How to Meal Prep to keep you Eating Healthy


Whenever I ask people what their best tip FOR eating healthy is, the one that comes up the most is

– prepping ahead of time.

But sometimes that’s easier said than done. So how do we do it?

Check out these ideas on how to prep your food ahead of time to get healthy meals and snacks on the table during those hectic week nights or when you just aren’t in the mood to cook.


Cook once, eat twice (or more!)

  Even if you’re the type of person who doesn’t prefer leftovers, there are plenty of ways to get more out of your time in the kitchen  by cooking in bulk and using those foods in different ways.

Double your soups, chilis, curries or jambalaya recipes and freeze half to have another time.

Make extra pancakes or waffles which can be frozen and reheated in the toaster.

You can cook a large chicken, ham, roast or turkey on the weekend and get several meals out of it during the week. Think wraps, sandwiches, soups, casseroles, pasta dishes, etc.

If you won’t be able to use it all within 3 days or you’d rather not eat leftovers,  simply freeze it in portions and you can quickly thaw it out to use another time.

While your oven is on anyway, throw in a few foil wrapped potatoes or sweet potatoes. Or even a roaster full of veggies sprinkled with olive oil and Epicure’s SPG (Salt, Pepper, Garlic) Oven Fry seasoning on the bottom rack while the meat cooks.

Use the potatoes in different ways throughout the week. Such as twice baked potatoes, casseroles, hash browns, potato soup, potato patties, or topping for a shepherd’s pie.

The roasted veggies can be used in salads, pasta dishes, casseroles, soups, nourish bowls or just reheated on their own.


“Egg”cellerate your protein intake

 I like to make hard “boiled” eggs in the oven.  Have you ever tried this? Place one egg in each section of a muffin tin and bake in the oven at 325⁰ F for 25-30 minutes.   They turn out perfectly every time, and I find they are easier to crack and shell!

Eggs are a great, inexpensive way to add protein to your diet. Protein makes you feel fuller and keeps you satiated until your next meal.

Use hard boiled eggs for egg salad sandwiches, making deviled eggs, adding to chef’s salads and potato salads, or even a quick snack on its own or to send in the kids’ lunches.

I like to take one hard boiled egg, a half of an avocado, one can of tuna and a tsp. of Epicure’s 3 Onion dip mix, mash them all together to make a healthier version of tuna salad.



Batch cook

 It only takes a fraction of the time to prepare multiple lunches, casseroles, freezer meals, etc. at once than to assemble it several times individually throughout the week/month.  So while you’re cooking and prepping anyway get out a few extra containers, mason jars, freezer bags, etc. to portion out a few meals at once.

It will save you a ton of time, not to mention saving you from doing the dishes multiple times as well!! Make sure to mix up your meals though so you don’t get tired of eating the same thing!

Have the right tools

There are so many great tools out there to help you chop and prep in no time flat.  Try out Epicure’s  Veggie Twist & Spiral Slicer to make “noodles” out of your veggies. Try zucchini, cucumbers, carrots, potatoes, squash, beets, etc.  It’s simple and compact and it’s a great way to get your kids to eat more veggies with fun new shapes.

The Epicure 4-in-1 Mandoline is also a must for quick meal prep.  It cuts your veggies in 4 ways. 2 different slice options, and 2 different julienne options.  Slice up potatoes to make your own homemade chips or cheesy potatoes. Slice cucumbers and carrots for a quick salad or zucchini to add a thin layer to your lasagna.  Anything to get more veggies into our diet is a must have in my books!!

A little prep goes a long way! Plus your body will thank you for giving it the wonderful nutrients it deserves!
What is your best meal prep tip? Please share it in the comments below!


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