Five Simple and Healthy Food Prep Ideas

Five Simple and Healthy Food Prep Ideas

Have you ever driven home from work and after thinking about what’s in the refrigerator, you decide to pick up a pizza, grab take-out or just buy a bottle of wine because 1) you don’t have the energy to cook or 2) there’s literally nothing in your refrigerator but moldy leftovers?

We can all admit how great it feels to be prepared and how derailed we can get when we aren’t.

If you think that food preparation is complicated, confusing and/or takes way too long, you are doing it wrong. No one (me included) wants to spend hours on a sunny and warm Saturday or Sunday prepping food. I don’t care how good it feels to be prepared.

But, If you are willing to commit to two hours to set yourself up to win for the week, here are five simple and healthy food prep ideas I use in my own health journey.

  1. Crockpot Taco Fajitas. Add 3 sliced bell peppers (any variety), 1 sliced onion, 2 chicken breasts, ½ cup chicken stock and 1 taco seasoning packet into a crockpot. Set on low for 6 hours. Shred chicken. Use for tacos or salads for the week.
  2. Sweet Potato and Hazelnut Hash. Dice 3 sweet potatoes and crush 1 cup of hazelnuts. Spread on a cookie sheet. Drizzle with olive oil and mix until all potatoes and hazelnuts are covered. Cook in oven at 425 degrees for 35-45 minutes. Serve with eggs, on salads, as a side dish for any meat or fish or combine with other dishes!
  3. No Cook Oatmeal. Combine 100% rolled oats (not instant) with berries, nuts, chia seeds, raisins and cinnamon in small mason jars. Every evening, add milk or water to one of the mason jars and let it sit in the refrigerator overnight. The next morning it will be ready to eat. You can add more liquid if needed and heat up in the microwave if you do not want to eat cold. This is great for breakfast, a snack, lunch or dinner!
  4. Quinoa or Brown Rice. Choose one and use 2 cups uncooked to yield 4 cups cooked. Follow cooking instructions. Use as a side dish, on salad, in eggs, in soups, with chicken fajitas, etc.
  5. Roasted Vegetables. Roast cauliflower, onions, broccoli and Brussel sprouts. Chop into medium pieces, drizzle with olive oil, mix to coat well and spread evenly on a cookie sheet. Sprinkle rosemary, thyme, sea salt and black pepper to taste. Cook in oven at 425 degrees for 35 - 45 minutes (beside the Sweet Potato and Hazelnut Hash) or until desired tenderness. Serve as side dish, with eggs, on salads or eat as a snack!

Want more food prep ideas? Every month I host a 2-hour online food prep workshop. Participants receive a menu, grocery list and recipes. From the comfort of your own kitchen, you prep the menu with me.  If you would like more information about the next workshop, visit: