• Jenna Lessner, BSc, CHNC

10 Meal Prep Tips from a Seasoned Professional

Updated: Feb 12

Truth time: I only cook once per week…


I know what you're thinking... HOW???


Meal prep has been my saviour for YEARS! And here’s why:

  • My life is busy. I’ve gone from university to working multiple jobs to nutrition school and back to working even more hours than I thought heavenly possible.

  • It saves me money. Cuz I only buy what I need for the week and USE everything I buy. No more throwing out that bag of lettuce I intended to eat but just didn’t think about.

  • It gives me freedom. Because I don’t have to plan, prep, and cook meals every night, it allows me more time to spend with loved ones or go on a little mid-week adventure.

If you’re reading that and thinking “OMG I need to start” but you don’t know-how. Don’t worry, I got you!


As a seasoned professional I’ve learned a few tricks and tips along my meal prep journey.


  1. Choose how many meals to make for the week. It may be 2 (one lunch and one dinner) or you may want a bit more variety with 3-4 meals.

  2. You can meal prep breakfast too!! Even a week's worth of smoothies can be frozen and thawed the night before.

  3. Make a list of everything you need and cross off anything you already have at home.

  4. Grocery shop the day before you prep! I find it makes the task less daunting and doesn’t feel like it’s taken your whole day. (I actually love grocery shopping on a Friday night cuz the store isn’t as busy.)

  5. Shop bulk aisles & bins. If all you need is 2 tbsp of chia seeds for the week, I suggest you throw your measuring spoons in your purse and measure them out in the store. That way you only buy what you need and it keeps your kitchen pantry a little tidier! Win-win!!

  6. Cut corners where you can! You really don’t have to make your own cauliflower rice or zucchini noodles (though it is more cost-effective), you can buy pre-prepped ingredients to save yourself time and hassle.

  7. Make sure you have all your containers clean and ready. I suggest glass if you’re using your containers to reheat in a microwave.

  8. Chop everything first.

  9. I’m a huge fan of multi-tasking so I like to choose recipes that have different cooking methods. This allows me to prep an entire week of meals in 90 minutes. That could be one meal in the oven, one stovetop, and one in the slow cooker.

  10. Do it in the morning! There is literally nothing worse than beginning meal prep at 7 pm on a Sunday. Trust me I’ve done it… Since you already bought your groceries the day before there’s nothing stopping you from getting your prep done first thing in the morning. Annnnd then you get to enjoy the rest of your Sunday afternoon sipping mimosas and scrolling Instagram.

Do you need help planning your meal prep? I gotchu! The Meal Plan Club was designed with you in mind. It lays out meals to prep for the week including breakfast, lunch, dinner, and 2 snacks with an itemized grocery list! (I know it’s my favourite part too!).


The Meal Plan Club has whole foods, keto, and vegetarian options and the choice between 2 & 4 weeks of planning per month.


Click here to learn more about The Meal Plan Club and choose an option that works best for you!

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Calgary, AB / 587-437-3197 / jenna@simplynurtured.ca

2016 by Jenna Lessner