Weekend Meal Prep: Easy, Nourishing, and Waste-Free

There’s something so grounding about a good weekend meal prep—it sets the tone for the week ahead and saves so much time (and decision fatigue) during busy weekdays. This weekend, I leaned into simplicity, plant-based nourishment, and a few little hacks that made the process more fun and sustainable.

Here’s what I prepped:

🥬 Vegan Pesto

Fresh, herby, and packed with nutrients, this vegan pesto is incredibly versatile. I’ll be tossing it with pasta, drizzling it on roasted veggies, and even mixing it into salads for a flavor boost.

🍓 Smoothie Packs

I used my reusable little pouches for this one—game changer! Each pouch is packed with frozen fruit, our favs are raspberries, wild blueberries, black berries, cherries and/or banana slices. All I have to do in the morning is add liquid (favorite plant based milk like almond, oat or coconut) and blend. Bonus: I discovered my taco holders are perfect for keeping the pouches upright while filling them. Who knew?!

🥗 Millet Salad

Light, fluffy millet tossed with colorful veggies and a zesty evoo-lemon vinaigrette. It’s hearty enough for lunch and works beautifully as a side with dinner. Just add your proteins of choice. I love how it holds up well in the fridge for several days. It’s also easy to pack when you’re on the go.

Ingredients

• 1 Cup organic millet, cooked and cooled down (sometimes I mix quinoa and millet! (great source of plant based protein!)

• A Hand full of red cabbage (I grate mine with a very strong peeler)

• 1 stalk of organic celery, sliced

• 1-2 stalks of diced spring onion or chives

• A hand full of fresh Italian parsley, chopped

• A few leafs of fresh mint, chopped

• 1/3 cup EVOO organic

• 2 sliced Persian cucumbers (I cut them in halves)

• 1 medium carrot, sliced

• 2-3 radishes, sliced

• salt and pepper

Optional: you can add a little bit of green salad of your choice. For fall I recommend adding some roasted veggies like carrots, zucchini or Brussels sprouts from the oven

Combine everything in a big bowl, add the olive oil and season with salt and pepper as you desire.

🍫 Gluten-free Low Sugar Chocolate Chip Muffins (makes 9)

A little treat that doesn’t spike blood sugar—these muffins are made with wholesome ingredients and just the right touch of sweetness. Perfect with coffee or as a mid-afternoon snack or even a kids school snack.

250 g of GF flour (I always use my own blend, since it's organic.

3 tsps baking powder

50 g of maple sugar (organic)

1/2 tspn vanilla extract

175 grams of soft butter

3 eggs

5 table spoons of organic, unsweetened plant based milk (I always use this one)

1/2 cup or more of semi sweet chocolate chips

in a stand mixer combine sugar and butter first, mix on high speed, add the eggs and then the dry ingredients. fold in the chocolate chips and transfer to the muffin liners. I use an ice cream scooper, super easy! Bake at 180°C (350°F) using top and bottom heat for 10-15 mins or until a toothpick comes out clear.

🥕 Cut Veggies

I prepped a mix of carrots, butter nut pumpkin, sweet potatoes, cucumbers, and bell peppers for easy snacking and quick additions to meals. Having these ready to go makes healthy choices so much easier.

🌿 Celery Juice

I’ve been loving starting my mornings with fresh and hydrating celery/cucumber juice. I prepped a a bottle in advance so I only have to clean once :)

🧡 Immune Booster Shots

Think turmeric, beets, ginger, lemon (optional), celery, granny smith for a little fiery shot—these are my go-to when I want to keep my immune system strong. A tiny bottle a day keeps the sluggishness away!

Read HERE why our whole family loves juicing and what we use !

🥣 Overnight Oats

The ultimate no-fuss breakfast. Just grab from the fridge and go!

• Mash 1/4 - 1/2 banana

• Stir in 1/2 cup sprouted gluten-free oats

• Add 1 tosp chia seeds for that creamy texture Toss in a handful of chopped apple + a few raisins

• Sprinkle a dash of cinnamon for warmth

• Pour 1/2 cup clean organic almond or oat milk and stir (coconut is great too)

  
  

At first, it looks liquidy, but by morning, it's perfectly thick & ready to enjoy!

Toppings? Almond slices, nut butters & more cinnamon! Just put in the fridge and enjoy the next day!

Meal Prep Tips I Swear By

• Repurpose tools! My taco holders found a new calling in helping me fill smoothie pouches without the mess.

• Use reusable containers and pouches to reduce waste and keep your prep organized.

• Focus on variety and balance: some snacks, some meals, some drinks—makes the week feel full of options.

  
  

  If you are curious what containers I use for my meal prep routine,

  check out this post!

  
  

And if you’re feeling inspired to meal prep next weekend, start small. Even prepping one or two items makes a difference. Let me know what you’re cooking up! xo mandy