These 5 foods will change the way you meal prep

When most people think about meal prepping, they think spending their whole Sunday prepping a bunch of meals that probably won’t even last them all week. Well I’m here to tell you that it doesn’t have to be like that. I am going to show you the way that i have been meal prepping for years. How to optimize your ingredients and have something new to eat every day. In today’s video I am going to show use 5 different sauces you can make that will make change up your mind about meal prepping. Make them when you have the time and serve them how you like. They will help make your meals quicker and you will be eating extremely well through the entire week. Click here to watch the full video!

Homemade Granola


  • 3 cups of rolled oat

  • 2 cup of coconut flakes

  • 1/4 cup of sliced almonds

  • 1/8 cup of chia seeds

  • 1/8 cup of quinoa

  • 1/4 cup of raisins

  • 1/2 cup of coconut oil

  • 1/2 cup of maple syrup

  • a few pinches of salt

  • sprinkle of cinnamon


  1. In a large bowl combine, the rolled oat, coconut flakes, almonds, chia seeds, and quinoa.

  2. In a pot warm up the coconut oil, maple syrup, salt, and cinnamon. Once it is all melted, pour over your ingredients.

  3. Toss your ingredients together until all the dry has been well coated in your coconut oil maple syrup mixture.

  4. Spread out your oats on a sheet pan and place in the oven at 275 F for 45 minutes. Check every 20 minutes to give it a stir to make sure it is browning nicely and isn’t burning.

  5. Once it is done, wait for it to cool and toss in your raisins. Store in an air tight jar.

Pho Stock


  • 2 bones of beef bones

  • 1/2 teaspoon coriander

  • 1/2 teaspoon fennel seeds

  • 1/2 teaspoon cardamom pods

  • 2 star anise

  • 1 onion

  • 1 garlic

  • 1 knob of ginger


  1. Put your bones in a large stock pot and clean them off. Refill your pot with clean water and bring to a boil. After 5 minutes of boiling, dump out of all the water and clean the bones and pot.

  2. Refill with water and let it simmer on low for 6 hours.

  3. One hour before you are going to eat toast your coriander, cardamom pods, fennel seeds, and star anise in a dry pan. Remove and set aside.

  4. Add in your onion, garlic, and ginger into your dry pan and toast until golden brown.

  5. Add in all your toasted aromatics and let it simmer in your beef stock for one hour.

  6. Once that hour is up, strain off your stock and pour into some conatiners. Make sure you leave some room so that the liquid has space to expand.

  7. Freeze for when you want some pho noodle soup. Check out my video to see how I dressed up my pho broth.

All Purpose Dressing


  • 1/2 cup of fresh mint

  • 1/2 cup of fresh parsley

  • 3 cloves of garlic

  • 1/3 cup of lemon juice or apple cider vinegar

  • salt and pepper to taste

  • 3/4 cup of olive oil

  • 1/2 cup of yogurt


  1. In a food process combine mint, parsley, garlic, lemon juice, salt, and pepper. Blitz until it gets broken down.

  2. Then slowly drizzle in olive oil to emulsify. Next, add in your yogurt and blitz to combine again.

  3. Pour into a jar and store in the fridge until you are ready to use it!

Quick Pickle Veggie


  • 2 carrots

  • 1 watermelon radish

  • 2 cups of water

  • 1 1/2 cup of vinegar

  • 3 tablespoons of salt

  • 3 tablespoons of sugar

  • 1 dried chili

  • 1/4 teaspoon of all spice


  1. Peel your carrots and radish. Then pass your veggies through a shredder or food processor shredder. Stuff your shredded veggies into a glass jar.

  2. In a small pot combine 2 cups of water, 1 1/2 cup of vinegar, 3 tablespoons of salt, 3 tablespoons of sugar, 1 dried chili, and 1/4 teaspoon of all spice.

  3. Once the salt and sugar has melted and your place smells really fragrant, pour your brine over your veggies.

  4. Seal the jar and leave them out until the cool down. Transfer them to the fridge and use them to top any meals you make!

Smokey Tomato Sauce:


  • 2 pounds of tomatoes

  • 3 cloves of garlic

  • 1 onion, rough chop

  • 1/4 cup of olive oil

  • salt and pepper to taste

  • 2 -3 dried chipotle peppers


  1. Start by taking the seeds out of your chipotle peppers. Then rehydrate your dried peppers by soaking them in some hot water. Set aside.

  2. Next, cut your tomatoes and onion and place them onto a sheet pan. Peel your garlic and drop those in as well.

  3. Drizzle over some olive oil as well as some salt and pepper. Bake at 450 for 20 – 25 minutes.

  4. Once they are roasted, take them out and place them into a blender along with your chipotle pepper. Add in 2 -3 tablespoon of your chipotle liquid.

  5. Blend until smooth. Pour into a jar and keep in the fridge until needed!

Recipe Details
By Alex Chung

Senior Food Writer at Pro Home Cooks