Self-Care September: Meal Prep Ideas

Self-Care September: Meal Prep Ideas

Meal Prepping. We’ve heard it being discussed over coffee breaks and read it in lifestyle blogs and magazines. What’s all the hype? Simply put, preparing your weekly meals saves you time, energy, and money. It’s the sweet spot between cooking and planning, so you spend less time during the week wondering what you should eat and more time doing what you love.

Many people say that meal prepping has helped them correctly portion their meals, and they find themselves eating out at restaurants and fast food joints less frequently. Individuals who consciously make decisions on eating healthier, more balanced meals also are more likely to reach their fitness goals, whether it is losing weight, building strength, and toning their bodies.

In addition to creating a balanced, vitamin-rich menu, those who meal prep also save money. If one spent $100 dollars a week on meals for two people would come out to a less than $5 per meal. Comparing the value of a satisfying meal from home versus spending twice as much at a restaurant really makes the decision for you. The key to a successful meal prep is to get ingredients you can use in many different combinations; for example, leftover chicken can be added to salads or into a burrito and spinach can be steamed or eaten as a salad.


Get some inspiration to start meal prepping!



chia seed pudding aronia berry

Chia Seed Pudding

Our Power Chia Seed Pudding is easy to make for extra-speedy mornings. Chia seeds are rich in fiber and protein for your energy to last throughout the entire morning. Adding sweeteners like honey or agave syrup will satisfy your sweet tooth and granola toppings will add a crunch. 

aronia berry muffin

Aronia Berry Muffin

If you can’t resist your daily bagel and coffee, opt for an Aronia Berry Muffin. It’s sweet and filling with whole wheat flour and a punch of antioxidants from aronia berries. Baking five or six muffins will last you a workweek so that you just need to throw it in your bag.



chickpea Truronia

Chickpea Salad

You can create a chickpea salad with olive oil, salt, and your favorite seasonings in a bowl and mixing it all together. For a kick of flavor, you can add paprika, tumeric, or curry powder. Store in the refrigerator.


aronia berry salad

Salad with Aronia Berry Vinaigrette

With your choice of salad, you can decide to add a nutritional vinaigrette for flavor. Mix a cup of thawed Truronia aronia berries in a saucepan to heat up, the consistency should be a syrup.  Mix in honey and olive oil and add a pinch of salt to taste. Keep the vinaigrette refrigerated separately until use.



zucchini noodles Truronia

Zucchini Noodles

Zucchini noodles are available to buy pre-made at markets like Whole Foods and Trader Joe’s, but you can also make them yourself if you have a spiralizer machine. Use a large zucchini and heat them up in a pan with marinara sauce, alfredo, or pesto.


veggie wrap Truronia

Veggie Wrap

Spread some hummus on whole wheat tortillas, or another wrap of your choice. Add in sliced veggies (fresh or roasted) like carrots, cucumbers, bell peppers, tomatoes, and onion.

This month, Truronia is promoting mental health as well as physical health with our Self-Care September campaign. Tag us in your pictures and show us how you practice self-care in your own way with the hashtag #HowDoYouTru and #SelfCareSeptember.