Prep Your Way to a Healthy Week

Happy Sunday! We took a trip to the store and now I am prepping away for my week ahead.

I thought I’d share some of my prep tips and ideas that keep me on track during the week. Know that most of these don’t take much time and actually save you time in the long run! Also I made sure to add links to great recipes that I’ve tried from other blogs and websites.

1.  Protein

Eggs- as you know one of my favorite and easy foods to prep ahead 🙂

  • Hard boil a dozen for easy snacking and adding to salads
  • Egg casseroles like this muffin fritatta (add your choice of veggies, protein).  Use a muffin tin or other individual pan for easy grabbing during the week.  You could also do a large 9 x 13 pan too, but the little guys are fun!
Muffin fritatta (mess and all) with veggies and Canadian bacon

Muffin fritatta (mess and all) with veggies and canadian bacon

Greek yogurt

  • Buy fat-free plain greek yogurt and put in individual containers for topping with fruit and nuts.  You can also buy single serve containers, but these usually cost more.
  • Prep veggie dip with greek yogurt and herbs.
  • Make yogurt parfaits with your favorite ingredients.

Non-fat plain greek yogurt with blueberries and homemade granola

Other Protein

  • Make a salad- tuna, chicken, egg, etc for the week ahead- use some of your chopped veggies and greek yogurt.
  • Have rotisserie chicken for quick dinner-use leftovers for pulled chicken or salad topping for another day.
  • Have nuts around.  I like to keep a measuring cup handy for these because it is easy to get carried away!

2. Veggies

  • If you’ve planned ahead, you can place the amount for your recipes in their own containers.  Otherwise, chop different sizes for snacking and cooking and put them in containers.
  • Sautee veggies like peppers, onions, and mushrooms for quick add ins.
  • Stock freezer with frozen options (with no added fat or salt) and you’ll never be in a bind!


3. Fruits

  • Wash and chop as necessary.
  • Keep frozen (no sugar added) fruit on hand.  Thaw the night before for adding to breakfast or lunch items like oatmeal and yogurt.

4. Grains

  • Prep oats ahead and put it in individual containers to go in the morning-have nuts, fruit, cinnamon and more ready for topping.

Oats with peanut butter and no sugar added strawberry preserves (could also use thawed strawberries)

  • Prep quinoa, couscous, rice etc for easy reheating at lunch or dinner.
  • Make granola for topping or adding with milk (choose your own add-ins and have fun)


Also, see my healthy snacking post for more ideas.

What other tips to do you have for staying on track for the week?

More about putting meals together later. For now let’s start with making it easier for you! Think of this as your “new fast food”.

4 Responses

  1. Love these ideas!!!

  2. […] schedule and eat well.  Most evenings my meals are done in 20 minutes or less. Here are previous tips on prepping your food for easy and successful meals and […]

  3. We do the rotisserie chicken once a month. Take it a step further and use the carcass for homemade chicken stock. I save all of our vegetable ends in the freezer all month and add them with the carcass to the stock pot, cover with water (no seasoning) and let simmer for an hour or so. Strain off the liquid and freeze in containers – never pay for chicken stock (or veggie stock if you prefer). Plus, this way you always know what’s in it, and you’re not wasting a lot of food.

    Also, check your grocer’s sale flyers for fruits and veggies that are on sale. Buy them up, blanch the veggies and freeze them if you have the room. Most fruits freeze well, too. A quick Google search could tell you 🙂

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