there’s a reason meal prepping is so popular. it’s because nothing sets you up for success when you’re trying to eat healthy like having nutritious options ready to go. you’re less likely to snack mindlessly or stop for fast-food on your way home from work or errands + more likely to stick to your healthy habits when you know you’ll have good food readily available as soon as you walk in the door. meal prep works. all you have to do is set aside an hour or so on the weekend to prep food for the week! then you can enjoy quick, nutritious meals in mere minutes on those busy weeknights. bonus: with these 3 simple meals, including our chief's most-requested world-famous (okay, not really) crockpot chili recipe, even the initial hands-on prep time is minimal! the best part? you’ll have yourself set up nicely for the week to crush those goals!
[vanilla-ginger chia pudding]
makes 4 servings
this pudding is filled with healthy fats, which makes it a fantastic, satiating option for a quick breakfast or snack, or as a little treat to satisfy your sweet tooth. on whole30 or just skipping the sweet stuff? simply omit the maple syrup + sub in vanilla bean powder for the extract.
1 cup full-fat coconut milk
1 cup unsweetened almond milk
⅓ cup chia seeds
1-2 tsp freshly grated ginger
1 tsp vanilla extract
1 tbsp maple syrup
- mix all ingredients together + refrigerate a few hours, or overnight, until thickened.
- divide between 4 small jars + top with lid. store in the fridge for up to a week, or until ready to eat.
- when ready to eat, top with your favorite fruit, granola, seeds, etc.
[maple + bacon roasted veggies]
makes 4-6 servings
we love making big batches of roasted veggies to have on hand for a quick, nutritious side dish or omelette filling or taco topper. just switch up your ingredients according to what’s seasonally available + play around with it! add in your favorite herbs + spices. this is a great combo, especially when you’re trying to get your kids to eat veggies, as the maple syrup adds a bit of sweetness. if you’re doing whole30, simply omit it. the kiddos will still gobble these up, because bacon.
½ large head cauliflower, chopped into small florets
2 parsnips, chopped
2 carrots, chopped
2 beets, chopped
1 cup brussels sprouts, halved
1 onion, chopped
3 tbsp extra virgin olive oil
sea salt to taste
3 slices uncured no-added-sugar bacon
2 tbsp maple syrup
- toss all the veggies with the olive oil + sea salt on a large baking sheet + bake at 425 degrees for 20 minutes.
- stir veggies around, then push them to opposite ends of the baking sheet in two piles, creating an empty space in the center of the baking sheet. lay the 3 slices of bacon in that empty space + return baking sheet to the oven to bake another 15-20 minutes, until bacon is cooked to your liking, flipping it halfway through.
- remove bacon from baking sheet + set aside, then drizzle veggies with the maple syrup. chop the bacon + add back to the veggies, tossing all together.
- store in the fridge for up to a week.
[crockpot bison chili]
makes 6 servings
nothing beats coming home after a long day to the smell of a fresh batch of chili ready to eat in the crockpot. this recipe, included in our popular 6-week COMEBACK program, is our chief fitlosopher’s go-to for an easy whole30-compliant slow-cooker meal she can enjoy all week long! seriously - she makes this almost every week. #creatureofhabit
2 lbs ground bison
1 onion, diced
2 yellow squash, diced
1 large sweet potato, peeled + diced
1 jar tomato basil sauce (no added sugar)
1 (16 oz) can diced tomatoes with basil
dash of Valentina or Cholula for spice
salt + black pepper to taste
- while browning the bison in a skillet over medium heat, add all the veggies to a crockpot.
- add browned bison to crockpot, along with the tomato sauce, canned tomatoes, hot sauce + spices. if it seems a bit thick, add a little water or broth as needed.
- cook on low for 6-8 hours or on high for 3-4 hours. store in the refrigerator for up to a week.
need help organizing your meal plan + grocery list to make the shopping even faster? try our eat fit kit shopping list + meal planning pad that meal-prepping fitbookers swear by!
which of these recipes will you be prepping first? got a go-to meal-prep recipe? share in the comments below so we can give it a go!