The Ultimate Guide to Healthy Meal Prepping - Sophie Uliano

Sophie's Recipes

The Ultimate Guide to Healthy Meal Prepping

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Today I’m in the kitchen showing you how easy it is to prep foods for healthy cooking. So often, I hear people say that they can’t eat healthy because it takes so long to cook. But with these simple steps you’ll be cooking in no time! Before getting started, always hit the farmers’ market for fresh product when they are about to close, so you can get the best bargains. As for meals, I’m teaching you how to make a breakfast of overnight oats. Next, for lunch I’m making a spinach salad and for a light dessert, I pack fresh watermelon and cantaloupe. Each meal is a lot cheaper than if you were to go out and purchase in a restaurant and can easily be stored.

INGREDIENTS FOR OVERNIGHT OATS

DIRECTIONS

  1. Mix the ingredients together in a large Mason jar. Leave overnight in the fridge.
  2. To serve, spoon into a bowl and top with fruit and nuts.

INGREDIENTS FOR SALAD

  • 2 cups baby spinach leaves
  • 1⁄4 small red onion, finely sliced
  • 1⁄2 cup black Kalamata olives
  • 1 cup cherry tomatoes
  • 1⁄2 yellow bell pepper
  • 1 cup chopped red cabbage
  • 1 cup cucumber, diced
  • 1 cup celery, diced
  • A few raw cauliflower florets
  • 1⁄2 boiled egg
  • Add-ins: sunflower seeds, walnuts, dried cranberries, cubed avocado

INGREDIENTS FOR DRESSING

  • 1 cup olive oil
  • 3 tbsp lemon juice
  • 1 tsp agave or honey
  • 1 tsp Dijon mustard
  • Sea salt
  • Pepper

DIRECTIONS
Place all ingredients in the blender and blend until smooth

INGREDIENTS FOR BUTTERNUT SQUASH AND RICE

  • 1 cup of Butternut squash, cubed and roasted
  • 1 cup green beans, steamed
  • 1 cup kale, chopped and lightly steamed
  • 1 cup brown rice
  • 1 cup white beans

INGREDIENTS FOR MISO DRESSING

DIRECTIONS
Place all ingredients in the blender and blend until smooth
INGREDIENTS FOR FRUIT

  • 1.5 cups cubed watermelon
  • 1.5 cups cubed cantaloupe