Do you find yourself struggling to eat a nutritious meal amidst a packed schedule? Whether you’re a busy student, working professional, a mama, or some combination of all three, taking a little time to prep meals will help you tackle the week ahead.


Tips + Tools


  • Invest in quality containers since you’ll be doing this every week, right? I like to use glass containers. Look for containers that are microwave, freezer, and dishwasher safe. Check out some options HERE.

  • Even the task of meal prep can feel daunting at first! Start with easy recipes with minimal ingredients. I’ve found some go-to recipes that are low-effort, macro-friendly, and full of flavor (simple breakfast recipes below).


  • While prepping, utilize multiple modes of cooking (stovetop, oven, instant pot, microwave) at the same time for efficiency.

  • Shop with a list! Plan your menu for the week and make a grocery list of everything you need to buy. No need to wander the aisles—getting just what’s on your list will help you save time and money.





Say goodbye to skipping breakfast by assembling these delicious, Hi-Protein Overnight Oats ahead of time!


Basic Ingredients

½ cup dry oats

½ cup Oikos Triple Zero Vanilla Greek Yogurt

½ cup almond milk (or milk of choice)


Additional Ingredients


Chocolate Raspberry:

  • 1 tbsp unsweetened cocoa powder
  • 1-2 tsp honey or maple syrup
  • 1/3 cup mashed raspberries

Top with whole raspberries and dust with cocoa


Pumpkin Spice:

  • ¼ cup pumpkin puree
  • ½ tsp pumpkin pie spice
  • ½ tsp vanilla extract
  • 1 tsp honey or maple syrup

Top with nuts of your choice


Banana Bread

  • 1 tsp honey or maple syrup
  • ½ mashed banana
  • ½ tsp cinnamon

Top with banana slices and dust with cinnamon


  • Combine all ingredients except toppings.
  • Spoon into storage container, then add toppings.
  • Set in the fridge overnight.
  • Grab in the morning and enjoy!