Benefits of Meal Prep

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Meal prep is a way to plan future meals and create options that are ready to go. But it doesn’t have to be complex to be effective! Simple strategies like writing a list of dinner ideas for the week, can make grocery shopping easier. Some benefits to meal prepping are listed below.
  • Fewer decisions.
    • We make lots of decisions each day. Creating a menu of lunch options can reduce the number of food-related decisions in your week.
  • Extra time in your day.
    • Taking a chunk of time earlier in the week to prepare sides or whole meals, frees up valuable time. You may spend it enjoying the warm summer air on your lunch break or catching up with family in the evenings.
  • More likely to have a balanced meal or snack.
    • Thinking ahead about what to eat may lead to more variety on the plate. A mixture of protein, carbs, and nourishing fats supports your body’s nutrition needs.
  • Save money.
    • Meal prepping may mean buying fewer groceries during the week. For example, choose a recipe for lunch which makes 5 servings. Then divide the prepared dish into 5 portions, one for each day of the week.
  • Reduce food waste.
    • Meal planning helps you to buy the groceries you need and get maximum use out of each ingredient. For example, splitting an onion between two recipes for the week.
To learn more about meal prepping and how to make meal prep work with your routine, consider joining Evolution’s Meal Prep Class which will be running this fall.
Information gathered & adapted from:
Almond Butter and Chia Protein Bites
1/2 cup creamy almond butter
1/4 cup maple syrup
2 tablespoons chocolate or vanilla protein powder
3 tablespoons rolled oats
3 tablespoons ground flaxseed
2 tablespoons chia seeds
1/2 teaspoon vanilla extract
1-2 tablespoons oat flour
Dark chocolate chips or chunks for decoration
1.Place almond butter and maple syrup into a medium sized bowl and stir.
2.Add protein powder, flax, chia, oats, and vanilla extract and stir until mixed.
3.Add oat flour 1 tablespoon at a time to thicken dough.
4.Roll the dough into desired sized balls.
5.Press a chocolate chip or chunk into the ball.
Recipe makes: 6-8 servings
Nutrition Information:
We believe focusing on numbers can harm our relationship with food. If your medical condition requires you to know of specific nutrition information, please contact us at
Recipe adapted from:

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