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My spring time meal prep routine

October 14, 2017

My spring time meal prep routine

October 14, 2017

As you know I’ve done lots of posts on the topic of meal prep. To be honest I can’t stand the word as it makes me think of 5 day old pieces of salmon with limp bits of broccoli – this doesn’t appeal to me in the slightest! I’d love to re-phrase the word and call it ‘meal organising’ as that is what I feel my approach is and makes me think of lovely fresh meals without the stress.

My ingredients change depending on what I am in the mood for (I’ve still got the Brussel sprout obsession going – so they are featured of course!) and I’m in love with my green smoothie packs that I’m making. Makes it so easy and healthy in the morning.

This is an example of how I’ve been organising myself recently, I find it makes the rest of the week so much easier. Yes, I still cook and assemble things in the morning and for dinner but without the stress of making everything from scratch when I am time poor! If you are following this routine make sure you are buying extra to supplement your meals. For example a piece of salmon/eggs/tofu for each meal. This is not what I eat in a week in it’s entirety it is a way for me to cut down my meal cooking times by having some of the elements already prepared.

Shopping List

200 – 800g Coconut yoghurt

Mixed Berries

Honey/Maple Syrup


1 x Sweet Potato

1 x Broccolli

1 x Cauliflower

1 x Carrot

1 x Cucumber

1/2 Capsicum

Mixed leaf salad leaves

Bunch of Kale

2 x celery stalks

2 cups spinach

4 x Green Apples

1-2 lemons


Coconut flakes




4 x bananas (Frozen)

Coconut water


Olive/Coconut oil



Almond Milk

Smoothie (plus SO many more on my site – go to search tab)

Lettuce Cups

Glow Bites

Medjool Dates



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

Vegan Chocolate bark


Protein Balls – I have so many recipes for protein balls on my site, just go to the search tab on the home screen.


You will need

Yoghurt Parfait (per dish):

150 – 200g yoghurt of your choice

100g of fruit – I use berries

drizzle of honey/maple syrup

Muesli of your choice – I use Freedom Barley +


  • Layer the yoghurt, then the fruit, then the muesli and then the honey.
  • Repeat
  • Place in the fridge to set
  • Enjoy x x

For the roasted vegetables:

2 cups of peeled and diced sweet potato

1/4 cauliflower, broken into florets

10 x Brussel sprouts

chilli flakes, sprinkle

fresh or ground turmeric, sprinkle

cumin, sprinkle

olive/coconut oil

serves 2-3


  • Preheat the oven to 160-180 degrees C.
  • Line a large baking tray with baking paper.
  • Place the cauliflower, Brussel sprouts and sweet potato inside.
  • Sprinkle the cauliflower with the cumin, turmeric and chilli
  • Drizzle the vegetables with olive/coconut oil
  • Place into the oven for around 30 minutes or until golden. Turning/shaking occasionally.

Steamed Vegetables:

1 x small broccoli head, broken into florets

1/2 a sweet potato, cubed

1/4 cauliflower, broken into florets


  • Place all of the vegetables into a steamer. Steam to al dente.


1 x carrot

1 x cucumber

1/2 capsicum


  • To cook your Quinoa. Place 1 cup of Quinoa into a pan and add 2.5 cups of water (use this measurement and duplicate if you want to add more).
  • Boil/simmer until all of the water has been absorbed.
  • Place into a bowl and leave to cool for 10 minutes.
  • With a fork fluff up the quinoa.
  • Feel free to season and dress with olive oil.


  • Chop the vegetables into batons. Keep in an airtight container in the fridge for 3-4 days.

Smoothie Packs:

Glad bags

2-3 stalks of Kale, destalked

2 x celery stalks

2 cups spinach

4 x Green Apples, sliced into quarters and covered in lemon juice

1-2 lemons

Flaxmeal – 4 -5 tbsp

Coconut flakes, 1-2 cups

Turmeric, sprinkle

Cinnamon, sprinkle

Paprika (optional), sprinkle

4 x bananas (Frozen)

Coconut water 4-5 cups

Coconut Oil – 4-5 tsp


  • Peel the bananas, chop into large pieces. Place in a freezer bag and into the freezer.
  • Get 5 glad bags and equally distribute the kale, spinach, celery, flaxmeal, coconut flakes, apple, turmeric, cinnamon and paprika into them.
  • Place them in the fridge.
  • When you are ready to use a pack simply add 2-3 pieces of the frozen banana, 1-2 cups of coconut water and the coconut oil to the blender and blitz. Add filtered water if you need to.

Additional tips:

Use your prep to build really delicious meals. The roasted vegetables, quinoa, salad and hummus make a really nice lunch or dinner.

Have some ‘go-to’ snacks in the fridge. Things like fresh berries, chopped watermelon, protein balls and activated nuts.

After a day or so, if you have any steamed vegetables left they can be blended with seasoning and water to make a delicious soup. You can add fresh ingredients in like spinach.

Enjoy x xΒ 


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