Return to site



· Food,nutrition,Lifestyle

I have SO been looking forward to writing this post!

I am a HUGE advocate of meal prepping.

It has totally changed the way I eat, and the way my days are structured.

"The will to succeed is important, but what's more important is the will to prepare."

~Bobby Knight


Take control of your consumption, and reap the benefits.

You can CHOOSE what your cells are physically made of!!

I've ranted about epigenetics and healthy lifestyles previously, so I am going to assume you are all on board with improving your life through diet.

Let's get right to the good stuff, shall we?

This is how I became a meal prepper.

I was surprised by the lack of meal prepping instruction I could find on the internet... and I'm relatively new to individually portioning meals in this manner, but here is my current meal prep method---FOR YOUR USE!


First: get some good containers!!

These are my absolute fave ------>

Of course glass is best. Plastic has estrogenic properties, and leaches into your food.

If you have enough mason jars, do all your meal prepping and storage in jars!

I also use old jars from sauerkraut, pickles, yogurt, etc.

STEP ONE: Prepare to prepare

---> Make two menus reflecting seasonal options. Model A, and Model B.

Here's an example.


BREAKFAST: Frittata and roasted veggies

LUNCH: smoked salmon, avocado, and roasted veggie salad

DINNER: Burger with cilantro sauce

Roasted Butternut

Mushroom and Kale sautee

DESSERT: Coconut Berry Parfait


BREAKFAST: Soft boiled eggs on breakfast salad

LUNCH: Turkey, bacon, avocado, salad with arugala and Primal Kitchen ranch

DINNER: Grilled Sausage

Steamed Spaghetti Squash

Roasted veggies in Rao's Homemade tomato sauce of choice

DESSERT: Chocolate banana skillet

Make your list.

The goal? Go to the store only ONCE per week. Using a smart plan, you can be realistic about what and how much you need. For these menus, my list would look like this.


Ground burger meat of choice

Two dozen eggs

Frozen Raspberries

Seasonal fruit

1 Butternut Squash

1 Spaghetti Squash

Frittata Veggies; a selection of seasonal goodies

2 Large Peppers

1 Onion

1 lb Mushrooms

4 Sweet potatoes

Shredded Coconut

Toasted Almonds

Your haul ends up looking a little something like this.

Making it delicious.

I know some of those counts look questionable! One of my goals in designing my menus is to make things that are IRRESISTIBLY YUMMY -- but completely healthy and guilt-free!!

Desserts make the world go 'round.

Simple raspberry, toasted almond, almond yogurt parfait.

Savory, versatile breakfasts.

Frittata can be made with any combination of veggies, meats, greens, carbohydrates, or cheese.

I like to keep it simple with:

6 cups of veggies

12 organic, free-range eggs

Salt and pepper, herbs, hot sauce

-----> Saute veggies and lay them in a baking pan. Top with beaten eggs.

Bake at 350 until puffy, about 30 minutes. Cool, slice into six pieces, pack individually.

This week is local crimini mushrooms, onions, and gorgonzola. YUM.

Dinners to look forward to.

My basic formula for prepping dinners is: non-starchies, a starchy, a protein.

Mix n' match to your hearts content.

Here's some inspiration from my WINTER menus!

Chicken, leeks, mushrooms, rice (buried under squash).

Braised chili chicken, roasted peppers and onions, quinoa and black beans.

Butternut squash, garlicy mushrooms, quinoa, veggie burger (not pictured).

Seared Italian sausage, spaghetti squash, veggie sauce.

But I'm not here to tell you what to consume.

Prepping for the week, and alternating between your Models will allow for your body to receive a broad range of micronutrients that will help you function optimally.

After all, chronic under nourishment

Leads to chronic over eating.

I challenge you to try it. Who knows, maybe you'll feel better and perform better when your evenings are free and your body is stoked with healthy fuel.

If you would like more support, please reach out!!

I believe anything is possible with the right support network!


I LOVE talking to people embarking on a health and fitness journey.

Find me:

All Posts

Almost done…

We just sent you an email. Please click the link in the email to confirm your subscription!

OKSubscriptions powered by Strikingly