Basic Meal Prep

How do I get more fruit and veggies in my meals?

One of the biggest questions I get asked is how I meal prep. The foods vary by week, but the concept is still the same. Buying organic or from local farmers in season is important to me, but if the produce doesn’t look right, I don’t buy organic. You have to start somewhere, and for me I was very overwhelmed that I had to drive farther to get organic produce. Moral of the story: do what you can and don’t get overwhelmed. If the produce is mushy, put it back. If you see signs of early mold, don’t buy it. Use your best judgement! The important thing to remember is that you are buying whole foods, so that is better than processed junk. 🙂


Step 1: Lay everything out on your counter. Meal prepping as soon as I get home from the grocery store helps me get it done and not waste as much food. Highly recommend doing that!

Step 2: Rinse your veggies and fruits in water then wash them with a vegetable/fruit wash. I currently use Trader Joe’s Fruit & Vegetable wash. A little goes a long way! There is another brand from Amazon that I have used, but you can also make your own. I’ve also seen where people use apple cider vinegar.


Step 3: Let them soak for a few minutes and then rinse again. Chop, chop, chop them up!


Step 4: Lay your fruits and vegetables on a towel and let them dry for as long as you can. Add them to glass containers (no BPA) and Stasher or Blue Avocado bags. One thing I like to do is add a few scoops of hummus to mason jars with your vegetables for a quick snack to grab.


Tonight I made vegetable chili in my instant pot and had leftovers, so that will be lunch for two days. I try to make a meal that is enough for 3 days and no more than that because I just prefer my food to be fresh! Grab a handful of natural almonds or pistachios and add them to your stasher bags for another quick snack.

We will be having salmon salad & chipotle chicken lettuce cups with avocado salsa this week as well. All of my vegetables are chopped up and ready, so when I get home from work I can’t use the excuse “I’m too tired”.

Meal prepping is absolutely necessary for healthy and nutritious eating – it is way too easy these days to grab something for convenience. Fuel your body with the food it needs. You’ll feel better and be happier that you did. It’s the best medicine and the best prevention.

Happy meal prep Monday!


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