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Healthy Meal Prep for Breakfast, Lunch and Snack


Today is all about creating satisfying and convenient meals to-go for busy adults and kids alike.  I love dedicating a portion of my weekend preparing nutritious and delicious meals like the ones I’ll be sharing with you today because not only does it prevent hunger melt downs from happening, I can feel good about grabbing one of these ready made meals instead of succumbing to less healthier options like junk food.  You can definitely tailor make these for what you personally enjoy or already have on hand.  For me, I like to keep things as healthy as possible throughout the day and really linger and lavish over supper so I like to pack as much nutrient dense food into my day as possible when I’m often too busy to even be thinking about it anyways.

I just love an abundance of colorful, hydrating fruit in the mornings.  It’s wonderful how it provides me with an instant pick me up.  On our little island on the east coast, we haven’t quite stepped into a cold snap yet and most days are faux-spring like.  When cooler air begins to bite my cheeks, I’ll surely be reaching for the warmth of buckwheat porridge and Korean barley tea but until then, I’m quite happy tucking in with my platter of gorgeous fruit.  The best part?  Plush hachiya persimmons are in season right now and I’m going crazy for them!  If you’ve never had one, you’re in for a treat.  Their voluptuous tear drop shape contains a gooey, almost custard-like center that just melts in your mouth with its sugary sweetness.

Lunch is when I probably consume most of my fresh greens {save my pre-supper green smoothie}  I like to switch up my green base with sprouts, massaged kale, chard and the like but the dressing is often my go-to.  It’s fast, simple and delicious with just 4 ingredients.  What more could you ask for?  Most days, if I’m not topping off my lush rainbow salad with some grilled protein like my favorite salmon, I reach for a hearty sandwich.  Todays offering is highlighted by what looked best at my co-op this weekend but you can certainly use whatever filling you like.

As a snack, I like something that’s portable and easy to eat like raw seeds or nuts.  Staying hydrated is key too.  Did you know that we often mistake hunger for dehydration?  Dehydration can also cause fatigue.  You’ve heard it a million times before but drinking enough water is so dang important!  As I mentioned in my health and beauty secrets video, I typically begin my days with at least a liter of water followed up by warm lemon water.  Throughout the day, I continue this trend and am never without some next to me but I’m also mindful of the variety of ways I’m consuming that water as well.  One of my favorite options is through an infused water.  My favorite at the moment is a cocktail of fresh ginger {sometimes fresh turmeric root}, cucumber, mint, and lemon {also in my health/beauty secrets video}.

I hope that you find my video to be helpful and that it inspires some healthy meal prepping.  It really does save so much time and energy.  I love that I have several days of meals that I don’t have to stress over or even think about.

5.0 from 2 reviews

Healthy Meal Prep for Breakfast, Lunch and Snack
Serves: For approximately 4 days

  • Choice of fruits + mint
  • 30 grams raw seeds/nuts
  • Infused water of choice
  • -Rainbow Salad:
  • 4 c Kale, chard, spinach mix
  • 1 c cooked lentils or quinoa
  • 1 Shredded beets
  • 2 Shredded carrots
  • ½ English cucumber
  • 1 Colorful bell pepper
  • 2 Avocados
  • ½ c Hemp Hearts
  • 1 c organic yogurt
  • 3-6 garlic cloves, minced
  • Salt and pepper
  • -Grilled Veggie Sandwich
  • 4 toasted ciabattas
  • 1 large zucchini, sliced vertically {or summer squash/eggplant}
  • 1 large red onion, thinly sliced into rounds
  • 1 pint cremini mushrooms, sliced
  • Salt and pepper
  • 1 4 oz log goat cheese

  1. For the fruit salad, toss everything together and divide them into 4 containers. Top with mint if desired.
  2. For the rainbow salad, pile everything on that you desire and top with sliced avocado and hemp hearts. Divide into 4 containers.
  3. For the dressing, mix the yogurt, garlic and salt and pepper together. Thin out with milk if needed. Store separately.
  4. For the sandwiches, grill all your veggies to your liking with salt and pepper.
  5. Assemble by spreading goat cheese on each half of ciabatta and building with the grilled veggies.


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4 thoughts on “Healthy Meal Prep for Breakfast, Lunch and Snack

  • The Squishy Monster says:

    omg, that sounds amazing! Does it taste like chocolate too? Or is it just because of how it looks? Thanks for letting me know, Brain. I’m a woman obsessed!

  • brian says:

    oh i love persimmons..they the bomb! hehe there is a persimmon cousin that is called the chocolate pudding fruit “Black Sapote”. i would like to try that! haha

  • brian says:

    they say it TASTES and looks like chocolate pudding. i googled it and saw youtube videos..but there aren’t any around where i i have to wait to try it…maybe order online or something.

  • My Food Diary For The Week - A Real Look Inside says:

    […] usually great about meal prepping.  At the very least, I’ll whip up my daily green smoothie following my typical morning […]

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