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⋆˚࿔ an angels guide: meal prepping + healthy eating
hi angels! eating healthily is always a priority for me, especially in the new year. here’s a little guide to how you can do the same in a quick, easy way perfect for anyone working or in school and looking to make easy changes! this post will detail meal prepping/planning, my personal tips, a look at my weekly shop and food essentials + a little look at what i eat in a week + some of my fave meals.
meal prepping + planning
meal prepping can be a little stigmatised. its sometimes considered to be something gym bros fixate on or something that takes lots of time and investment for a meal that’s not the best… but meal prep can be a really easy, affordable way to ensure your diet fits your individual health goals. whether its to build muscle, eat more fibre or just have a healthier lifestyle meal prepping is perfect! as a busy university student, i love to meal prep at the weekend to get me ready for the week ahead.
overall advice
- look for meal inspo from pinterest/tiktok. find chefs, blogs or cook books that you like and enjoy following. create a folder on your phone or a notes page full of the recipes you love so you can make them again and again! bonus - you could even get creative and make your own recipe book, whether digital or physical.
- find recipes that have similar ingredients. for example, if im having broccoli one night ill find ways to include that in other meals, saving me money and preventing ingredient waste!
- make a vision board/pinterest page/mind map with all your health and meal goals to help keep you disciplined and on track.
- figure out your goals and activity level for the week and plan around that. do you have a particularly busy weekend? ensure your meals fit your predicted energy levels and the amount of activity you intend to do.
- identify for your diet goals. at the moment im trying to up my vegetable + fruit intake, eat more fibre and reduce the amount of processed foods + sugar i eat, so my meal plan reflects that.
- 80/20 is more sustainable than ‘cheat’ days. for me this isn’t supposed to be a crash diet, its a lifestyle and you don’t cheat on a lifestyle. i like going out and i love baking, i enjoy going out for dinner so i prefer to eat in line with my health goals for 80% of the week with an allowance for a potential 20% where i don’t. its unsustainable to believe you can immediately eliminate x food group or eat x amount of calories. the goal should be to allow yourself the grace to create a new lifestyle.
- figure out just how far you want to prep/plan. i personally prep my lunches in advance, breakfasts when i do plan on having breakfast (usually not hungry enough to have breakfast in the mornings) and rarely if ever my dinners. but for some people with less time, prepping every meal may be extremely helpful and completely doable!
- get good quality containers, especially for in the fridge/freezer. my favourites tend to be anything made of glass or that’s fairly durable - bonus points if its link of course
my personal tips
- have easy snacks prepped on hand. i always pre wash and prep fruits and veggies to keep in the fridge and sometimes make a special healthy treat for during the week!
- choose recipes you know you’ll enjoy. for example, if you love ramen, find a recipe that allows you to make it healthily and easily at home. its a waste of time and ingredients to cook something you know you’ll end up hating. find or make healthier versions of snacks you love!
- pre-prepare ingredients where you can. mince garlic or onions in advance, pre peel veggies and prep any ingredients the night/morning before.
- bring your own lunches/snacks to school or work, do what you can to make your diet transitions as smooth and easy as possible! i often make little study snack boxes for long sessions in the library to keep me on track and energised!
- make healthy swaps where you can. i used to drink alot of coffee and energy drinks and while im still prone to the occasional sugar redbull, i now make my own healthy gatorade and drink matcha and green tea instead. not only has it helped my skin and sleep but i feel so much more positive!
weekly food shop + food essentials
i always focus on five key groups when i plan my food shop. ill break down the 5 here. just a quick note - these are suggestions of what works best for me and what i really enjoy eating! they might not work best for you - all of our health requirements and bodies are completely different!
1. vegetables/fruits
this is probably my fave section - im such a fruit girl! i love eating as many veggies as i can and most of my meals tend to be vegetable/fruit heavy.
example shopping list:
- cucumber (an essential for me).
- broccoli
- sweet potatoes (so so versatile!).
- carrots.
- kale.
- rocket/a leafy green.
- peas (especially frozen!).
- fresh ginger. + garlic.
- avocado.
- fresh herbs.
- grapefruit.
- berries.
- kiwi (so good for digestion!).
- pineapple.
(obviously my list switches every week! but these are some staples for me).
2. protein sources
- chicken breasts (basically always in my fridge/freezer).
- salmon.
- prawns (a staple for me! can be frozen, super versatile).
- tofu.
- eggs.
- beans (chickpeas, lentils, black beans etc i love beans!).
- tuna.
- cottage cheese.
- turkey bacon (not always a staple but something i really enjoy).
- skyr or fage 0%.
- edamame beans.
3. carb sources
- sourdough (my fave! fermented foods for the win).
- oats.
- quinoa.
- rice (rice bowls are a staple for me).
- potatoes.
4. other essentials
- kimchi or sauerkraut (again fermented foods always!!).
- honey.
- matcha.
- chia seeds.
- herbal teas (constantly drinking).
- dark chocolate.
- miso (just one of my favourite flavours).
- almond milk.
- pickles (fave snack).
- corn/ricecakes.
- sugar free granola or nuts/seeds (to top yogurt bowls).
- nut butters.
example - what i eat in a week
remember! everyone’s bodies need different things and this isn’t how every week of eating looks like for me! if you like the sound of any of the meals let me know - i can share recipes/links. i didnt include snacks but those will normally be fruit, veg etc. if you’d like a fully detailed breakdown of what i eat in a separate post let me know!
breakfasts (did not eat every day of the week but alternated between)
- vanilla chia seed pudding topped with berries + skyr.
- strawberry and banana overnight oats with cottage cheese.
lunches (alternated)
- zesty feta salad.
- ‘jennifer anniston’ salad.
dinner
- monday: salmon broccoli caesar salad.
- tuesday: spicy tunacado bowl.
- wednesday: tuscan white bean soup.
- thursday: buddha bowl.
- friday: bibimbap.
- saturday: kale and salmon salad.
- sunday: ‘sushi’ bowl
thank you for reading angels! i hope you enjoyed this and got lots of inspo - let me know if you want any recipes or have any questions/queries!
love, m.
🌟 Start Here: FOOD Plan Guide Before you dive in, a quick note: Not all of these lunch plans are designed with beginners in mind. Some are
This drive is constantly being updated.
Current as of 07/27/2026
Breakfast
Build a Breakfast Sandwich
Build a Breakfast Bento
Lunch
Over 100 one week lunch plans (I stopped counting) -Dietary Keto(7*) -Dietary Vegan(20*) -Dietary Vegetarian(13*) -Dietary Common Health Support(3) - Dietary Naturally Gluten Free (33*) - Disney Princess Lunch Series (18/18) w/ Infographics - Check the Tag "Princess Lunches" I have break downs of cost for some of them - D&D class Lunch Series (13/13) - Check out the tag "dnd lunch" I have the breakdown of cost for some of them - Fantasy Races Series (12/??) w/ Infographics - Historical "Warrior" lunch series (12/12) w/ Infographics - Enchanted Garden(Plant Based) (12/18) w/infographics - Zodiac Lunch Series (12/12) w/ Infographics - Main Character Energy Series(12/12) w/ Infographics Made with my youngest sister in mind. - Athletic Club Series (3/12) - World Food Markets(GF) (12/12)
Build a sandwich guide
Dinner
How to stretch a steak that's on sale(Or really any pound of meat)
Fresh and Low Budget Dinner plan
Dinner plans (2 servings, scale as needed) - 12 monthly 1-week plans - 12 monthly 1-week vegan plans - 4-week build-on-itself Dinner plan. w/ Infographics
Dorm
5 dinner plans
1 lunch plan
ramen remix guide
Low Spoons - ranked 1-5 spoons. Spoon ranking are for the prep day not the reheats Please note: Most of my meal plans are 4-5 spoons, the ones in my Low Spoons folder are 1-3
🥄 "From Packaged"
🥄🥄Rotisserie Chicken
🥄🥄 Ground Beef Plan
🥄🥄🥄Sheet Pan Sausage
Also there are other folders accessible from here. There's a Job, Health, Money, and Car folder if you click back to Adult Shit. * means there are plans in here that are repeats from other places in the drive. Example: A Vegetarian Meal in DnD would be copied to the Vegetarian folder
Do you like or dislike the various tasks involved in choosing what to eat each day? (Grocery shopping, meal planning, picking a restaurant, ordering off a menu, etc)
I always/nearly always like these tasks
I usually like these tasks, but occasionally dislike them
Approximately equal amounts of like and dislike
I usually DISLIKE these tasks, but occasionally like them
I always/nearly always DISLIKE these tasks
I don't view these tasks as a thing to like or dislike
Other/not applicable
Anon prefers getting to decide what they're going to eat, but they know multiple people who like not having to make that choice, who say it's hard to pick and it would be nice if they didn't have to think about it.
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Red beans & rice -- I'm just about to get started making this. I've tried making it on a weekend night & it's just not enough time to simmer. A classic 2-nighter favorite 🫘🍛🫘
