menu search

Fit Foodie Meal Prep Tips: 6 Foods to Keep You Nourished All Week

Fit Foodie Meal Prep Plan cover

Running out of new ways to make use of your fully stocked pantry after weeks of sticking close to home?

We feel your pain, which is why we’ve invited Sally O’Neill, creator of the Fit Foodie brand and author of THE FIT FOODIE MEAL PREP PLAN, to share some of her wisdom (and even a couple recipes) with us! Meal prepping is easier than you might think, and it can definitely save you time and stress, not to mention help you reach your health and wellness goals.

Discover her recommendations for 6 versatile foods that you can prep for a wide variety of delicious, ready-to-eat meals that will keep you nourished throughout the week.

In isolation we’ve all got a little more time on our hands to prep healthy food. I find it more important than every to organize my meals so that I stay nourished and avoid snacking all day.

Here are some simple things you can prep that will keep you going for the week.


Marinated beans are on rotation in my diet every week. They’re chock full of fiber, which is great for gut health and they keep you fuller for longer. They’re also packed with plant-based protein and minerals, and they’re super versatile too.

Marinated Chickpeas

Marinated Chickpeas Recipe

  • 14 oz (400 g) can chickpeas, rinsed and drained
  • 1 small red onion, thinly sliced 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • 1 tablespoon olive oil
  • 1/2 teaspoon sea salt
  • 2 tablespoons red wine vinegar Fresh thyme leaves, to serve

This high-protein bowl of goodness is so easy to prepare, and it’s delicious as a snack or a side dish.

  1. Put the chickpeas into a bowl, along with the onion.
  2. Add the cumin, coriander, olive oil, salt, and vinegar. Mix well.
  3. Cover and refrigerate.

Sweet Potatoes

Sweet Potatoes

Roasted sweet potatoes are so underrated. I love roasting them whole and eating them on salads throughout the week, or even mixing the soft flesh into oats with cinnamon and a little maple syrup for a delicious brekkie. 

Boiled Eggs

Boiled Eggs

Every week I pre-boil a dozen eggs and let them cool before placing them in the fridge ready to peel when I need them as a snack or main event. Leave the shell on to store so that they don’t absorb other odors in the fridge. That way, they’ll keep for 7 days.

Poached Chicken

Meal prepping chicken is a healthy, versatile protein that will store  cooked in the fridge for p to 4 days. You can use chicken in a wide range of meals and snacks including salads, wraps, stews, and soups, or even just dip into hummus.

Poached chicken from The Fit Foodie Meal Prep Plan

Milk-Poached Chicken Recipe

Poached chicken offers a deliciously consistent moist texture, and takes less time than you’d think. The milk captures the flavors and can be reserved and used as a soup base.

  • 3 cups (750 ml) milk (I use unsweetened almond milk)
  • 4 garlic cloves or 2 teaspoons garlic powder
  • 10 peppercorns
  • Fresh tarragon (optional)
  • 4 skinless, boneless chicken breasts
  1. Heat the milk in a saucepan over medium heat, together with the garlic, peppercorns, and tarragon (if using), until just simmering.
  2. Lower the chicken breasts into the poaching liquid and set a timer for 15–20 minutes, depending on their size.
  3. Remove the chicken from the poaching liquid and set aside.
  4. Allow to cool before slicing or shredding the chicken into long strands with your hands.

Roasted Veggies

Roasted Veggies

I love to roast veggies at the beginning of the week. You can eat them cold, but you can also quickly reheat them and have as a side for dinner. With leftovers, I blend them into homemade hummus to give it extra flavor.

Overnight Oats

Overnight Oats

Meal prepping your mornings oats is so simple. They’re a great source of low-GI carbs and can be topped with literally anything. I make both savory and sweet versions. Try soaking them in vegetable stock, or go traditional with milk and topping with cinnamon and berries.

Want more? To find recipes for all the dishes mentioned, plus the full three-step guide to filling your fridge with read-to-eat meals, pick up a copy of THE FIT FOODIE MEAL PREP PLAN.

If you enjoyed this post, you may also like this recipe for Chicken Fried Quinoa from Meals That Heal

Recipes excerpted from The Fit Foodie Meal Prep Plan by Sally O’NeilCopyright © 2020 by the author. Used by permission of the publisher. All rights reserved.

Photo credit: Sally O’Neil


Powered by Zergnet