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Food Prep: Quick and Easy Meal Prep Recipes

Updated: Nov 16, 2020

Check out these quick and easy recipes from Nutrition Coach, Melissa Dupuis

Peanut Butter Overnight oats


Quick Oats

Peanut butter (or other nut butter of choice)


Chia Seeds

Berries (blueberries, blackberries, strawberries, raspberries)

Milk (or other non-dairy milk product)

Makes 1 serving


  • 1/2 cup or quick oats (do not use steel cut oats they won’t absorb the liquid fast enough and will be tough to eat!

  • 1 tbs peanut butter with no salt (or other nut butter)

  • 1 tsp cinnamon

  • 1 tsp chia seeds (optional but adds texture!)

  • Handful of berries (blueberries, blackberries etc.)

  • ½ cup milk (or other non-dairy milk product such as Almond milk, Oat milk, Coconut milk, etc.)

  • Other fun additions: nuts or other seeds, raw or local honey, flaxseed


Put oats at the bottom of a mason jar. Layer on the rest of the ingredients except the milk. Once your ingredients are in the jar, pour the milk over the ingredients. Put in the fridge overnight. When ready to eat, stir it up and enjoy! You can eat this cold or heat it up in the microwave.

This will last up to 5 days in the fridge so make 5 of them for a quick grab and go breakfast!!

Why is this good for me?

Oats are loaded with dietary fiber that helps increase your LDL Cholesterol (the good cholesterol!), lower the bad HDL Cholesterol, and keep your blood sugar steady. They also keep you full longer which can help with unnecessary snacking (hello bored eating!). These overnight oats also contain healthy fats from nut butter, chia seeds and nuts if you include them as well as protein from your chia seeds, oats, and nut butter. What’s not to love!

Mason Jar salad


1 Rotisserie Chicken

2-3 colored peppers

1-2 cucumbers

1-pint grape tomatoes

Grain of choice (faro, quinoa, brown rice)

Goat cheese

Romaine Lettuce

Extra Virgin Olive Oil

Balsamic Vinaigrette

Raw or local honey


1 lemon or lemon juice

Ingredients: Makes 6 servings

Filling: (for 6 mason jar salads)

  • 1 Rotisserie Chicken, shredded

  • 2 peppers – cut

  • 1 large cucumber – cut

  • 1 pint of grape tomatoes – halved

  • 1 cup of grains (faro, quinoa, brown rice work well)

  • Half log of goat cheese (feta or mozzarella also work)

  • 1-2 heads of Romaine lettuce chopped

  • Other fun additions: nuts, beans, fruit

Dressing: (per mason jar)

  • ½ tbs EVOO

  • 1 tbs Balsamic Vinaigrette

  • ¼ tsp honey

  • Pinch of salt/pepper to taste

  • Juice of ¼ lemon


Cook grains ahead of time and let cool before putting in the jar otherwise it will cook the vegetables and leave everything soggy.

Chop up all veggies so there is enough for 6 servings. Remove meat from chicken and dice up for 6 servings. Depending on how large the rotisserie is you may have leftover!

In each mason jar layer the following ingredients in order:

  1. Dressing ingredients

  2. Peppers, cucumbers, tomatoes

  3. Chicken

  4. Grains (about ¼ cup per mason jar)

  5. Goat Cheese

  6. Nuts or beans if using

  7. Lettuce

Store in the fridge as layered. When you’re ready to eat just shake and enjoy!!

Why is this good for me?

These salads are loaded with veggies, protein, whole grains and healthy fats making it a complete meal that will keep you full and satisfied all afternoon without weighing you down. So long 2:00 pm slump!!

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