MEAL PREP GUIDE - April 4, 2025

Hidden Liver Meat Sauce, 10-Minute Steamed Fish, Protein & Fiber-Rich Custardy Oats, Fiber-Rich Beet & Lentil Salad!

Here’s your meal prep guide for the week!

Each week, I share a meal prep guide with my paid community members to help you cook seasonal, nutrient-dense recipes efficiently, making it easier to stick to a healthy diet.

I post these guides before the weekend so you have time to review the recipes and shopping list, gather your ingredients, and set aside time for meal prep in the coming days. Be sure to check out the editable grocery list, where you can mark off ingredients as you shop!

This week’s meal prep plan proves that you don’t need a lot of time or an extensive list of ingredients to stock your fridge with nourishing food. I was in a rush, yet I still managed to prepare two large batches of ready-to-eat proteins, five servings of breakfast, and a fiber-packed veggie and legume dish to hit my fiber goals. I could have easily skipped the meal prep, which likely would have led to missed meals, unhealthy snacks, or eating out more than I’d like. Instead, I pulled together a handful of simple ingredients and a few easy recipes, spending just about 80 minutes and minimal hands-on effort to fill my fridge with protein and fiber-rich meals ready to heat and enjoy!

Ready to cook up some delicious food? Here is this week’s menu:

• Protein & Fiber Rich Custardy Oats

I chose this as a super simple recipe to batch cook and store in the fridge, so I can easily reheat it in the morning and add my favorite toppings. Lately, I’ve been sneaking eggs into my oatmeal since I’ve been in an “egg ick” phase. This way, I get all the protein and micronutrients from eggs without the taste! Plus, it makes the oatmeal taste like a creamy custard. I really don’t recommend starting your day with just a bowl of oats unless you’re making it a more balanced meal with protein and fiber to prevent a blood sugar spike. Each serving of these oats is packed with fiber to keep you full and help you hit your daily fiber goals! Simply heat up a serving and switch up the toppings each morning—try berries and nuts, or for a savory twist, grated parmesan and pesto!

• 10-Minute Steamed Fish w/ Olives & Tomatoes

I like to include a variety of protein sources in my diet to ensure a wide range of micronutrients, so I was craving some fish this week, but I needed something quick and simple. This dish is packed with flavor from the olives, tomato, and lemon, and it comes together in just 15 minutes with only about 5 minutes of hands-on effort. It feels like a light, healthy meal you’d enjoy on a Mediterranean vacation, but it requires almost no work at all. Steaming the fish keeps it low-AGE, which, as you know, is great for reducing inflammation and minimizing aging. Plus, it turns out flaky and tender every time!

• Hidden Liver Meat Sauce

This is a great meal prep option because it packs micronutrients like B vitamins, Vitamin A, Iron and Copper for good energy and glowing skin and it takes very little effort. Everything happens in one pan and it gets even more delicious as it sits in the fridge for the week. You can pair it with pasta, rice, steamed veggies, potatoes… the options are endless and it is such a comforting, classic dish that satisfies every time. With 10 minutes of effort you get 6-8 servings of a nutrient-dense protein dish ready to heat up on a busy day!

• Fiber-Rich Beet & Lentil Salad

This is one of my favorite fiber preps I have made - beets and lentils just go together so well and provide a refreshing easy side dish that you can add to any meal to add 6g of fiber per serving. Packed with fiber from lentils and beets, this salad is a great way to stock your fridge for digestive health, aids in maintaining stable blood sugar levels, and supports satiety, helping to keep you fuller for longer. Beets contribute a wealth of antioxidants and vitamins, including folate and vitamin C. The addition of red onions and a simple dressing of olive oil and vinegar offers anti-inflammatory benefits and enhances the absorption of fat-soluble vitamins. It’s an ideal make-ahead meal that stays fresh in the fridge, making it perfect for busy days when you want a healthy, flavorful dish at your fingertips.

Here’s your shopping list: