3 Ways to Meal Prep on the Go

Meal prepping is no easy task. It sometimes took me 4 hours and I was already working 65+ hours a week. I did find some faster ways to do it and I thought I would share it all with you. Here are 3 Tips to Meal Prep Faster:

1) Use a Crock Pot/Insta Pot

This is one of my favorite ways to meal prep. I am plant based so all I do is throw a bit of water in, legumes, rice, seasonings, and maybe 2 different veggies, and then I’m set. It cooks for 30 minutes and I don’t have to do anything. I usually use that time to meal prep my overnight oats which is quick but the way I do it is lengthy.

My Favorite Recipe:

  • Water
  • Chickpeas
  • Brown Basmati Rice
  • Okra
  • A can of Tomato Sauce
  • Yellow Onions
  • Seasonings: A little Cayenne (don’t add any if you don’t like spicy) , salt, coriander, cumin, and ginger
  • Olive oil

I don’t measure my food but I make enough for 4 days. Make according to your needs and follow the servings and directions on the labels. If you want it more watery add more water. I only do enough water for the rice and beans to absorb it so the sauce gives it more flavor. Check out some Insta Pots Here.

2) Make a Smoothie

I find smoothies super fast to prepare. I do this using Frozen Fruit like Pineapples, Spinach, Coconut Water, and a banana. It’s a great way to get more whole foods in, your liquid intake up, and a nice on the go refresher. Basically, set up your ingredients the night before. It takes 2 to 3 minutes or do it the morning of. I think a smoothie takes 2 to 5 minutes for me to make then I’m out of the house. I use to make my smoothie, put it in a to go bottle and drink it on the way to work. This is because I was teaching a class at 5 a.m. and I didn’t want to wake up any earlier than I had to. I have a handful of almonds to get some fats in. If you want protein go ahead and put some protein powder, PB, Oats, or anything you can in your smoothie.

My Favorite Recipe:

1 cup Frozen Pineapple

A Handful of Spinach

1 Banana

8 ounces of Coconut Water

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3) Bake Your Food in the Oven

This is super easy! The most time taken is cutting up your ingredients. Find foods you can bake together and set a timer based on the recipe’s needs. Choose 2 veggies, a protein source (chicken works great in the oven), and get your carbs either through a starchy veggie or boiling something on the side like rice or legumes.

I like to cut up some red onions, use frozen edamame, a lemon sauce mix with olive oil, and I cut up some potatoes. Add some salt and the potatoes add first. Take out the oven when they are almost done, and then add the veggies mentioned. Bake until ready. I cook at 350 degrees Fahrenheit but I should drop it down to 300 due to the oils smoke point. Either way, let it sit in the oven and set the timer. Use this time for family, work, or to meal prep a different meal.

My Favorite Recipe

  • 2 Sliced Potatoes with Cajun
  • Olive Oil
  • Edamame
  • 1 Medium Sized Red Onion Diced
  • Sprinkle with a lemon juice, balsamic vinegar, salt, ground ginger sauce

Note: Do Not Add The Veggies Until the Potatoes are cooked

Bonus Tip

Get some handheld Fruits and nuts. This allows you instant access to a snack for when you are hungry at work and another way to get some whole foods in. You can also buy Pre-made salads and make your own sauce. I make my own salads and it can be a lengthy process at times. I like the pre-made ones much better. Check out the Blog: 3 Principles of Nutrition.

flat lay photography of three tray of foods
Photo by Ella Olsson on Pexels.com
Peter is a Life Coach for Fitness Professionals and Coaches. He has been Personal Training, Teaching Yoga, and Coaching for a Combination of 5 years now. He has seen many coaches burnout and wanted to change that. Check more about Peter here.


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