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let’s be honest: when you’re managing a busy schedule, trying to eat healthy while working a demanding corporate job can easily fall by the wayside. between morning chaos and late afternoons, it's so easy to fall into the trap of overspending on takeout or overeating just because you didn't plan ahead.

the secret weapon to staying on track without stressing out? intentional meal prepping. by getting ahead of your breakfast and work lunches, you remove all the friction from healthy eating.



here are my favorite hacks, routines, and a full day of easy meal prep ideas to keep your weeks running smoothly:

my golden rules of meal prep


  • always eat breakfast first: if i know there’s going to be catered food or treats at work, i still eat a solid breakfast beforehand. it completely stabilizes my energy and keeps me from overeating when i get to the office.
  • protein pre-freezing hack: when you get your protein, portion it out before freezing. wash and season each piece with your favorite spices, then seal each piece in a ziploc bag, squeezing out all the air to prevent freezer burn. you can cook each piece straight from frozen, or bring it out to thaw the night before or the morning of!
  • custom veggie prep: prep your greens and veggies ahead of time so they're ready to grab. for instance, i recently bought a head of cabbage and chopped that up myself, then stored it in the fridge, and bought a few heads of broccoli, seasoned them, and froze the chopped pieces for whenever i'm ready to cook.
  • pre-plate your meals: portion out your ingredients and actually "plate" your meals inside your reusable food storage containers ahead of time so opening the fridge feels like opening a cafe menu.

a full day of simple, healthy meal prep ideas


  • breakfast: a protein-packed bowl of plain nonfat greek yogurt topped with your choice of fresh fruit (i love mixed berries), a sweet drizzle of honey, and a side of boiled eggs. 
  • lunch: the ultimate mediterranean salad (here’s my recipe, two ways!) crisp, fresh, and fully customizable with your choice of protein.
  • dinner: a comforting, one-pan sweet potato, veggie, and salmon bowl that comes together effortlessly (you can find the recipe here).


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