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Food: Easy Meal Prep

Kelley Wolf Food & Fitness 2 Comments

Hi FLOW community! Joanne here from Blueberry Nutrition.
I’m so excited to partner with Kelley as we dive into some simple tricks aimed at inspiring you to make nourishing your body a top priority. After all, munch is the first of the 3 fundamentals necessary to stay in FLOW. Feeding your body the right nutrition has the power to completely transform your days, AND it doesn’t have to be hard or complicated. I’m here to meet you where you are to support your journey.

I want to start with a small confession: I love watching Kelley cook and am obsessed with cooking shows. There is something soothing and comforting about seeing someone craft a meal with love. But, here comes the confession……..I actually HATE to cook. This may shock you, as I am a nutrition coach. I have hundreds of recipes in my archives and cookbooks line my kitchen. Since my children left for college, however, I don’t even like to boil water. (My kids will tell you I wasn’t that great of a chef even before they left.)
Maybe you’re like me. Or maybe you LOVE to cook but feel overwhelmed with the daily grind of life, and struggle to find the time. Either way, I’m here to remind you that it doesn’t have to take hours in the kitchen or complicated work to eat healthy, or even provide healthy meals for your family.

One of the best ways to set yourself up for success is meal prep. I’m a big fan of meal prep, as it prevents decision fatigue later in the week. If your fridge is filled with pre-cut veggies and fresh fruit, it’s less likely you’ll opt for a Twinkie when afternoon hunger hits.
However, meal prep does not have to look like it does on social media. There is no need to be stuck in your kitchen all Sunday. Some of the best and healthiest ideas are born out of simple assembly, not 75 pans and pots. Try these ideas instead – Most take around 15 minutes!

Mason Jar Salads

  • Put 1-2 tablespoons of dressing on the bottom 
  • Add vegetables in order of their sturdiness from bottom to top
  • Add protein on top: chicken, flank steak, salmon, tuna, shrimp, crab meat
  • Try to eliminate air by filling jar to the top
  • Take an extra tupperware to work or on the road where you can dump the contents of the jar and shake the salad.

Harvest Bowls

  • Add 1 handful of healthy carbs as your base (2 for men) – quinoa, rice, chickpeas, lentils, beans, whole wheat pasta, bean based pasta- these can be cooked ahead of time and last a full week!
  • Add 1 palm size portion of protein on top (2 for men): chicken, flank steak, salmon, tuna, shrimp, crab meat
  • Add unlimited veggies – includes salsa
  • Add 1 thumb size of fat to the top (2 for men) guacamole, salad dressing, nuts, cheese

Pre-made meals and smoothies

  • One simple trick is to find existing bases made with whole, nutritious foods and customize them. A great resource is . Use code RE-HK3HMRH for three free cups!
    • Add protein to vegan meals if needed and cook in a non-stick pan.
    • Add protein powder to smoothies for an extra boost. 
  • Put frozen fruit and veggies in separate glass containers in the freezer. Simply dump into blender with milk, non-dairy alternatives or water and protein powder to create a smoothies

Sheet Pan Meals

  • Put bone-in chicken breast on a sheet pan, sprinkle on pepper & salt
  • Add broccoli, sweet potato, onion, squash, brussel sprouts or any raw veggie of your choosing. 
  • Drizzle a seasoned olive oil on all items (these are often available in the dressing aisle – just make sure it’s olive, avocado or coconut oil based. 
  • Bake in oven on 350 until chicken is cooked through to 165 degrees.

Lastly, being stocked in some key ingredients will make your meal prep so much easier. I’ve put together a shopping list for you of great meal prep items to keep on hand.

Convenient market items for meal prep

  • Pre-cooked chicken
  • Shrimp cocktail
  • Canned tuna
  • Pre-cut vegetables
  • Microwavable rice and quinoa
  • Grabbing items from the salad bar
  • Pre-packaged 100 calorie nuts
  • Pre-packaged guacamole in individual servings
  • Pre-cooked chicken sausage links 
  • Greek Yogurt
  • Individual nut butter packets

I’ll be sharing more throughout the week, but I want to hear from YOU!
Follow me on Instagram @blueberry.nutrition. Ask me questions you’d like me to answer throughout the week, share your meal prep experiences or tell me what holds you back and let’s brainstorm solutions together.

Ultimately meal prep is about nourishing your mind and body by providing the nutrients it needs to stay strong and healthy (and stay in FLOW). These recipes offer a great way to wellness, but it isn’t all about the food.
One of my focuses is on 5 ways you can be healthier without restricting foods or changing the way you eat. Visit to access my FREE program: 5 Ways to Wellness.

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Molli McClure
Molli McClure
4 years ago

I cant wait to try some of these ideas!! I always try to start to meal prep but only last a couple of weeks before I fall out of the routine because it usually takes a whole day to get what I need done! I’m actually excited to go to the grocery store for next week!!

4 years ago

These are amazing, seem so simple, can’t wait to try!