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Meal prep 101 – on the go

March 24, 2016

Meal prep 101 – on the go

March 24, 2016


As promised this is my second in a series of posts I’ll be doing on meal prep!

This post should give you some good ideas and inspiration if you are struggling to find easy, healthy snacks that you can take with you when you are in a rush or ‘on the go’.

If you have been following my blog you will see that I’ve tried to include a lot of recipes that are already on here, so just click on the links for the recipe’s (hopefully you have made them already!!).  True to form they are easy and quick to make!

Snacks on the go:

Recipes you can find on this site:

Energy trail mix

Protein balls

Nori Chips

Home-made hummus with vegetable sticks

Almond Milk (can be sweetened naturally: cacao, cinnamon, maple syrup)

Smoothie (and you can find many more smoothie recipes on here under the ‘eat’ tab)

Lettuce cups (but you can make any filling you want….see below)

Quinoa brekkie muffins

Quinoa Sushi

Glow bites

Vegan chocolate bark (see recipe below)

Popcorn (see recipe below)

Things you can buy straight up:

Medjool dates (just have 1 or two and not too often)


Eggs (I usually boil mine and keep in the fridge for a day or so)

Fresh berries (blueberries, strawberries, raspberries)

Dried fruit (raw and unsweetened)

Nut butter (organic raw) – great for spreading on apple slices, celery, vegetable sticks (try not to eat the whole jar though!)

To make:


You will need:

1 cup of popcorn kernels

2-3 tbsp coconut oil

pinch of sea salt

Savoury Topping:

2 tbsp tamari

2 tsp smoked paprika

1/2 cup of nutritional yeast

Sweet topping:

2 tsp cinnamon

1 tsp nutmeg

1/2 tsp vanilla powder

drizzle of maple syrup

pinch of sea salt


  • Heat the pot first on the stove
  • Add the oil and leave for 20-30 seconds
  • Add in the kernels
  • Allow to pop and move/shake the pan to make sure none of them catch on the bottom and burn
  • Continue to shake until all the kernels have popped
  • Add the topping of your choice
  • Enjoy x x

Vegan chocolate

You will need:

75g Cacao butter

3-4 tbsp rice syrup (sweeter) or maple syrup

3 tbsp raw cacao powder

1 pinch salt

1 tsp vanilla powder

1/2 cup roasted hazelnuts, roughly chopped

fresh fruit of your choice

Lined (baking paper) small baking tray


  • Melt the cacao in a pan.
  • Add syrup, cacao powder, vanilla powder and salt.
  • Pour the mixture into the lined pan
  • top with the hazelnuts and fruit of your choice
  • Pop in the fridge/freezer for at least 30 mins to set
  • Remove and break into random pieces
  • Just have a small square when you are feeling like you need a sweet treat)
  • Enjoy x x

Lettuce cups


  • You can make my ‘messy lettuce cups that I have linked above OR you can be creative with any filling.
  • For the one pictured I used chopped peppers, carrots, cucumbers, olives and mixed herbs (dill, parsley and sage) and dressed with olive oil and apple cider vinegar.
  • You could add in chicken, salmon, tomatoes, hummus, salad topper, boiled eggs, fresh berries and so on
  • Enjoy x x

I hope you are enjoying my meal prep posts! Once you get into a routine meal prepping will become part of your routine and you will get used to buying the same fresh, natural ingredients that you can get creative with. If you would like to see something particular for my next meal prep post please leave me a comment below or if you have any feedback I’d love to hear from you!



Sophie is a true advocate for health and wellbeing. She aims to educate and share her knowledge in the realms of healthy eating, fitness and eco-friendly living. Sophie is qualified in various health and fitness disciplines and has a personal passion for Mindfulness and Happiness. She is also a qualified lawyer with an interest in Human Rights and Environmental Law.

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Sophie Benbow