My foodprep routine

Not a day that goes by that I don't get asked about the food that I'm eating. And I don't mind it! There is nothing I love more than food. Questions like what do I eat, how do I prep everything, recipes, that it all looks so delicious.. And I then think to myself: 'but it's really simple, I just throw some things in a box and take it with me!'. But if I'm really honest, there has been a lot of trial and error to find out what works for ME. And that's the key, finding out what works for YOU. Every body is different and everyone's lifestyle is different.

The trick is just starting with a basic prep and then adjust and fine-tune as you go along. Prepping your food might take you a few hours in the beginning, but you get quicker at it. You also save a lot (trust me, a lot) of time during the rest of your week by not having to do multiple foodshops, there is no need to go out to grab your lunch during the day and you only have to grab what you need from the fridge when you get home rather than cooking a whole dinner. I also find that sticking to my preferred lifestyle is a lot easier when I'm prepared.

Here is an overview of how I prep my food, usually twice a week. It changes little ingredients all the time, but stays in structure quite the same. Maybe one of these things work for you, maybe more, I would love to hear how you prep! Share your pics and tag #myheartmoves, I can't wait to see them :)

Food shop - things that I buy fresh roughly 2x a week:

  • eggs

  • veggies for dinner

  • cucumber

  • salad (watercress/spinach/rocket)

  • peppers

  • tomatoes

  • vegetarian for dinner (beans, tempeh or other)

  • coconut/soy yogurt

  • avocado

  • humus

  • bananas

  • fruit

  • celery/fennel or other for green smoothies

  • lemon

In the cupboard - things I make sure I always have around:

  • glutenfree oats

  • chiaseeds/ground flaxseeds

  • protein powder

  • quinoa/white rice


  • honey/vanilla essence

  • cinnamon/turmeric/maca powder/raw cacao/spirulina

  • himalayan salt/chili flakes/italian herbs/tarragon/cumin

  • olive oil/coconut oil/balsamic vinegar/tamari sauce

  • onion/garlic/ginger

  • apple cider vinegar (1tbsp before every meal does wonders for your digestion!)

  • camomille/green tea/matcha (my only drinks besides water)

  • oat/rice/almond milk

Storage & measures

I use empty pickle jars for my smoothies and instead of tupperware, they're brilliant. Besides that I often have a bigger tupperware box for dinner, smaller ones for lunch/breakfast and a tiny one for humus. I measure most things with tablespoon, teaspoon or 1/2 a cup.


Let's say I'm prepping on Monday evening, then I prep for dinner that evening and the next 3 days ahead so that I don't have to worry about things until Friday. The main thing is having all my shopping in the house and preparing things that need to be cooked. I prepare:

  • Boil or scramble eggs, 2 for each day, to be kept in the fridge

  • For dinner

  • Boil carbs

  • Grill veggies in the oven, stir fry them or make a stew

  • Fry my protein (I keep these in separate boxes in the fridge)

  • If I would have a bigger fridge, I would also prepare my overnight oats for the next 3 days, but mine is tiny at the moment!

  • Slice up 3 peppers and put in separate sandwich bags.

  • Prepare my meals for the next day as below

The daily doings

In the evening I put together my meals for the next day:

  • Breakfast overnight oats (recipe here)

  • mix dry ingredients, stir through almond milk/water, chop a fruit and let sit overnight.

  • Slice a pepper, put 2tbsp humus in tiny box.

  • Lunch

  • mix in a box: handful of salad, chop raw veggies, 1tbsp sauerkraut, 1/2 cup of carbs, 1/2 avocado and 2 eggs. Add: dash of salt, chili flakes and italian herbs, splash of olive oil and balsamic vinegar. (Leave the salad on top to keep it crisp)

  • Make a smoothie

  • 80% veggies, 20% fruit, protein powder and whatever else I want to put in there. (or a different snack)

  • Dinner

  • I put together some prepped veggies, protein and 1/2 cup carbs and add any extra flavoring I like and 1 tbsp of sauerkraut.

  • If I have an early morning the next day I blend a power boost as well:

  • 1tsp matcha, almond milk and a banana. Stir through 1tbsp chia and 1tbsp flax seeds and you're done!

  • Put some apple cider vinegar in a tiny jam pot to take before each meal.

Et voila! I hope this all helps you a bit on the way to prepare your meals. It is really all not that hard when you find out the structure that works for you. If you have any questions on the why, what and how, then leave a comment behind and I will get back to you as soon as I can.

Recent Posts
Looking for something?


  • MyHeartMoves instagram