Meal Prep

Protein- every week, I usually cut and clean around 3 pounds of chicken breast and cook that for lunches for myself and my husband. Do this on Sunday, you'll be set all week!

Grilling weather- I'll marinate the chicken in 2 tbsp olive oil, 1 tsp vinegar/acid of choice, 1 tbsp dijon mustard, garlic salt and pepper. Let marinade at least 30 minutes, up to overnight. 

Crockpot- spray or line crockpot, place chicken in, season with salt/pepper and other choice of seasonings, 1/4 cup low sodium chicken broth and 1 tbsp butter or olive oil. Cook on low for 6-8 hours, let rest for 30 minutes with the crockpot off and shred with 2 forks. 

The nice thing about crockpot chicken is you can turn it into ANYTHING with the portion size you want. Buffalo chicken- add some hot sauce and blue cheese crumbles.

BBQ chicken- mix your fav sauce with yellow mustard. 

Use in tacos, mix into pasta, top on a salad, have a wrap!

Grains/Pasta/Rice- in additional to protein prep, I also always have a batch of some sort of grain precooked and ready to go in the fridge. Depending on how much you'll need, will determine how much to make but I always make at least 1 cup dried. 


Brown or White Rice - this is really good cooked in unsweetened coconut milk or low sodium chicken stock

Quinoa- good cooked in water or low sodium chicken stock

Whole Wheat Pasta - make sure to cook al dente if you plan to use and reheat

Farro (my fav)- this is really great cooked in low sodium chicken stock and throw in some portabello mushrooms to cook with it.  

Veggies- depending on the season, I like to pre-grill or roast veggies to have handy to make salads or bowls for lunches or a quick dinner. Clean and cut veggies when you get home from the store or farmers market and grill or roast on a sheet pan lined with parchment paper for quick and easy cleanup. 

Here are some of my favorites 

Fall/Winter- portabello mushrooms, sweet potatoes, cauliflower and toss in a little olive oil, salt and pepper on a parchment lined sheet pan and roast until veggies are tender. These are excellent mixed together with cooked farro, shredded chicken, lemon juice and Parmesan cheese. 

Other seasonal that are great roasted ahead: red onion, potato, winter squash, brussel sprouts, beets, rutabaga, parsnips

Spring- peas, asparagus, artichokes- boil and flash chill these to mix in with whole wheat pasta. They pair well with pesto or avocado or lemon juice & olive oil!

Summer- so many, but here are a few favorites combinations!

Avocado, tomato, cucumber, jalapeno (grilled) and corn (grilled)

Grilled zucchini, yellow squash and eggplant

tomato and cucumber with lime juice and olive oil


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