Meal Prep for a Smoother Summer
Life is busy, but a little prep goes a long way. Make the most of your time (and freezer!) by doing a simple prep session once a week. Fill your freezer with ready-to-go meals and snacks that save time, reduce stress, and keep everyone fed and happy.
Here are easy, freezer-friendly options to help get you started:
Make & Freeze Sandwiches
Stock your freezer with ready-made sandwiches for quick lunches:
- Peanut Butter & Jam: Freeze in bulk for quick grab-and-go options.
- Deli Meat: To avoid soggy bread, layer condiments between the meat slices, not directly on the bread.
Bake & Freeze Muffins
Bake once, enjoy twice! Make a double batch and freeze extras for snacks or quick breakfasts.
Time-saving tips:
- Measure dry ingredients the night before in labelled bowls.
- Prep wet ingredients ahead, if possible, and refrigerate overnight.
- Bake the next day, cool completely, then freeze.
Muffin Recipes to Try:
- Spiced Carrot Lentil Mini Muffins
- Pumpkin Muffins (try adding ginger for an extra zing!)
- Southwest Egg Muffins
- Banana Lentil Muffins
- Banana Berry Mini Muffins
Energy Bites & Cookies
Great freezer snacks that are nutrient-dense and kid-friendly:
Marinated Proteins – Make One, Freeze One
Marinating and freezing your favourite proteins can be a game-changer! Add your favourite protein to a freezer bag with the marinade or other ingredients, and you’ll be set for future dinners.
In our household, we have a particular fondness for tacos. Here’s what we did:
- Add chicken breasts, salsa, and spices into a slow cooker.
- Slow cook for 6-8 hours, then shred the meat.
- For added flavour and fibre, dump one or two cans of beans during the last hour of cooking.
Enjoy it all week in tacos, fajitas, bowls, or quesadillas without the nightly scramble of “oh my goodness, what do I eat?!”.
Stock a Snack Bin for the Car
Keep a self-serve snack bin filled with shelf-stable, high-protein options for busy days or travel:
- Roasted chickpeas, fava beans, or edamame beans
- Trail mix with nuts and seeds
- Individual jerky packs
- Fruit squeeze pouches
- Granola bars
- Fruit leather, dried fruit, or freeze-dried fruit
Why a Self-Serve Snack Bin Works
While it can take some time to compile the foods for your self-serve snack bin, there are numerous reasons why it will save you tons of time:
- Convenience: Quick and easy access to healthy snacks, which can save time and prevent the need to prepare something from scratch.
- Customization: Tailor the station to fit your or your family’s dietary needs and preferences, ensuring that everyone has access to snacks they enjoy while meeting their nutrition goals.
- Promotes Healthy Eating: By making nutritious options readily available, a self-serve snack station encourages healthier snack choices, reducing the temptation to grab less healthy options.
- Helps Build a Better Relationship with Food: Combining whole foods with more convenient packaged options means you can find an approach that works best for you.
- Encourages Independence: It allows people to make snack decisions for themselves, which can be empowering and lead to more mindful eating choices.
- Reduces Stress and Decision Fatigue: Pre-organized snacks mean fewer last-minute decisions.
- Supports Balanced Nutrition: A well-curated snack station can balance protein, carbs, fibre, and healthy fats, helping to maintain energy levels throughout the day.
Build Your Self-Serve Snack Bin
A well-stocked snack bin makes it easy for the whole family to grab balanced, satisfying snacks throughout the day. Here’s how to fill it with variety and keep everyone happy:
Protein-Packed Options
Helps to keep you satisfied and slows digestion
- Jerky
- Nut or nut-free butters
- Canned tuna or chicken
- High protein milk:
- Fairlife Protein Shake *
- Premier Protein Shakes
- Turkey Pepperoni Sticks *
- Hummus (individual)
- Individual cheeses
- Greek yogurt
- Cottage cheese
- Individual packs of nuts
Carbohydrate Options
Provide energy and fibre
- Individual bags of popcorn
- Goldfish
- Pretzels
- Rice cakes
- Crackers
- Corn nuts
- Granola bars
- Fruit (pre-wash)
- Fruit bars:
- Vegetables
- (Vegetables have less carbs compared to other items listed, so add a grain or starch for more energy, if needed)
Protein + Carbohydrate Combos
A balance of protein and carbs will keep you feeling full longer
- Pulses and legumes
- RXBAR protein bars
- Flavoured Greek yogurt
- Other recipes:
Fun Items to Include
Don’t forget to include some treats to satisfy your cravings while still keeping things balanced
- Individual bags of chips
- Gummies
- Mini chocolate bars
Make Dinner Fun & Easy with Muffin Tin Meals
A muffin tin can transform dinner for you and your family (and reduce your mental load). It helps use up leftover bits from the fridge, offers different flavours and textures without needing to cook a full meal, and supports a balanced approach to food, including a mix of items for both enjoyment and nourishment, without labelling foods as “good” or “bad.” Fill a few compartments with proteins, veggies, fruit, carbs, and dips, and dinner’s done!
Ready to Try It?
Start small: pick one freezer prep idea or snack bin tip and try it this week. Your future self will thank you!
If you find a favourite, share this blog with someone you know! You might just inspire another busy family to simplify their week, too.
Need some support on how to navigate meal prepping for all stages of life? Book a call with one of our dietitians!
About the Author
Kelsey Hagen
I’m Kelsey, a registered dietitian with over 14 years of experience helping you rediscover the joy in food, whether you’re a weekend warrior chasing performance gains, navigating the frustrating world of eating with IBS, or simply juggling family meals. Together, we’ll create sustainable, evidence-based habits tailored to your life, drawing on my journey as a former national fastball athlete, a sister to someone with Type 1 Diabetes and a mom of three. I’m here to empower you with compassionate, personalized support so you can feel and perform your best.
* We are not affiliated with any of the products we mentioned in this blog. We just like them and want other people to know about them!