lib. lifestyle May 07, 2015

How To Stay Healthy When You’re Busy: MEAL PREPPING

How To Stay Healthy When You’re Busy: MEAL PREPPING
Author: Jory Mullard, Registered Holistic Nutritionist (R.H.N.) at

Athletes and bodybuilders do this to stay healthy, so why can’t we?
Meal prepping is when you spend an afternoon or evening preparing three or more days worth of healthy food for yourself. Having ready-made nutritious meals on hand makes you less likely to reach for convenient fast foods or order a pizza when you’re hungry. Cooked food stays good in the refrigerator for about 3 days, so I grab groceries and meal prep on Sundays and Thursdays. I cook one breakfast recipe, one lunch item, one dinner entree, and one healthy treat or snack. I make three servings per item and eat the same meals for three days in a row. If repeating meals don’t appeal to you, you can cook a wider variety of recipes and just freeze some of them for next week.
For those who are out and about all day, pack a small lunch cooler with an ice pack for safely stowing your pre-made meals. I seal all my meals in individual Tupperware containers and label them for the easiest grab-and-go ever (label example: “Monday breakfast”).

Sample menu

Omelette Cups (recipe at bottom of post) with a side of fresh fruit.
This recipe tastes fine eaten cold!

Lunch :
Quinoa salad with black beans, avocado, grated carrots and beets, tomatoes, and feta (cheese optional). Serve with homemade balsamic dressing on the side: mix equal parts balsamic and olive oil.

Grilled boneless skinless chicken breast (dress it up with a spice rub), baked sweet potato (bake it in the oven as a healthier alternative to traditional baked white potatoes), and steamed broccoli.
This is best if it’s reheated : place it in a baking dish, cover it with tinfoil and heat it up in the toaster oven or regular oven for 15 minutes. Microwaves aren’t that great for our health so only use one if you feel it is completely necessary.

Healthy Treat:
Peanut Butter Blondies (Flour-less, Gluten Free, and Refined Sugar Free)
These are way healthier than they sound and can be oven ready in 5 minutes– make them with real maple syrup, natural peanut butter, and a surprise ingredient that you can’t taste: chickpeas.
I found the recipe here.

Snacks (optional):
Have nuts, fresh fruit, and unsweetened dried fruit on hand for in between meal nibbles.

Jory’s On-the-Run “Omelette Cups” (Little omelettes baked in a muffin cup for easy eating.)
Recipe makes three servings.

8 eggs
¼ cup of fresh Italian parsley or cilantro
¼ cup of olives (sliced with pit removed)
¼ cup grape tomatoes (sliced in half)
Pinch of salt and pepper
1 tablespoon garlic powder (optional)
9-12 medium sized baking cups (muffin liners)

1. Preheat oven to 400F.
2. Whisk Eggs with salt, pepper, and garlic powder.
3. Add olives, tomatoes, and parsley / cilantro and stir.
4. Place baking cups in muffin tray .
5. Pour egg mixture into baking cups
6. Bake for 15-20 minutes until fluffy and cooked through.

What are your healthy recipes for busy weekdays?
Send them into to be featured in future blog posts!


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