Meal Prep, Week Eight

Meal Prep, Week Eight

What Meals I Made for the Week of August 20th to August 25th


It has been two months!  Two months since I have started this journey of sharing my meal plans and prep ideas with you all!

What has been your favorite meals so far and what kinds of meals would you want to see in the future?  Comment below!  I would love to hear from you and know that this blog is worth it!  Also subscribe!  You will only get an e-mail to update you on my blog post being posted and this is another way of helping me know if my blog posts are worth it!  I am hoping I help everyone in some way with these ideas to make weekly meal-planning a breeze!

I have never felt healthier and more satisfied until I started planning my meals and using whole food ingredients!  My runs are longer distances and take more energy in my day.  I am faster and feel better all because of these meal plans.  I feel more energy and feel fuller longer for success in my days (which I need with classes, work, practicum and runs all day)!


What you’ve been waiting for: a look into the week!


Meal Plan

Running fuel (T, W): orange

Breakfast (Sun, M, W, F): cereal with banana and 10-12 whole almonds

Breakfast (T, Th, Sat): buckwheat waffles with almond butter and banana

Morning Snack (everyday): roasted chickpeas and edamame

Lunch (M, W, F): peanut sesame slaw with soba noodles

                  Side: grapes

Lunch (Sun, T, Th): avocado caprese toast

                 Side: apple and sunflower seed butter

Afternoon Snack (M, W, F): carob date bites

Afternoon Snack (Sun, T, Th, Sat): fig walnut bites

Dinner (M, W): vegan gumbo with a slice of bread

Dinner (T, Th): vegan pasta with a slice of bread


Now the recipes for these amazing food fixin’s!




Cereal with Banana and Almonds

Serving Size: 1 1/2 cups of cereal of choice; 1/2 to 1 cup of almond milk; 1 banana; 10-12 almonds

I added some date (2 whole dates), almonds and banana to mine! So so good.

My husband and I decided to eat the rest of the cereal we had from last week.  I added two dates per serving for a different taste and health benefits.


The next breakfast, my husband helped me make on Sunday for Tuesday…


Buckwheat Waffles

Servings: 14-16 waffle halves; Serving Size: 1/2 a full waffle with 1 tablespoon almond butter and drizzled honey
Prep Time: less than 5 minutes
Cooking Time: about 25-30 minutes–depending on your waffle-maker.

I got the recipe here.

I used buckwheat flour instead of whole wheat flour and used coconut oil.

John and I topped the waffles with almond butter, a drizzle of honey and banana.  They are tasty with peanut butter or just simply maple syrup as well!

This is a favorite breakfast of ours.  We have added blueberries or dates to the batter as well.





I fixed this snack on Sunday to be ready for every day this week…


Roasted Chickpeas and Edamame

Serving Size: 1/4-1/2 cup
Prep Time: less than a minute
Cooking Time: 30-40 minutes


-3 15oz cans chickpeas, drained

-16oz edamame (2 freezer bags)

-Choice of seasoning (I simply used salt and pepper in this recipe)


  1. Preheat oven to 400 degrees and grease a baking sheet.
  2. Spread edamame and chickpeas on the baking sheet.
  3. Roast the edamame and chickpeas for 30-40 minutes, until lightly brown.
  4. Store in the refrigerator; lasts about 7 days.

This is a healthy snack that can easily be made in bulk!  Perfect for when you are craving something savory and easy to make enough servings for two people for each day of the week!






The first lunch, we made each day…


Avocado Caprese Toast

This is such an easy meal and I put it all together in two different ways: with bread and without bread.  If your office doesn’t have a toaster, fret no more.  This dish is good even without the toast! 🙂

I have seen several recipes throughout the years that had caprese salads on toast, but my husband and I love avocado and incorporating it into many things.  This was a hit and so worth it!

This recipe shows for one serving!
Prep Time: less than 3 minutes
Cooking Time: toast took me about 4 minutes because I like it brown


-two sprays of garlic olive oil

-1/2 avocado, sliced or diced

-5-7 cherry tomatoes

-5-7 leaves of fresh basil, or about 1/2 tsp of dried basil

-1 slice of mozzarella cheese (about 1/4 cup)

-1/2 tsp balsamic vinaigrette

-1 slice of bread, or no bread depending on what you prefer

**You can easily put all of the ingredients (minus the bread) on romaine lettuce for a yummy salad or just eat all the ingredients on top of the avocado.  Check the picture below:

Picture fresh from my desk in my office. I ate a side of apple and sunflower seed butter!


  1. Toast the bread if you plan on having it.
  2. Spray the piece of toast with garlic olive oil.
  3. Spread the avocado on the toast.
  4. Top with the cheese, then tomatoes and basil.
  5. Drizzle balsamic vinaigrette.

My husband and I had a side of apple and sunflower seed butter to go with it.

Sunflower seed butter is easy (just roast the amount of sunflower seeds you want–I used about two cups–and roast them until they are light brown so watch for this because they burn easily; place in a chopper or food processor and process until smooth, which takes about 3-5 minutes).

My husband craved this meal throughout the week! It’s that good.

The second lunch, I made on Sunday to be ready for Monday…


Peanut Sesame Slaw with Soba Noodles

Servings: 6 meals; Serving Size: about two cups
Prep Time: 15-20 minutes of chopping all the vegetables
Cooking time: soba noodles take about ten minutes

This recipe is delicious!  It turned out so good and I did the recipe exact from this website.

It did not disappoint and kept us full longer.  It is great to double for more meals during the week or even half for one person for the week.

Six servings, ready to go for three days this week!

Afternoon Snack.

I made both snacks on Sunday to be ready for the whole week.


Fig, Coconut and Walnut Bites

Servings: 14-15 energy bites; Serving Size: 2 energy bites
Prep Time: less than five minutes


-15 dried figs

-1/4 cup walnuts

-1/4 cup coconut


  1. Place all ingredients into a food processor.
  2. Process until well-blended.
  3. Roll into 1 tablespoon balls.
  4. Keep refrigerated.

These are perfect on-the-go and for an energy boost to help your mid-afternoon drag!

Also, these last for two weeks if kept refrigerated (which I recommend to keep them together).

Prepped and ready to go for servings for the week!


The second snack…


Carob Date Bites

I put mine in a baking dish to chill. I, then, cut it into 6 squares and rolled them into bites.

Servings: 4 large energy bites; Serving Size: 1 energy bite
Prep Time: less than five minutes


-10 dates, pitted and chopped

-1 T carob powder (cacao powder or cocoa powder will work as well)

-1/4 cup of oats


  1. Place all ingredients in a food processor.
  2. Processor until well-blended.
  3. Roll into large (about 2 tablespoons) bites.
  4. Keep refrigerated.

These are another delicious and easy snack for on-the-go and for an energy boost!

Also, these last for two weeks if kept refrigerated (which I recommend to keep them together).

Sorry for not having a picture of these bites as single servings.  They were just too easy to eat on-the-go and quickly that I enjoyed them rather than thinking about taking a picture of them.  They are really good and full of good nutrients!





I made the first dinner on Monday evening…


Vegan Gumbo

Servings: about 8 bowls; Serving Size: 1 cup of rice per 1 1/2 cups of gumbo
Prep Time: 10 minutes
Cooking Time: 1 hour

Find this recipe here.

You will not want to miss out on this awesome recipe!

My husband and I enjoyed it, and it makes plenty to where we ate it for three days and still had four meals leftover for the freezer.

I used great northern beans and kidney beans (1 can each).  I also used 1 cup of green lentils.

It came together nicely and easily.  The longest part was making the roux (about 30 minutes).  Otherwise, add all the ingredients and boom!  You’re done working hard and get to smell the sweet aroma of deliciousness coming from the pot as it cooks together.

Top it on rice and the meal is perfect!  Of course, my husband and I added a slice of toast to go with it<<definitely not something you want to leave out 😉

We put the gumbo and rice in separate tupperware containers to easily take out what we wanted for the dinners for the week, then we put the leftovers in the freezer on Thursday in the same tupperware for another week this next month!

Ready in tupperware for the week!


My husband helped me make the next dinner on Tuesday evening since I was in class…


Vegan Pasta

Servings: 6 bowls; Serving Size: about 2 cups
Prep Time: 10-15 minutes of chopping all the veggies
Cooking Time: 25-30 minutes

This awesome find and healthier pasta option (more asian-style) comes from here.

I added eggplant and used green beans instead of peas.  It is one of our favorite meals!  Trust me, you will want it again and again!

Serve it with a slice of toast and glass of wine and you’ve got yourself a delicious weeknight meal!



Well there you have it!  Week 8 (two months!!) of meal prep ideas and plans laid out so you can get busy and make your week less stressful!

Get ready for more delicious ideas next week and the weeks to come.  My creativity for these plans keeps growing week-by-week!


Happy prepping and cooking!