Meal Prep January 2019

Meal Prep on Sunday To Thrive All Week

Dec 21, 2018

The start of the year means aligning your end goals to your present actions. Whether it be wedging in time for a workout or setting the stage for better sleep, the top of the calendar is a perfect place to hit reset on your habitual “to-do” One of the most common barriers between you and your best self, however, is food. And though we’d all love to have healthy meals forever at the ready, the planning can run a little dreary. The key to getting this under control? Meal prep. Not only is this the most assured way to certify you’re getting the nutrition you need, it’s a good way to save both money and time. Get ready to hit “print”, these one-and-done recipes are the holy grail of meal preppers everywhere. We’ve got you sorted from breakfast through lunch.

Almond Butter Banana Shake-and-Go Overnight Oats
Whether it means hitting the books or taking care of your to-do, the best way to start your day is undoubtedly with a healthy, wholesome meal. Prepped at night to enjoy in the morning, these overnight oats are rich in antioxidants and soluble fibre, helping you stay full until lunch!

You’ll need:
For oats

  • 1 ¾ cup of almond milk
  • 1 cup of uncooked steel cut oats
  • 1 ½ tablespoons of almond butter
  • 1 ½ tablespoons of pure, organic honey
  • 2 teaspoons of ground chia seeds
  • 1 teaspoon of vanilla extract
  • 3 mason jars

For topping;

  • ½ small, ripe banana
  • 1 tablespoon of almond shavings
  • 1 tablespoon of almond butter


  1. In a medium bowl, mix all ingredients for oats. Mix until combined and separate equally into mason jars. Refrigerate overnight.
  2. Come morning, you’ve got breakfast! Top with banana, almond butter and shavings.
  3. Enjoy!

Chickpea-stuffed Sweet Potato
Quickly making their way to the top of the spuds, sweet potatoes marry flavour and satiety into total harmony. Rich in beta-carotene, they are a nutritious source of fiber and a great way to stick to your keto diet. The only way to make this the ultimate lunch, is by upgrading it with the superfood underdog, chickpea. A versatile legume, chickpeas tote exceptional levels of iron, vitamin B-6 and magnesium, and are a perfect add to this delicious recipe.

For one serving, you'll need:

  • 1 medium sweet potato, washed  with skin on
  • ¼ cup of plain Greek yogurt
  • 2 tablespoons of nutritional yeast flakes
  • 1 tablespoon of olive oil
  • 1 cup of chickpeas, cooked, drained and rinsed/li>
  • 1 teaspoon of cumin
  • 1 teaspoon of smoked paprika
  • 1 teaspoon of onion powder
  • 1 teaspoon of garlic powder
  • 2 tablespoons of chopped parsley
  • Salt and pepper to taste


  1. Heat your oven to 425 degrees.
  2. Prep your potato by piercing it with a fork throughout. Wrap it with aluminum foil and bake in oven for 1 hour. Unwrap and let it cool.
  3. Separately, combine yogurt, yeast and oil. Once consistent, include chickpeas and seasoning.
  4. Add salt and pepper to taste and stir and mash mixture to desired consistency. We like to leave some chunks for added texture.
  5. Slice your sweet potato down the middle and fill with chickpea mixture. Top with parsley and dig in!

With 1 cup of lentils bringing in roughly 18 g of protein, they are also a great source of folate and magnesium and are a fantastic aid in digestive , fuelling you with super filling fibre and promoting regularity in your digestive tract. Using flavourful ingredients to bring you a truly nutritious meal, this take is both hearty and wholesome, and though simple to prepare, a guaranteed way to be the food-envy of your friends

Red lentil curry
Adapted from Jessica in The Kitchen

  • 2 tablespoons of coconut oil
  • 2 medium Spanish onions, diced
  • 2 cups of diced tomatoes
  • 1 teaspoon of Himalayan sea salt 
  • ¼ teaspoon of white pepper
  • 3 garlic cloves, minced
  • 1 teaspoon of fresh ginger, minced
  • 2 teaspoons of garam masala
  • 1 teaspoon of curry powder
  • 1 tablespoon of red curry paste
  • ¼ teaspoon of cumin
  • 1 cup of dry red lentils
  • 2 cups of filtered water
  • 1 medium can of coconut milk
  • 1 small lime
  • Chili pepper flakes and chopped parsley to taste (for garnish)


  1. Heat coconut oil on medium-high in a deep pot.
  2. Once oil is warmed, add onions and tomatoes. Add salt and pepper to mixture and stir to combine.
  3. Drop heat down to medium and cook tomatoes down until juices release and soften onions. This should take roughly 8 minutes.
  4. Once onions are softened to your liking, add all other ingredients. Stir thoroughly to keep lentils from sticking to the pan. Once consistent, add water and coconut milk, stirring until thoroughly combined.
  5. Bring mixture to a boil, and once attained, reduce to medium-low, cover slightly and leave to simmer for 35 minutes, stirring occasionally to keep lentils from sticking.
  6. Check in after 20 minutes to determine how much longer you should cook.
  7. Taste and sprinkle with salt and pepper to taste. Once ready, remove curry from heat and squeeze lime onto dish, stirring until combined.
  8. Once it is slightly cooled, plate and enjoy!

Another great way to set start on meal prep is by having all the ingredients prepped, packed, and at your front door at the ready. Sound like something you’d be interested in? Enter our contest for your chance to get meal kits delivered to you for an entire year! The best you yet starts now. Click here for your chance to win!

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