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5 Steps to Becoming a Meal Prep Master

March 08, 2018 0 Comments

5 Steps to Becoming a Meal Prep Master

Eating healthy may be everyone's goal, but sometimes it can be a challenge to stick to in our busy lives. Meal prepping is often the easiest way to ensure that you maintain a healthy and balanced diet, especially during those busy days. We asked Abigail Hopkins, the co-founder of That Clean Life to teach us her top tips for meal prepping. Her app That Clean Life is a powerful meal planning platform that helps people prep for themselves and their families, and for wellness professionals to meal plan for their clients. Read along for some expert tips, and an easy recipe to fit into your weekly meal plan. 



There is one thing I do that helps me eat healthy on a consistent basis and feel my absolute best. I practice this one thing every week, and it has become a life-changing habit that I now actually look forward to doing every week.

So what is this habit, you ask?

Meal planning!

Meal planning has made such a massive impact in my life. It helps keep me organized and on track. When I plan my meals with delicious recipes, I'm actually excited to eat well. I buy only what I need, which saves me a ton of time and money. I'm never left wondering what I'm having for my next meal or reaching for food that doesn’t fuel me.

Getting into the habit of meal planning has been a serious game-changer for me. If you are trying to make eating healthy more of a priority, here is my super-simple five-step process for becoming a meal prep master ASAP.


  1. Create a calendar outline of your week.

You can do this on paper, on your phone, in Google Docs or by using That Clean Life. Start by filling in any meals you will be eating out (like your best friend's birthday). I like to call these flex meals. Balance and maintaining your social life is key to good health in the long-term.

  1. Fill in the blank spots with healthy meals and snacks.

To set yourself up for success, be realistic when choosing meals for your plan! Here are some tips:

  • Include super simple meals that take minimal time and use minimal ingredients.
  • Incorporate whole foods you love and recipes you are excited to try, so that the plan is one you will actually enjoy following.
  • Consider meals that can be prepped ahead, and that will create leftovers so that you can cook once and eat it multiple times.

(If you need meal inspiration, check out some of my favorite meals here!)

  1. Derive a grocery list from the recipes you have chosen.

Now that you have your meals selected, you can make your grocery list! Divide ingredients into categories based on the sections of your grocery store (ie: fruits, vegetables, frozen items) to make shopping a breeze and avoid backtracking.

  1. Do your shopping and prep.

After you shop, prepare any ingredients or meals that can be made in advance. Investing a bit of time into prep at the start of the week will save you a ton of time and stress later on.

  1. Stick your plan on the fridge or keep a copy on your phone as a quick reference.

Voila! You are all set to eat healthy and feel awesome for the week.

If you are feeling a calling to fuel your body with better food, stick to the basics. Don't complicate things. Focus on eating real, whole foods that you love. Having a plan is key, and so is making sure that the process is enjoyable. Before you know it, meal planning will quickly become a life-altering habit that you actually love.

Now, are you ready to get started with integrating meal planning into your life? Here’s a plant-based, nutrient-dense, super simple recipe to get you started. It is a perfect meal to prepare in advance for the week on a Sunday, and can be taken on-the-go for breakfasts, lunches or dinners!




Maple Garlic Chickpeas with Asparagus & Rice

Serves: 4

Time: 25 minutes


  • 1 bunch Asparagus (woody ends snapped off)
  • 1 tbsp Avocado Oil (divided)
  • Sea Salt & Black Pepper (to taste)
  • 1 cup White Rice, Brown Rice or Quinoa (uncooked)
  • 1 can Chickpeas (540 mL, drained and rinsed)
  • 2 tbsp Maple Syrup
  • 1 tbsp Chili Powder
  • ¼ tsp Sea Salt
  • ¼ tsp Black Pepper
  • 2 Garlic Cloves (minced)


  1. Preheat oven to 425 degrees F. Toss asparagus in half of the avocado oil and season with sea salt and black pepper. Spread the asparagus across a baking sheet and bake in the oven for 12 to 15 minutes.
  2. Meanwhile, cook the rice or quinoa according to the directions on the package. Set aside.
  3. Heat the remaining oil in a large skillet over medium heat and add the chickpeas. Saute for about 5 minutes, or until they start to brown. Add in the maple syrup, chili powder, sea salt, black pepper and minced garlic. Continue to saute for another 1 to 2 minutes, then transfer the chickpeas to a bowl.
  4. Divide asparagus, rice and maple garlic chickpeas between containers or plates.

 Enjoy <3

- Abigail


Sharing is caring! Know of any good recipes that you like to prep for the week? Tell us below <3

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