Unlike my first meal prep menu, this one has all meals and snacks included: breakfast, lunch, dinner, snack, and fruit. Still, this is a fairly easy set of meals – only one baking dish and one pot to clean. And the cutting board. And the tongs. And the knives. Screw it, you know what I mean.

If you’re looking to get started with meal prepping, you can find my guide here.

Now, as per my meal-prep process (explained in part 5 of the guide), I checked my fridge for leftovers: raspberries, basil, and green beans. After looking at what was on sale at my local grocery store, I came up with this menu:

Breakfast : Mango and Raspberry Yogurt Parfaits

: Mango and Raspberry Yogurt Parfaits Lunch : Veggie Chicken Wraps

: Veggie Chicken Wraps Dinner : Double Bean Rice

: Double Bean Rice Snack : Hummus with cucumber, bell pepper spears, and pretzel crisps for dipping

: Hummus with cucumber, bell pepper spears, and pretzel crisps for dipping Fruit: Apples

The Haul

Does it sound almost disgustingly healthy? Well, that’s what I’ve been told. Probably because of all the green stuff.

Shopping List:

1 bag of baby spinach

1 cucumber

1 bell pepper

basil leaves

1 bag of shredded or matchstick carrots

1 bag of green beans

2 apples

1 mango

1 small container of fresh raspberries

1 container of hummus

1 bag of pretzel chips (or chips of choice)

1 bag of sandwich wraps

1 can of pinto beans

2 cups of brown rice

1 container of greek yogurt

2 boneless skinless chicken breasts

I would normally make my own hummus, but because I was short on time and it was on sale, store-bought it is. Also, as far as the veggie snacks and fruits go… I’d highly suggest cutting them and making them ready for eating at any time. I don’t know about you, but I’m 10000% more likely to eat my veggies and fruits if I don’t have to do any work when I’m hungry. So, cut that cucumber into spears, julienne that pepper, then core and slice those apples because otherwise you might feel too lazy to do it later. Pro tip: you can use an apple corer to get rid of the cucumber’s seeds if you want.

The Recipes

The process for optimizing your prep is explained in part 6 of the guide.

Mango & Raspberry Yogurt Parfaits Ingredients: 1 mango, diced

1 container of fresh raspberries, rinsed

1 container of greek yogurt, any flavour

1 handful of granola Directions: Layer the yogurt, raspberries, and mango bits in a mason jar. Add granola right before eating.

For the baked chicken in these wraps, you could really season the chicken however you want. I know that salt, pepper, and paprika seems pretty minimal, but trust me when I say that it is plenty flavourful. Sometimes the simplest solutions are the best.

Veggie Chicken Wraps Ingredients: 1 package of whole wheat sandwich wraps

1 bag of baby spinach

fresh basil

1 bag of carrots, shredded or matchstick

1 container of hummus

2 boneless, skinless chicken breasts

paprika, salt, and pepper Directions: Season the chicken breasts and bake them on a foil-lined baking sheet at 350°F for 30 minutes (Optional: brown the breasts on a cast iron skillet before baking them for extra flavour). Once the breasts cool down, slice them. Spread hummus on wraps, then layer the chicken, carrots, spinach, and basil on top. Wrap and slice in half.

You could also make extra chicken to go with this rice dish, if you feel so inclined.

Double Bean Rice Ingredients: 2 cups of brown rice, rinsed

4 cups of water (or whatever ratio your particular brand recommends)

1 can of pinto beans, rinsed

1/2 lb fresh green beans, chopped

olive oil

1 tsp minced garlic

dried oregano, parsley, salt, and pepper Directions: In a pot, brown the garlic on medium heat Add the pinto beans, water, and seasonings, then bring to a boil. Add the rice and turn the heat to low. Simmer for 15 minutes. Stir the rice mix and add the green beans on top, but do not mix. Simmer for 10 more minutes, or until all water is absorbed. Stir and enjoy.