How to Meal Prep for Beginners | EASY RECIPE PLAN

Hi lovelies,

It’s the first week of August which means back-to-school season is officially in session! I know it can be a difficult transition, so I’ve created a simple meal prep plan to help you gain some momentum.

My schedule is often jam-packed, but pre-planning my meals has been the easiest way to eat healthy when I’m on the go. So whether you’re heading back to school or managing a hectic work week, this meal prep for beginners is a delicious, timesaving way for you to keep your health on track.

Meal Planning TN


But first things first– create a shopping list!

While most people like to design their meal prep plans based on their favorite recipes, I actually compose my shopping list based off of the things that I love to eat such as romaine lettuce, sweet peppers and cucumbers. I also recommend investing in a variety of plastic containers so that you have an easy, efficient way to store your meals throughout the week.

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Recently I’ve fallen in love with “Lemonade”, which is a cafeteria-style restaurant on the west coast. I was really inspired by their food options and decided to create my own version of a few of their selections. So let’s just jump right into it!





1 head of cauliflower

1 tbsp. of sweet onions

1 tbsp. olive oil

2 tbsp. salt

1 tsp. turmeric

1 tsp. cinnamon

1 dash of cloves

2 tbsp. of raisins



Take the head of cauliflower and chop it into bite-sized pieces. Next, mince 1 tbsp. of sweet onions.Cauliflower Salad 2

Heat 1 tbsp. of olive oil on a skillet. Once the pan is heated, cook the tbsp. of sweet onions until they turn a golden-brown then mix in the chopped cauliflower.Cauliflower Salad 3

As the cauliflower mixture cooks, add 2 tbsp. of salt, 1 tsp. of turmeric, 1 tsp. of cinnamon, a dash of cloves and 2 tbsp. of raisins. (Remember, all of the ingredients are optional and you can always improvise based on your preference!)Cauliflower Salad 4

Cauliflower Salad 5

After you add the seasoning to the cauliflower mixture, add a little bit of water so that the vegetables can steam. To avoid over-cooking, turn off the heat once the cauliflower has absorbed the seasoning and the raisins appear plump.Cauliflower Salad 6

Let the mixture cool for a few minutes, then store it in a container, refrigerate and enjoy!MP1


SESAME GREEN BEANS | crunchy salad:GBFIngredients:

1 bag of green beans

2 tbsp. of sesame oil

1 tbsp. sesame seeds

1 tbsp. rice vinegar



Steam your green beans in a pot about half-way through the recommended cook time so that they still retain their crunch.
Sesame Green Bean 2

Sesame Green Bean 3

Once the green beans are steamed, cool them down in cold water (cooling the vegetables in ice-cold water helps them maintain their vibrant color!) and drain them into a mixing bowl.Sesame Green Bean 4

Season your vegetables with 2tbsp. of sesame oil, 1 tbsp. of sesame seeds and 1 tbsp. of rice vinegar. Thoroughly mix the ingredients together.Sesame Green Bean 5

Sesame Green Bean 6

Sesame Green Bean 7

Place the mixture into a storage container and chill them in the refrigerator for later use!MP2


SESAME POTATO | croutons:SPFIngredients:

2 ½ cups of chopped sweet potatoes

2 tbsp. of olive oil

Substitute Montreal Steak Seasoning* with:

1 tbsp. of sea salt

1 tsp. of garlic powder

1 tsp. of paprika



Chop 2 ½ cups of sweet potatoes and place them into a mixing bowl.Sweet Potatoes 2

Sweet Potatoes 3

Drizzle 2 tbsp. of olive oil onto the sweet potatoes and season them with 1 tsp. of sea salt, 1 tsp. of garlic powder and 1 tsp. of paprika (You can always personalize your mixture with your own seasoning! Don’t be afraid to improvise!).Sweet Potatoes 4

Sweet Potatoes 5

Sweet Potatoes 6

Line a baking tray with one sheet of baking paper and spread out the sweet potatoes on top.Sweet Potatoes 7

Bake the sweet potatoes until they’re nice and crisp and allow them to cool down before you store them into your containers.Sweet Potatoes 8

Sweet Potatoes 10

Once they’ve cooled a little below room temperature, place them into your refrigerator to chill.MP4


The shelf life of these recipes are about 3-4 days, but you can always cook up a new batch throughout your week in case you run out!

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WEEKLY MEALS | monday – friday:Meal Prep Blog 2



Pita Pockets | Suggested ingredients: Pita pocket, hummus, fresh carrots, cucumbers, quinoa, lettuce, tomatoes and sweet peppers

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Tuesday & Thursday

Mixing Bowls | Suggested ingredients: Base: lettuce, wheat pasta and quinoa. Toppings: Sesame Green Beans*, shredded carrots, sweet peppers and veggie burger patties (a great addition if you want to add protein to your bowl).

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Wednesday & Friday

Salads | Suggested ingredients: Lettuce, sweet peppers, tomatoes, shredded carrots, Annie’s Goddess dressing, Sweet Potato Croutons* and vegetarian bacon (for a slightly savory taste).

Quick Tip: Store your salad toppings and dressing on the side to keep your meal fresh and crisp!

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The best part about these recipes is that they’re easy, healthy but most of all tasty! There’s a lot of room to play with different ingredients and really personalize each dish to your preference so that you can use these recipes week-to-week without getting bored of the flavors, so be creative and have fun!





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