kate's guide: part four (meal prep)

hi friends! welcome to part four of the series, featuring my sister rachel! since she is amazing cook, i figured it would be a waste to do a post about meal prep without her. :) she shares all her best tips and recipes, and guys trust me, they are amazing!! tested and bestest <3

• part one: my favorite productivity apps & how i use them

• part two: habits and routines for the school year

• part three: study tips!

• part four (this post): meal prep with my sister rachel

• part five: not overdoing yourself!! balancing productivity & rest

let's get into it :) hey friends, meet rachel <3

---

meal prepping is a fantastic way to both save time and eat healthier during busy weeks. from roasting vegetables to freezing muffins to baking frittatas, there are so many ways to prepare & enjoy healthy, delicious food. having breakfast ready makes getting to school on time easier, and looking forward to a healthy lunch makes school more exciting. in this post, i'll talk about how and when to meal prep, what to make, and how to store those goodies.

HOW AND WHEN TO MEAL PREP

1. i like to spend an hour or two cooking on sunday afternoons, but you can choose whatever time works for you. it doesn’t take much time to prep some veggies or whip up some muffins, and the time you spend preparing food will be worth it! it can be useful to build up a freezer stash for when you have busy weekends.

2. i find it helpful to plan out my meals for the week, or at least have a couple things to choose from for each meal. you can also prepare meal components that can be mixed and matched, such as quinoa, roasted carrots, and a dressing. if you can’t decide what to meal prep, try making one thing each for breakfast and lunch, and a snack. you can also try some of my favorite recipes linked below!

   
   

WHAT TO MAKE

these are some of my favorite things to prepare for meals, along with some essential recipes or combinations (linked on text).

breakfast:

• egg muffins:

whisk together 9 eggs, 1/4 cup yogurt, 1/2 cup feta, and salt + pepper

add whatever veggies you’d like (sauteed onion, bell peppers, tomato, spinach, broccoli, sweet potatoes, etc…)

pour into 12 greased muffin tins and bake for 20-30 min at 350 degrees, or until set on top

sometimes you have to check them a lot :)

• frittata (you can use any of the add-ins mentioned above)

• superhero muffins (the classic recipe is in the Run Fast Eat Slow cookbook, but this version is good too!)

• overnight oats

• baked oatmeal

• frozen waffles/pancakes

• quick bread

• granola

lunch:

• quinoa/brown rice/sweet potato bowls (i like adding avocado, feta, tomato, olive oil, lemon juice, and more)

• sandwiches/wraps (try adding shredded carrots, avocado, sprouts, pickles, onion, or hummus to jazz it up)

• roasted vegetables

• green goddess dressing

• pickled red onions

• leftovers, obviously :)

  
  

snacks:

• energy bites

• peanut butter chickpea muffins (you can’t even tell there are chickpeas in them!)

• crackers with cheese

• popcorn

• veggies with hummus

• cottage cheese

  
  

desserts:

• brownies

• cheesecake bars (way easier than regular cheesecake!)

• cookies

note: i usually cut my treats into small squares and freeze them so i can always have a stash of little sweets to brighten my day.

STORING GOODIES

keep items like vegetables, sauces, and cooked grains in the fridge. store baked goods such as muffins or brownies in the pantry for a few days, and then stick them in a plastic bag or airtight container in the freezer. it can be helpful to layer with parchment paper so they don’t stick to each other.

thanks for letting me share my passion for cooking with you! i hope this post has given you some ideas and excitement for meal prepping! comment below with a recipe you’d like to try.

xoxo, rachel

---

i hope that left you with lots of ideas! personally, i love looking for & saving recipes on pinterest. here are two of my boards for more ideas: eats & foodies.

a big thanks to rachel for collecting all her best recipes! <33

let me know in the comments below if you would be interested in hearing more from her, especially about baking bread 👀

also, comment your favorite meal prep staples! let's share those gems :)

thanks for reading :) a big hug to all of you!! this series has been so special for me & the support from you all really means everything. keep telling me your thoughts from the posts, what you liked, and sharing them with friends. you are all the best <3

see you next week for part five!!

xo, kate

p.s. i have a new podcast ep out!! listen here

pss i love love love comments!! they make me so happy! leave your name please so i know who you are :) thanks all <33