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The COVE™ Guide To Meal Prepping

meal prep cove

Making better food choices can be difficult, but a little preparation can help simplify the process. You can choose healthier alternatives while leading a busy life thanks to meal prepping. Learn how you can get started below.

What Is Meal Prepping?

Meal prepping is the practice of preparing dishes or whole meals ahead of time. The purpose is to prepare meals that have healthier unprocessed ingredients for the week, including breakfast, lunch, and dinner. It can also help prevent you from eating fast food.

What are the Benefits?

Meal prepping can save you time and money. Setting a budget for your grocery shopping based on your weekly needs can help lower your costs and avoid dreaded takeout meals.

Preparation is typically done on the weekend, which can save you time throughout the week. Getting into this habit can also help you with weight loss goals as having pre-made healthy and delicious meals can improve your eating habits.

How to Get Started

Storage – Find a container that can store your food safely and allows for proper portion sizes. Glass containers are not only better for the environment, but better for you. When you warm up your meals you won’t have to worry about chemicals leaching into your food. They are also more durable. Containers with sections can help you portion your meals.

Decide What To Cook – Create a meal prep plan and decide what types of meals you’d like to prepare. Common ideas include oatmeal, baked goods, breakfast, lunch, and dinner recipes.

Grab Your Ingredients – Shopping can be fun, but it’s important to stay focused and make sure you get all the ingredients you need for the week ahead while leaving out impulse buys.

Execute Your Prepping – Now that it’s time to prep, take two to four hours out of your schedule depending on how many meals you plan to cook. Organize your food into containers for storage. You can freeze the bulk of them and keep a few handy in the fridge for one or two days.

Meal prepping can lead you to your health and fitness goals in an organized way.

Follow our blog for more tips to help get your  wellness goals on track.





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7 Pantry Staple Recipes


With many of us staying at home and cooking more frequently, more people are digging into their pantries to cook quick and easy meals. . Thankfully, we’ve found some home cooking solutions with these pantry staple recipes.

What Are Pantry Staple Recipes?

Pantry staple recipes include items that are usually stashed in the back of your pantry or fridge and often go unused. They are convenient for impromptu cooking, especially when you are low on groceries.


Keep reading to see our favourite recipes below.



Pantry Food: Eggs

Veggie Filled Frittata – This delicious frittata recipe uses a skillet and can be cut into slices for easy sharing.

Pantry Food: Quinoa Flakes

Warm Quinoa Breakfast Cereal – A combination of nutritious seeds and quinoa flakes can be served in a bowl for a healthy breakfast cereal.

Lunch / Dinner


Pantry Food: Pasta

Canned Tuna Pasta With Olive Oil & Garlic – Spice up dinner with another easy-to-make recipe that includes canned tuna, garlic cloves, olive oil, and your favourite pasta.

Pantry Food: Canned Tuna

Avocado & Tuna Salad Wraps – Tuna can prove to be one of the most versatile pantry ingredients in any home chef’s arsenal. Try these fresh-tasting tuna and avocado wraps if you still don’t believe us.



Pantry Food: Old Fashioned Oats

Oatmeal On-The-Go Bars – Oatmeal bars can make the perfect on-the-go snack  when cut into squares for easy transport.

Pantry Food: Peanut Butter

Peanut Butter Buckeyes – This creative and nutritious recipe is shaped like a buckeye and uses a combination of protein powder, peanut butter, and chocolate.


Pantry Food: Chickpeas

Crispy Jalapeño Chickpeas – This snack is made by combining an assortment of spices to a bowl of chickpeas and then baking the mixture into a crispy treat.

Expand your horizons with these essential pantry recipes. When you’re short on ingredients, our guide can help unlock your creativity in the kitchen.