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September 23, 2016


It’s official - fall is here.

The carefree days of summer are a thing of the past, and it is time to ‘fall’ back into a healthy routine.

It can be challenging to get back into the swing of things, and so we wanted to share some helpful tips for meal prepping and pre-planning healthy weekly meals.

If the thought of meal prepping seems like too much work, remember, this task is meant to make your weekly eating routine easier. Planning meals in advance can help save time, money and of course, help achieve healthy eating goals. Brilliant!

TruMarine Team’s top 3 tips for meal planning.

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Meal prepping doesn’t always mean making full meals in advance.

One of our favorite tips is to think of ingredients that you can add to several meals throughout the week. Would you like to add a hard-boiled egg to your salad, or chicken to your stir fry?

  • Boil a few eggs and store in the fridge, so they are convenient to grab and go for your lunch. Bonus: hard-boiled eggs can be stored in the refrigerator for up to one week.
  • Bake some chicken breasts then freeze to add to future meals.  
  • Cook a big batch of quinoa ahead of time and keep in the fridge or freeze. A great side with a stir fry or to add into your salad.

If you’re feeling rushed in the morning, pre-preparing a large batch of granola on Sunday night is a great way to save time. Kate Horsman has our favorite lavender granola recipe which can be enjoyed with greek yogurt or with fruit and almond milk in the morning. 

Having ingredients cooked, chopped, portioned, prepared and at hand makes it easy to throw together a salad for lunch, grab a quick snack, or have a meal made and on the table in a fraction of the time it normally takes.

This tip is a definite time saver!


Planning meals ahead of time doesn’t have to be an elaborate process. Keeping meals simple will make grocery shopping easier and less stressful, which can make meal prepping more enjoyable and less of a chore.

Roasting a pan of vegetables with a nice spice blend and a drizzle of olive oil is easy, with minimal ingredients, and is so delicious. These roasted veggies are great to add to salads, rice bowls or as a side to your protein, or to puree later into a soup - all with minimal effort! Try some of the recipes we have saved on our Pinterest account.

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Fresh seasonal fruits and vegetables are often easier to find and less costly, so planning meals around what is readily available in grocery stores is key. Fall is here, which means that there are lots of delicious and hearty vegetables in season, including squash, sweet potatoes, brussels sprouts, cauliflower, broccoli and cabbage -these vegetables are super versatile. There is no shortage of fall fruits available either - pears, apples and pomegranates are all in season and are great additions to our TruChia Pudding, which is a quick, easy and deliciously healthy breakfast, which can be made the night before!

Lately, we have been testing out a new 'time saver'- make ahead frozen smoothie packs!  Yes! We wash, chop, and bag smoothie ingredients together (minus the liquid) and place them in the freezer. Then just add them with your liquid of choice or ice to your blender for an easy, quick breakfast or afternoon snack. You can even freeze yogurt in ice cube trays and add those in with your greens and your shake will be perfectly portioned, every time.  

 Now that you have all our favourite tricks and tips for meal prepping, what will you do with all your extra time?

Happy Fall! 



TruMarine Team 


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