choosing a protein powder to indulge in during the middle of the day, could help boost your mental focus, while keeping you full, avoiding any mid-day binges. I like to pack these shakes with me, and have them towards late afternoon to keep me going strong.


To get enough protein in your day, you want to first choose a good protein powder. My preference is Purely Inspired Organic Protein, which is perfect for anyone that leads a vegan lifestyle as well. I personally am not vegan, but since this protein is plant based, I’m able to receive all of the nutrients I wouldn’t have on a daily basis. If you’d like a full review on this protein powder, visit my past post on it.

You’ll also want to invest in at least 5-7 travel-friendly shaker bottles. I’ve invested in a few more blender bottles myself, and they make all the difference. You want to be able to place them inside your lunchbox, and not worry if they spill all over the place. A secure lid is always a must when you decide to shake up your mixture before you drink it as well. So make sure you have enough blender bottles for the week, and then you’ll be ready to create your blend!


Next, you’ll want to choose some fruits or veggies to blend inside of a blender, and measure them to last throughout the week. In this picture, I chose to cut up a dragon fruit along with a banana in order to get some “meat” in my shakes. I portioned them into five groups, so I could place them in my 5 shakes for the week. The next step is optional, but I’ve been doing it since I realized it makes my shakes taste so yummy!


I then like to put some fruits that I know produce an abundant of juice, inside my juicer. Sometimes I switch it up between mangos, tangerines, apples, and even adding some greens such as spinach into the mix. I also divide the juice up from a cup, into those 5 shaker bottles.


The rest of the liquid is pure water, which dilutes any harsh sugary tastes. This not only provides you with extra nutrients, but you’ll also have a delicious tasting protein shake in the end. Not all protein powders taste great, and this is a good way of masking that taste.

After you’ve mixed your blended fruits, juice, and protein powder together, you’re all set to pack your shakes and get ready for your week ahead! I hope you’ve found this helpful, and are able to incorporate more healthy snacks like these into your routine. Your body will be happy!


Honey Mustard Chicken Recipe

12 Sep

Hey there!

Lately I’ve been cooking this recipe during my meal prep routine week. I haven’t posted one of these healthy recipes in a while, so I figured I’d give you all a yummy treat!

Cooking chicken in a crock pot can save you time, all while being able to stomach plain chicken breast, due to an Asian cuisine inspired sauce that I create. I freeze these meals once I finish cooking them, unless I plan on eating them that very same day, so please keep that in mind.


What You’ll Need

  • Crock pot
  • Defrosted chicken breast (however many you want)
  • Chicken broth
  • Seasoned salt
  • Dijon mustard
  • Honey
  • Sesame oil (Optional)
  • Hoisin sauce
  • Soy sauce (Optional)

First, you’re going to want to create your sauce. Take a small bowl and fill it up half with Dijon mustard, and the other half with honey. Then you add a spoonful of hoisin sauce, and just a capful of soy sauce, and sesame sauce. Take your spoon, and mix well.


Once your mixture has been created, you can fill the crock pot with some chicken broth, but make sure it isn’t too much. You can always go back once the chicken has been placed inside of it, and measure that way. I like to do it beforehand, because after I place the chicken (salted lightly), into the crock pot with the chicken broth already in, I also pour my sauce all over on top of the chicken. I mix slightly, so that the flavors are nice and spread out evenly on the chicken.

Unlike myself, you’re going to want to use a crock pot with a timer. If you’re home and have no timer on yours, then we’re on the same boat. If you don’t want the chicken to fall apart easily, then I suggest putting it on HIGH for just two hours.

I set my own timer at around 4.5 hours on HIGH, only because I want my chicken to shred easily. Shredded chicken is so much more delicious left over that one intact, because the juices stay on each strand much easier once frozen.


After time is up, you’re then able to enjoy your deliciously flavored chicken. Check out this healthy combination I created, with some sweet potato fries as a side. This recipe is extremely simple, but can benefit both the same day cooker, along with the week-long meal prepper.

Have any of you guys found tricks to make your chicken taste better, longer? I hope you’ve enjoyed this recipe post!

Healthy Meal Prep Ideas

9 Nov

Hey guys!

A lot of people are stuck in their very busy schedules, and the result is poor eating habits. Let’s face it, it’s hard to deny a breakfast meal from McDonalds when its right next to your job, and you’re already extra late to work with nothing in your stomach.

It’s happened to the best of us, and it will continue to happen from time to time. To reduce running to the nearest fast food restaurant or bakery, here’s an idea: prepare your meals for the entire week! You can view a different variation above on my YouTube channel, or read how I created this salmon, baby tomatoes, and Brussel sprouts meal combo!


I’m taking this meal of Salmon, Brussel Sprouts, and baby tomatoes in balsamic vinaigrette. I’ve prepared as an example. First, you should pick a day of the week where you are absolutely free to cook up meals for the entire week. For me, it’s Tuesday mornings.

That’s always subject to change, so make sure you do groceries before your chosen “meal prep” days. I plan to cook a meat, a side or two, and then another meat and another side to just leave in my fridge for me to pick and graze on if I ever get hungry when at home.


Another tip for foods to grab when you’re home, if you like canned tuna, stock up! Make juices for the week. Get light and fit yogurts from Dannon, and graze on those snacks. You can even make my ice cream recipe using some fruits and yogurts in your fridge. I promise, there are a lot of healthy home snacks you can have, and your body will thank you for it.

Now onto the actual meal prep. You’re going to want to prep your lunches for when you’re at your University or at work. I love to switch it up every week after the groceries have been done, and this week I enjoyed the cilantro that was in the fridge, by dicing it up very small and sprinkling it over the salmon.

Full meal

Place all of your meats and veggies in one big pan to bake. This makes everything easier, and you’ll just need to pack it after it’s done. That’s it! I like to have some chickpeas simmering on the stove top while everything is baking inside of the oven, and maybe chops some avocados or have my zucchini spaghetti cooking in a sauce pan.

It’s important to make your food taste delicious, so if you want to add any sauces or seasoning, go for it. I always make my healthy foods edible and enjoyable to my liking this way. If you need to drizzle ginger dressing on the salmon, or any meat sauce for the veggies, have at it!


These are just some tips to get you set up on eating healthy throughout the day and not spending so much money eating out. I know it can be hard, but this way you’ll save more money while keeping healthy. Hope these tips have helped you, and thanks so much for reading!

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