When it comes to healthy eating on a busy schedule, meal prepping is a MUST! Do you hear me? I realize that isn't what you wanted me to say, but lying to you isn't gonna get us anywhere. I know, you have visions of like seventeen pots on the stove and stuff spilled everywhere whilst you try to jam another container in the fridge - but it doesn't have to be that way. I have simplified the process to a simple 1/2/2/1 formula. And if I've been able to teach my parents how to do it - you got this.

You've heard that whole, "fail to plan, and plan to fail" phrase? Turns out, it's pretty true. When I first found out I had to drastically change my diet , I was at a complete loss. I was working full time, plus had a photography business and had zero time to cook. But I figured out how to make it work and it'll take you less than two hours to prep breakfasts, snacks, and lunches for the whole week!

For breakfast, we have a couple of options that can be made ahead and be eaten at work. All of these options are full of fiber, protein, complex carbs, and fat - keeping you full for a long time. And if none of these options sound appealing, or you have more time in the morning - I recommend frying up a veggie omelet and pairing it with some fruit.

***There is a recap list of all these points if you scroll down to the bottom, otherwise, keep reading for the step by step.

BREAKFAST (choose 1 for yourself, 2 for a couple):

Overnight oats (lots of recipes on my Pinterest Board) a crowd favorite, no fail recipe is this peanut butter overnight oats recipe
Chia pudding parfait with fruit/nuts (lots of recipes on my Pinterest Board)
Greek/coconut/almond yogurt parfaits (step by step below)
Homemade granola bars + fruit (I make these Paleo Mom granola bars every week)

PREPARATION: The chia pudding, overnight oats, and yogurt parfaits are all prepared in pint (or larger if desired) ball jars from Walmart. In the same area, are these plastic screw caps, which are so much better than the metal ones:

Make a batch of five, pop them in the fridge, and you're set!

The parfaits are simply layering any kind of yogurt (if you're doing dairy yogurt always go for organic, Greek style (grass-fed is even better) as it has more protein and try to get the lowest sugar content possible) with fruit of choice. I usually put the granola in a separate container or just on top so it won't get mushy throughout the week.

Now we need to prepare some fruit to have around as servings with breakfast or lunch or just snacks throughout the week. This is going beyond the usual banana or apple, which don't need to be prepped. We will use those later on. Some fruits will last in the fridge chopped up and some won't. Berries don't work because once you wash them, they will get soft or mold.

FRUITS (choose 1 or 2)

mango / pineapple / cantaloupe / honeydew / kiwi / grapes / papaya / oranges

PREPARATION: chop and throw in the fridge.

Next up - snacks! The idea is to never eat fruit or full of carbs without balancing it out with protein or fat. This will ensure you don't have a blood sugar spike and then crash, which will leave you hangry, moody, tired, and making a beeline for the Snickers.

SNACK IDEAS (choose 2):

Celery + peanut butter
Hummus + carrots or peppers
Wholly Guacamole cups + healthy chips (organic, non-gmo and sprouted if possible)
Apples / bananas + nut butter packs
Organic cheese sticks + berries
Coconut / plantain chips

PREPARATION: Divide chips into baggies. Chop and divide veggies if using, and put peanut butter or hummus into individual containers. I get these at GFS - it's like $3 for a billion. They are disposable and are just the right size for snacks.

Then, we need our lunch, amiright?

LUNCH (choose 1 for yourself, 2 for a couple):

Soup (check out my Pinterest soup board and my Crockpot Meals Board)

Faves: Gluten Free Vegan Pasta Fagioli (tastes like Olive Garden!) - throw everything into the crock pot SO EASY! This 30 minute ancho chili. You can sub any kind of meat and lower the spice level if desired. Also, I make this chicken + wild rice soup a lot and just sub dairy free ingredients.

Salad (check out my Pinterest healthy salads board) - highly recommend this roasted veggie salad from Buzzfeed, once you roast up the veggies you mix with spinach when ready to eat and it'll last all week!
Baked white / sweet potato with toppings or this sloppy joe recipe (pretty healthy, just make alterations based on dietary preferences)

PREPARATION: For the salads, chop ingredients and divide into airtight containers or ball jars. I use romaine as a base instead of baby greens because it stays crisp throughout the week. Put the dressing in the little containers referenced above. For soups, just let cool, divide and put into containers for the week. Soups are perfect because they take little time (especially if crockpot) and make a ton of food.

For the potatoes, bake at 400 for an hour. Slice in half and let cool completely before putting into containers. If they aren't cooled, they will get too much condensation and they'll mold quickly.

Meal Prep Cliff's Notes:

BREAKFAST (choose 1 for yourself, 2 for a couple):

Overnight oats (lots of recipes on my Pinterest Board) a crowd favorite, no fail recipe is this peanut butter overnight oats recipe
Chia pudding parfait with fruit/nuts (lots of recipes on my Pinterest Board)
Greek/coconut/almond yogurt parfaits
Homemade granola bars + fruit (I make these Paleo Mom granola bars every week)

FRUITS (choose 2)

mango / pineapple / cantaloupe / honeydew / kiwi / grapes / papaya / oranges

SNACKS (choose 2):

Celery + peanut butter
Hummus + carrots / peppers
Wholly Guacamole cups + healthy chips (organic, non-gmo and sprouted if possible)
Apples / bananas + nut butter packs
Organic cheese sticks
Coconut / plantain chips

LUNCH (choose 1 for yourself, 2 for a couple):

Soup (check out my Pinterest soup board and my Crockpot Meals Board)

Faves: Gluten Free Vegan Pasta Fagioli (tastes like Olive Garden!)— throw everything into the crock pot SO EASY! This 30 minute ancho chili. You can sub any kind of meat and lower the spice level if desired. Also, I make this chicken + wild rice soup a lot and just sub dairy free ingredients.

Salad (check out my Pinterest healthy salads board)

Faves: 3 Bean Salad (makes a ton and holds up all week), and this roasted veggie salad, once you roast up the veggies you mix with spinach when ready to eat and it'll last all week!