It’s official - fall is coming.

The carefree days of summer are coming to an end, 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 want to share some helpful tips for meal prepping and 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!


Here is a list of the withinUs Team’s TOP 3 MEAL PREPPING TIPS.


Meal prepping doesn’t always mean making full meals in advance. One of our favourite tips is to think of ingredients that you can add to several meals throughout the week.

Would you like to add chickpeas to your salad, or tempeh to your stir fry?

  • Dice up some smoked tofu to toss in your salad - this simple ingredient is loaded with flavour and is convenient for quick lunches.
  • Bake some salmon fillets and refrigerate or freeze to add to future meals.
  • Cook a big batch of quinoa ahead of time and keep in the fridge. A great side with a stir fry or try adding it into a salad.

If you’re feeling rushed in the morning, preparing a large batch of overnight oats Sunday night is a great way to save time. Check out our delicious TruOvernight Oats recipe here



Having ingredients cooked, chopped, portioned, prepared and on 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, involves minimal ingredients, and is delicious. Roasted veggies are great to add to salads, rice bowls, as a side to your protein, or to puree later into a soup - all with minimal effort!



Fresh seasonal fruits and vegetables are often easier to find, and are less costly - so planning meals around what is readily available in grocery stores is key.

Fall is approaching, which means there are lots of delicious and hearty vegetables coming into season - including squash, sweet potatoes, brussels sprouts, cauliflower, broccoli and cabbage - all these vegetables are very versatile. There is no shortage of fall fruits available either - pears, apples and pomegranates are all coming into season and make for a great snack, or add in to our TruOvernight Oats recipe

Lately, we have been testing out a new time saver- frozen smoothie packs!  

Yes - we wash, chop, and package up single serving smoothie ingredients, (minus the liquid) and put them in the freezer. Genius! In the morning, we add the packaged ingredients in the blender with almond milk (or your liquid of choice), and blend it up until smooth. This makes for a quick and easy breakfast smoothie, or afternoon snack. 

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

Happy Prepping!

withinUs Team

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