Holistically Katie

Hi guys!!! Here are some easy meal prep ideas that I love to bring to work with me. When I make these meals in advance, I don’t need to go buy something unhealthy and waste money on food that doesn’t have much nutritional benefit. Meal prepping is a great idea if you have a very busy schedule, but still want to eat a healthy diet. I have a part-time job where I get a short 30 minute lunch break during my six hour shift. This doesn’t leave me a lot of time to go somewhere and order lunch, so bringing food with me is the best option. Here are some of my favorite meal prep ideas:

Vanilla Chia Seed Pudding

This first recipe makes a quick, easy and delicious breakfast for on the go.

Chia pudding is a great meal prep idea because you can make it the night before, and  grab it in the morning on your way to work. You will need:

• 2 cups coconut milk (or almond milk)
• 1/2 cup chia seeds
• 1/2 tsp vanilla extract
• 1/4 cup maple syrup (or any sweetener of choice!)

1. Combine all the ingredients into a mason jar
2. Make sure to mix up the chia seeds at the bottom because they tend to get stuck
3. Screw on the cap and shake it up!
4. Place it in the refrigerator. Stir after 30 minutes, and then leave overnight.

That’s it! You can grab your chia pudding in the morning. I personally love to add fresh fruit in the morning!

Pan Roasted Sweet Potato Fries and Veggies

This second idea is pretty simple, but it is so easy to play with and super convenient to take with you to work or school.

1. Chop up favorite veggies! I used brussel sprouts, carrots, yellow zucchini and sweet potatoes.
2. Coat them in oil of choice (I love coconut oil)
3. Season them as you please (I used Himalayan salt, pepper, and garlic powder)
4. Place them evenly on a coated pan and pop them in a 400 degree preheated oven
5. The sweet potatoes take a little longer, but the other veggies should be done in about twenty minutes

It is great to have a ton of roasted vegetables ready to go because they are so versatile. I sprinkled the sweet potatoes with hemp seeds and green goddess dressing, and found this to be very filling for lunch. You could also pick up a salad somewhere, and add vegetables to them to boost the nutritional content. Another idea is to cook up an egg, chicken, or some fish and add it on top the veggies for an easy, quick meal.

Green Smoothies

It is a great idea to blend up a green smoothie the night before work, and then keep it in a mason jar in the fridge before grabbing in the morning. Green smoothies are perfect to sip on for breakfast on your way to work, or you can pop them in the fridge at work for a snack or lunch. Smoothies are awesome because you can customize them and add whatever you want based on your nutritional and fitness goals. For example, to make a green smoothie more filling and suitable for a meal, add half of an avocado, a full scoop of high quality protein powder, nut butter, or even a tablespoon of coconut oil. More fat and protein in the smoothie will keep you fuller for longer. If you plan on having the smoothie for a snack, and then something else for lunch, keep it simple by blending up frozen bananas, spinach or kale, some chia or flax seed, with a liquid like coconut water or almond milk. The smoothie pictured below is blended banana, mango, spinach, 1 tablespoon of flaxseed, and coconut water. This made a perfect afternoon snack.

Preparation is key when it comes to maintaining a healthy, balanced diet. I realize work can make things much more stressful, but you should always commit time to prepare healthy food for yourself in advance. Eating better at work will help you feel more focused, driven, and motivated, so in the long run, you are investing in both your health and workplace.