5 Meal Prep Staples To Save You Time In The Kitchen

June 17, 2017

I am a big preacher of the importance of meal prep. And, it is something that I don’t go a Saturday or Sunday without doing. Last week I posted THIS Live video to show you exactly what I prepped. You can watch it HERE.

You wanna know why?

I don’t have a whole lot of time between my day career (in HR), my night career (nutrition practice), and ensuring that I have enough time in my week for exercise, hubby, friends, and self care.

Ladies, I know how busy you are. And, equally, I know how important it is to ensure that we’ve set ourselves up for healthy nutrition success. And, that starts and ends with making sure that we’ve prepped all our meals and snacks.

  1. 1. Chia Pudding / Coconut Yoghurt

There is nothing more simple to make then chia pudding. And, listen gal, chia seeds are an incredible source of protein, fibre and omega 3 fatty acids, all of which will keep you satiated until lunch.

This coconut yoghurt does take some pre-prep but trust me….it’s amazing! I love coconut milk for its saturated fat content (but the good kind). Plus, this makes a generous amount that can last you about three breakfasts or afternoon snacks. I love it with frozen berries, some toasted pumpkin seeds, and cinnamon. Here are 3 of my favourite recipes:

Classic Chia Seed Pudding
Just Peachy Chia Seed Pudding
Superfood Chia Bowl
Homemade Vanilla Coconut Yoghurt
Grain Free + Vegan Vanilla Coconut Porridge

2. Raw & Roasted Vegetables
I know, easy right? But prepping either raw veggies for a keep late night sauté or pre-roasted veggies on top of a salad or with a protein is a no-brainer. I personally love to make oodles of zoodles because quite simply, I can use them for anything and everything!

3. Cauli-Rice / Regular Rice

Cauliflower rice and regular rice are the best time savers when you’re in a hurry. After a long day, who the heck wants to stand and watch their rice cook? I certainly don’t. But, believe it or not, both cauliflower rice and regular rice are pretty quick to make and can easily be done with the rest of your meal prep. Here’s the recipe and the How-To Make Cauli-rice. You might also like this Coconut & Ginger Fried “Rice” too!

4. Pesto + Salad Dressings


I love me some pesto, with our without dairy (yes, you can make dairy free pesto and it is still so so good). I love pesto on top of a veg-inspired bowl with some grilled chicken or of course, on pasta! I have two great versions to offer:

Basil Pumpkin Seed Pesto
Amazing Basil Flax Oil Pesto
Glowing Detox Salad + Creamy Pumpkin Dressing

5. Energy Snacks


I mean where in God’s name would I be without some of my favourite energy snacks. Well, likely depleted with energy, that’s where! But, energy snacks (especially the ones that I make) make a great snack in a pinch. Ahhh, maybe for some of you, it also makes a meal when you’re short on time??

Here are a few of my favourites:

Maca + Bee Pollen Fat Bombs
Matcha Green Tea Truffles
Chocolate Pistachio Energy Bites
Peppermint Coconut Butter Matcha Cups
4-Ingredient Peanut Butter Cookies
Almond Butter Fudge
Easy Sweet & Salty Coconut Chips
No Bake Chocolate Nut Butter Oatmeal Bars
Strawberry Bliss Bars
Banana Bread Protein Bites

Now it’s your turn: What are some staples that you make that save you time in the kitchen? Tell me in the comments below!