Food Prep Tips


The weekend is right around the corner!!!!  Taking a little bit of time to prep some food options during the weekend has been a HUGE game changer for me.

In this video I share some of the things I do regularly to food prep.

In my September VIP Membership, I’ll be sharing MUCH MORE about meal planning, much more depth about how I use these foods that I prep in advance, as well as daily devotions, a super simple recipe eBook, and daily check in for accountability.  For more details and to sign up click here!

I’d love to hear if you currently food prep on the weekends and if so, what do you prepare in advance?  If not, have you ever considered trying it?  Leave a comment and let me know.

Breakfast Ideas

Untitled design (2)Breakfast ideas are something that I’m asked for often.  It seems to be one of the most challenging meals to keep healthy but fix in a hurry!

Three of our favorite healthy breakfast recipes are included below.


Overnight Oats

While this recipe takes a little bit of forethought the night before, it only takes about 1 minute to mix up and makes a tasty and filling breakfast.

Ingredients for one serving:

1/2 cup old fashioned oats

1/2 milk or unsweetened almond milk

Optional add-ins – amounts are only suggestions and can be altered to fit your tastes.

a handful of berries

freeze-dried fruit

dried cranberries, blueberries or raisins

1/8 tsp cinnamon

1 tsp chia seeds

1 Tbsp of powered peanut butter

2 tsp. cocoa powder

Raw local honey, to taste

Maple syrup, to taste


The night before, mix 1/2 cup of oats and 1/2 cup of milk  in a small mason jar or container with a lid.  Place in the refrigerator overnight.

In the morning, add any of the optional add-ins and heat in the microwave or enjoy cold.



Egg Muffin Cups

A great recipe for a quick healthy breakfast full of protein are Egg Muffin Cups.  I make these in advance and store them in the freezer.  I pop them into the microwave to heat and have a delicious breakfast.


12 large eggs

sea salt and pepper to taste

Optional fillings – use any combination

chopped mushrooms

chopped bell peppers

sliced green onions

chopped broccoli

shredded carrots

spinach leaves

cooked breakfast meat – bacon, sausage, ham


  1. Preheat the oven to 350 degrees.
  2. Spray a muffin tin with cooking spray.
  3. Fill muffin cups with desired vegetables from above.
  4. Whisk eggs, salt and pepper in a large bowl.
  5. Pour the egg mixture over the vegetables, filling slightly less than the cup will hold.
  6. Bake for 20 minutes or until egg is cooked through.
  7. Enjoy!


Reece’s Peanut Butter Cup Shakeology

You can’t beat starting your day with a healthy dose of superfoods, probiotics, prebiotics, digestive enzymes, plant-based protein, greens, vitamins and minerals.  Especially when they taste like chocolate and peanut butter.


3-4 ice cubes

12 ounces of unsweetened almond milk

1 scoop Vegan Chocolate Shakeology – (contact me if you are interested in trying Shakeology or would like more info on it)

1 Tbsp Peanut Butter OR 1 Tbsp peanut butter power

1 Tbsp raw local honey


Blend and Enjoy!

Lasagna Roll-Ups

12963508_1711437932427562_4024227374232447044_nThis has become one of my favorite meals lately. I usually double it to freeze a meal for another night. They aren’t terribly hard to make, they freeze really well and are delicious.

Serves 4


8-10 Lasagna Noodles (I have used regular, whole wheat and rice noodles.  Just be sure to cook them until soft enough to roll up, but don’t over cook them or they will fall apart.)

3 cups of  Light Ricotta Cheese

4 cups of your favorite spaghetti sauce

4 cups of spinach

1 1/2 cups of mozzarella cheese

Optional: Add turkey or turkey sausage for some additional protein.  (Turkey is not factored into the 21 Day Fix container count.)


  1. Boil your Lasagna Noodles until soft.  It usually takes mine about 8-10 minutes.  Don’t overcook or they will fall apart.
  2. Prepare the filling while the noodles are boiling. Mix the spinach, ricotta cheese, mozzarella in a bowl.
  3. Preheat the oven to 400 degrees.
  4. Spray a 9×13 pan (or two smaller pans if you plan to freeze half) with oil.
  5. Once the noodles are soft, pull them out and lay them flat on foil.  Spread the mixture out covering the noodles.  Roll them up.
  6. Place them in the dish(es) and pour spaghetti sauce over the top.
  7. If freezing, cover and place in the freezer.
  8. Cover the dish in foil and bake for 30 minutes.
  9. ENJOY!

Serves 4

21 Day Fix portions: 1 Serving = 1 yellow, 1 red, 2 green, and 1 blue