The New Way to Meal Prep

Stacking healthy, already made meals in the fridge can take away some stress from your day.

Wendy Paul shares three meal ideas, and some prep tips.

Greek Salad Bowl
Arugula and spinach mix
1 English cucumber
1 cup cherry tomatoes
½ red onion, diced
1 cup calamata olives
1 cup diced artichoke hearts
1 pkg. or 8 oz. Seeds of Change Brown Basmati rice
1 lemon, zest and juice
½ tsp. Kosher salt
4 oz. Feta cheese (optional)
½ cup Sweet Cilantro Lime Dressing (Walmart)

In a large serving bowl, place the lettuce on the bottom of the bowl. Then build out the toppings. English cucumber slices, cherry tomatoes, red onion, olives, artichoke hearts and feta cheese. Drizzle with the Sweet Cilantro Lime dressing just before serving.
Southwest Buddha Bowl
2 cups shredded chicken or 1 lb. ground beef or turkey
1 cup salsa
1 tbsp. cumin
2 tbsp. cilantro, chopped
6 cups spinach
1 red pepper, sliced
1 yellow pepper, sliced
3 green onions, diced
2 cups black beans, rinsed and drained
1 cup fresh or frozen corn
1 cup sliced black olives
Greek yogurt ranch dressing
1 avocado, sliced

In a small bowl, combine chicken, salsa, cumin and cilantro. On a large serving platter assemble the Buddha bowl in this order: Spinach, chicken, pepper, onions, black beans, corn, and olives. Drizzle with ranch dressing and top with the sliced avocado.
Chick Pea Tikki Masala
1 sweet onion, diced
1 tbsp. olive oil
2 cans chick peas
1 tbsp. Garam Marsala
1 tsp. smoked paprika
1 tsp. Kosher salt
½ tsp. garlic powder
16 oz. crushed tomatoes
¼ cup vegetable broth
1 can full fat Coconut Milk
Cooked rice
Cilantro for garnish
Green onions for garnish

In a large skillet, over medium high heat, sauté the diced onions in the olive oil until translucent. About 4-5 minutes, stirring occasionally. Add the drained and rinsed chick peas and stir to heat through. Then add the seasonings and stir to combine, heating the seasonings for 2-3 minutes. This allows the chick peas to pick up the flavors. Then add the crushed tomatoes and vegetable broth and simmer for 12-15 minutes. The tomato sauce will thicken and become savory and rich. Then all 1 can full fat coconut milk. Stir to combine and heat through. Serve warm over rice with cilantro and green onions for garnish.


1) Easy recipes (quick assembly, not expensive ingredients)

2) Make meals you know you will love

3) Have good containers (reusable, stackable)


1) Make meals that don’t reheat well (cautious with shrimp, fish, potatoes, and pasta)

2) Don’t start the assembly until everything for that recipe is ready to go

3) Leave the dishes for the very end of the day.

Fitpacker Meal Prepping Containers

Freshware Meal Prepping Containers

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