Meal Prep that feels good

Meal prepping doesn’t have to mean spending hours in the kitchen or eating the same thing every day. At Berry, we believe in a self-care-first approach to meal prepping—one that makes your week easier while keeping things fresh, nourishing, and enjoyable. Think of it as setting yourself up for success without the stress.

Rather than prepping full meals, focus on preparing key elements that allow you to mix and match throughout the week. A few ready-made components, like a delicious homemade dressing, a protein-packed snack, or marinated mains, can make all the difference when life gets busy.

Start with What Feels Good

The key to an intuitive meal prep routine is considering what will support you on your busiest days. When you’re exhausted, what small roadblocks make cooking feel overwhelming? Dishes? Chopping? Waiting for flavors to develop? By tackling those in advance, you make cooking feel effortless when you need it most.

Below, we’ve put together a few meal-prep essentials to keep your week nourishing and stress-free.

Breakfast Boosters

Mornings set the tone for the day, so having something ready to grab and go is the ultimate act of self-care.

Chia Pudding

A simple blend of chia seeds, plant-based milk, and a touch of sweetener transforms overnight into a creamy, nutrient-dense breakfast. Top with berries, nut butter, and granola for a satisfying start to your day.

Overnight Oats

Mix rolled oats with almond milk, cinnamon, and a little maple syrup before bed. In the morning, add fresh fruit and a handful of nuts for a fiber-rich, energizing meal.

Tonia’s No-Bake Protein Bars

These nutrient-dense bars are a lifesaver for busy days. They’re packed with protein, fiber, and healthy fats—perfect for a mid-day energy boost.

To make these delicious and nutritious bars, start by mixing all the dry ingredients in a food processor, including protein powder, collagen, flaxseed meal, gluten-free rolled oats, cinnamon, chia seeds, hemp seeds, vegan mini chocolate chips, unsweetened shredded coconut, and slivered almonds. Once combined, add the wet ingredients—natural drippy almond butter, blue agave, and vanilla extract—blending until the mixture is well incorporated. The almond butter and agave should hold everything together, but if the mixture feels too dry, you might need a splash of almond milk or more agave. Press the mixture firmly into a parchment-lined baking pan, ensuring an even layer. Next, drizzle with melted dark chocolate and sprinkle with Maldon sea salt for the perfect finishing touch. Refrigerate for an hour to allow the bars to set, then cut into portions and enjoy. For best results, store them in the fridge to maintain their texture and freshness.

Marinated Mains for Easy Dinners

Marinating proteins ahead of time is a game-changer. When you’re ready to cook, all that’s left to do is toss them on the grill, in a skillet, or into the oven.

Lemon, Garlic & Chili Marinade

To create a vibrant and aromatic marinade, start by grating or finely mincing two cloves of garlic. Add the zest and juice of one lemon, followed by one teaspoon of chili flakes for a hint of heat. Stir in four teaspoons of freshly chopped thyme leaves and six tablespoons of olive oil to bring everything together. Finally, season with one teaspoon of kosher salt, mixing well to ensure the flavors are evenly distributed. This marinade works beautifully with poultry, seafood, or vegetables, infusing them with bright citrus notes, warmth from the chili flakes, and the earthy depth of thyme.

Tamari & Ginger Marinade

To make a rich and flavorful marinade, start by combining a quarter cup of tamari with one and a half tablespoons of coconut sugar or honey, stirring until dissolved. Grate or finely mince a one-inch piece of ginger and two cloves of garlic, then add them to the mixture for depth and warmth. Pour in two tablespoons of sake to enhance the umami notes, and finish with three tablespoons of chopped cilantro leaves and stems for a fresh, herbaceous touch. This marinade is perfect for tofu, chicken, seafood, or vegetables, adding a balanced blend of savory, sweet, and aromatic flavors.

Fresh Greens, Ready to Go

One of the simplest yet most effective meal prep hacks is washing and cutting your produce ahead of time. Prepping sturdy veggies like carrots, bell peppers, and zucchini makes it easy to throw together a stir-fry, salad, or quick snack.

Dijon Vinaigrette with Lemon and Shallot

A zesty, versatile dressing that works on greens, roasted veggies, or even as a marinade.

To make a bright and flavorful lemon and shallot vinaigrette, start by mincing three tablespoons of shallots and finely grating one and a half teaspoons of lemon zest. In a bowl, whisk together the shallots, lemon zest, three tablespoons of fresh lemon juice, and three teaspoons of Dijon mustard until well combined. Slowly drizzle in three-quarters of a cup of olive oil while continuously whisking to emulsify the dressing. Season with salt and pepper to taste, adjusting as needed. This versatile vinaigrette adds a zesty, tangy touch to salads, roasted vegetables, or grilled proteins.

Make It Work for You

Meal prepping should support your lifestyle, not add stress to it. Start small, focus on the elements that make the biggest impact, and don’t be afraid to switch things up. By prioritizing ease and enjoyment, you create a system that truly works for you—one that fuels both your body and your self-care routine.