The Dirty Secret Behind Meal Prep

November 19, 2016

Hey, everyone!

First things first!

I know what you’re thinking. “Oh,meal planning! C’mon! I don’t know anyone comfortable enough to  eat the same food every day out of a Tupperware.”.

Tell me about it. It sounds so serious and “gym-oriented”, and where do you even start or who has time to prep for each day of the week? These are all valuable questions, but that doesn’t mean you should throw your hands up and skip meal prep altogether. So what I want to share with you today is that meal prep doesn’t have to be that complicated.

As much as I like to think of my relationship with food as one of mindful eating, I strongly agree with meal prepping in order to stay on the right track and set yourself for success. This means when you’re late for work you’ll grab that container with granola and yogurt or when you need your veggies you don’t have to go to the shop and cut them and argh… lose motivation in between and just order take out.

This is how I do it! When I do prepare my meals I set them for four days. It’s the amount of time I’ve figured out that allows my food to still be fresh and tasty and allows me to still be excited to eat that food.

There is no day of the week that you should be planning your meals out. Everyone has different routines and schedules, so choosing which day to meal prep is entirely up to you.

This is not a 3-meal-a-day plan. Meaning I don’t set up necessarily breakfast, lunch and dinner containers. These are just some tips and hacks of the food I like to have prepared in order to stay on the healthy track. Food that is easy to store, to eat cold or warm and that truly nourishes my body. This also means that I’ll be eating more that what’s stated here when I go out for dinner or when I go on my flights.

To get started, you want to lay out all of the food you’ll be preparing in order to see and analyze what you have and what/how you want to cook it. Next thing, organize everything in a way that on one side you’ll have the things that take you longer to cook – potatoes, pasta, rice, lentils, etc – to the things that take you less time to prepare. Thirdly, have your equipment all set and ready, from your baking trays to your most basic cutlery. Following this 3 steps have truly made meal planning an easy and stress-free activity for me.

Let’s get down to it!

What do I prepare and recommend you start with too:


Portions: 4 (1 liter Mason Jar)

Ingredients: 1 leek, 3 potatoes, 2 onions;

Mixed Raw Salads

Portions: 5

Ingredients: 3 cucumbers, 2 bell peppers, 1/2 mangoes,

3 tomatoes, parsley, 1/3 broccoli, 2 avocados, 1/3 cauliflower,

1 carrot, 3 radishes, 1 red onion, 1 green onion;

Warm Meal – Option N.1 – Pumpkin Stew

Portions: 2

Ingredients: 1/2 pumpkin, 1 canned chickpeas,

1/2 red onion, tomato paste, 1/2 cup green lentils, 1/2 cup basmati rice;

Warm Meal – Option N.2 – Brocolli & Cauliflower Curry

Portions: 2

Ingredients: 1/2 broccoli, 1/2 cauliflower,

green curry, turmeric, 1 red onion, 5 sweet potatoes.


Portions: 4

Ingredients: sesame paste (tahini), chickpeas;


Portions: 4

Ingredients: oats, dry fruits, maple syrup;

Fresh Fruits & Dry Fruit

Portions: 4

Ingredients: 5 kiwis, 3 bananas,

6 dry figs, a handful of almonds.

Fresh Fruit Smoothies

Portions: 5

Ingredients: 1 mango, 1 pineapple,

3 bananas, 15 frozen strawberries;

Some tips and tricks to do be your best at meal prep:

  • pick food that you truly enjoy;
  • organize your fridge;
  • use a notebook to keep track of what you’re eating;
  • if you don’t want to eat something you’ve already prepared, don’t throw it – freeze it;
  • start easy with foods that don’t require a lot of time or preparation;
  • try to avoid overly processed items;
  • get suitable containers – glass containers are always the best option but yet again they not always suit everyone’s lifestyle;
  • plan your sweet-tooth needs! have food prepared to deal with cravings – dry fruits, greek yogurt & honey, peanut butter, ground almonds, dark chocolate;
  • make the right choices depending on your goals;
  • be mindful of what you’re eating;

Practice makes perfect! The more you food prep the better you’ll be at it!

Wondering what the secret is?

It takes time. Around 1h30min to be precise.

Thanks for reading,

All the love,


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