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Plan the week

Plan the week

Not in the habit of planning ahead? That may be a recipe for disaster when it comes to your nutrition goals. Learn the benefits of meal prep and expert tips for making the process even easier.

Meal prepping is a great way to set yourself up for success at the start of every week. When you’re having a busy day, it can be so easy to pass up a meal, or just downright forget to eat at all. The beauty of meal prep is that it can adapt to fit your cooking expertise, lifestyle and personal dietary needs.


Vegan Meal Prep Tips

  • Batch cook: batch cooking is the way to take the stress out of meal prepping. Find a few simple dishes you love (meals like soups, curries and salads work best) and make large batches once a week.
  • Plan your food:  it saves so much time in the long run
  • Stick to your shopping list:  After making your meal plan, write a shopping list and only buy those ingredients! You’ll avoid buying unnecessary items and cut down on food waste.
  • Stock your fridge with basics: Make a few simple items at the beginning of the week to ensure you’ve always got food on-hand.
  • Go simple: Keep things simple by making easy, quick-to-prepare dishes, and save the more complicated meals for when you’re a bit more experienced or have more time.

At the end of the day, the best way to meal prepis to find what works best for you and have fun as you try new methods and recipes. 


Simple and yet delicious meal recipes that you should try.

*Chickpea Salad

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  • 2 cans (15 ounces each) chickpeas, rinsed and drained, or 3 cups cooked chickpeas
  • 1 medium red bell pepper, chopped
  • 1 ½ cups chopped fresh flat-leaf parsley (about 1 bunch)
  • ½ cup chopped red onion (about ½ small)
  • ½ cup chopped celery (about 2 ribs)
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons lemon juice (from 1 to 1 ½ lemons), or more if needed
  • 2 cloves garlic, pressed or minced
  • ½ teaspoon fine salt
  • Freshly ground black pepper, to taste

In a medium bowl, combine all of the ingredients. Toss until combined. Taste and add additional lemon juice, salt, or pepper if necessary.
Serve immediately, or chill until you’re ready to serve. Leftovers keep well, covered in the refrigerator, for up to 4 days.


*Fruity Quinoa Salad

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  • 1 cup Quinoa, dry
  • 1 cup Blueberries
  • 1 cup Strawberries, diced
  • 1 cup Mangos, diced
  • 1 cup Kiwis, diced
  • 2 Oranges, juiced
  • 1 tbsp Balsamic vinegar
  • 1 tbsp Lime juice
  • 0.25 cup Fresh mint, chopped
  • 0.5 cup Green onion, chopped



Cook quinoa according to package instructions.
While quinoa is cooking, rinse and prepare blueberries, strawberries, mangos, and kiwi.
Combine orange juice, balsamic vinegar, and lime.
When quinoa is done cooking and has cooled, transfer to a large bowl and add fruit. Pour juice mixture over top and toss well.
Top with fresh mint and green onion.



*Spicy Chicken and Sweet Potato Meal Prep Magic

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  • 2 lbs. boneless skinless chicken breasts, cut into small pieces
  • 3 tablespoons spicy seasoning mix
  • a few tablespoons of olive oil
  • 3 sweet potatoes, peeled and diced
  • 5–6 cups broccoli florets (broccolini FTW)
  • coarse sea salt and freshly cracked pepper
  • avocado / hummus / lemon juice / chives / olive oil for serving


1. Preheat the oven to 425 degrees. Toss the chicken pieces with the spices and a quick stream of olive oil. Stir to combine; store in the fridge for about 30 minutes while you prep other ingredients.

2. Arrange the vegetables on their own sheet pans (preferably ones with edges to catch drips, etc.). Drizzle with olive oil and sprinkle generously with salt. Arrange the chicken on a separate sheet pan.

3. Bake all ingredients for 12-15 minutes. Remove the broccoli and chicken. Stir sweet potatoes and roast another 15 minutes or so.