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meal prepping tips

August 17 2016 by Jess

Life gets busy sometimes so we asked our nutritionist for her best meal prepping tips to supercharge our Sundays! Meal prepping on a Sunday is a great way to make it easier to stick with healthy habits during the week. Meal prepping for the whole week might seem like a lot of work but Jess is sharing her best tips to help you plan for a week of healthy eating to stick with your goals and save money!

Jess PR shot balance energy vibrancy SMILE

If you work long hours in a high-stress job and often find you have no energy to plan healthy dinners or food for the following day then I highly recommend you get in the habit of meal prepping on Sunday.

Jess, graze nutritionist
jess vegetables veggies

What to buy?

The first step to planning for the week ahead is by planning out all of your meals and buying all of your groceries. Not sure what to buy? Jess was nice enough to share her grocery list with us!

a nutritionist's grocery list
salad prep

why meal prep?

It’s easy to have delicious, healthy meals all week long by cooking a few recipes in large batches and freezing them in portion-sized bags. One reason Jess always prefers cooking at home and meal prepping for the week is the control she has over her food.

jess blueberries

By cooking in large batches for the week you can easily control the quality and amount of oil, salt and fresh produce you use. Plus as an added bonus you will save money too!

Jess, graze nutritionist
jess quinoa salad healthy recipe meal prep

what day should you prep?

We all know how important it is to eat plenty of fresh vegetables and real foods it requires some organization to be able to do this on a daily basis. Meal prepping can be difficult at first but after doing it for a few weeks it will eventually become a normal ritual. Eventually you might even regret it when you don’t meal prep!

“I am a big advocate of using Sunday afternoon to plan meals in advance. The trick to maintaining a healthy diet is to be prepared! When I don’t get organized on a Sunday, I feel like I am constantly behind and end up buying expensive food on the go then regret not investing a few hours during the weekend to plan ahead and cook for the week.”


Jess PR shot balance energy vibrancy SMILE

Meal prepping is one of those life habits that’s worth sticking with… the health benefits for your mind and body far outweigh the energy required to get in the swing of it.

Jess, graze nutritionist
jess's green juice

what to make?

Have a few go-to recipes? Cook a few of your favorite recipes in large batches on Sunday and you will be set for the week! Jess’s favorite things to make for the week?

My favourite things to make on Sundays are my homemade hummus recipe, roasted vegetable and quinoa dish, a large pot of soup, energy balls, and some marinated roasted salmon or chicken.

Jess’s other go-to foods to prepare on Sundays are vegetable-based juices and smoothies. These require very little preparation but pack a nutritional punch! Don’t have a juicer? Stock up on veggie-based soups or salads for the week!

In the colder months Jess suggests making a few soups, stews or casseroles as these are easy to prepare in large batches, freeze and are the perfect comfort food! In the summer Jess usually makes a large salad and then adds a different source of protein each day such as chicken, beef, eggs, nuts or seeds so she can enjoy different lunches each day.

two of Jess’s go-to staples

I love opening a fridge to ready-made food, especially on the days I get home from work late and I’m starving!

jess vegetables veggies 1

fresh veggies!

Chop carrots, cucumber, red pepper, celery, fennel, radishes and lettuce and keep them stored in a Tupperware dish so they’re ready for salads and snacks throughout the week.

“If you make a batch of hummus or guacamole you’ve got an instant go-to dipper whenever you need one.”

salad jar 2

roasted veggies!

Jess makes a batch of roasted veggies to jazz up her lunch salads or use them for dinner.

“My favorite combination is root veggies with some greens. I’ll chop carrots, sweet potatoes, fennel, and Brussels sprouts into bite-sized pieces, drizzle with olive oil, sprinkle with whatever herbs I have handy, and roast for about 30 minutes until browned.”

It can be difficult at first to get in the habit of meal prepping on Sunday but think of meal prepping as something to invest in yourself just like a work out. Plan to set aside some time every Sunday and schedule it into your weekend plans.

jess fruit

By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to Jess's blog at for even more.

view all posts by Jess

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