top of page

Quick and tasty way to increase vegetable intake - Meal Prep Ideas !

Updated: Feb 9, 2021

Hi Guys! If your looking for a great meal prep strategy that helps you save time and increases your veggie intake, then this post is for you!

This quick meal prep strategy helps you get a broad range of vegetables in each meal. Filling 1/2 your plate each meal with vegetables is a very effective way to a maintain healthy body composition or loose weight. You can also look into the 800 gram a day of vegetables challenge as another approach to increasing your veggie intake.

We also share 7 different ways you can mix up flavours with different spices and recipes. Eating lots of vegetables is not only a great way to get a broad range on nutrients in , the fibre is satiating (fills us up) we are less likely to eat more of the foods that sabotage us. In the video we used Broccoli, cauliflower, sweet potato, brussels sprouts, squash, and turnips, however you can play around with any mix of vegetables you want. Note: the harder vegetables such as turnip and potatoes should be placed in over first for 20 minutes to soften up, so they cook more evenly with other vegetables.

The dressings options are:

1)Pesto (with olive oil)

Courtesy of my good friend and amazing cook Lori :) who provided the following rubs, yes they are labeled for meat dishes but also taste great with veggies! Add olive or avocado oil to veggies first , mix rub together, cook at 375 degrees for 45 Min

2)Italian Rub 2 tsp thyme 2 tsp oregano 2 tsp basil 1 tsp savoury 1 tsp marjoram 1 tsp sage 1 tsp rosemary

3) Indian Spice Rub 2 Tbsp paprika 2 Tbsp ground cumin 2 Tbsp ground coriander 2 Tbsp ground ginger 2 Tbsp curry powder 2 Tbsp turmeric 2 Tbsp garam masala 1 Tbsp cardamom 1 ½ Tbsp black pepper 1 Tbsp salt 2 Tbsp garlic powder 1 tsp cayenne pepper 2 Tbsp brown sugar Mix all ingredients and store in a Ziploc bag or a container.

4) Chicken Spice Rub (can be used for any meat) 2 Tbsp cumin, ground 1 ½ tsp black pepper 2 Tbsp child powder 4 Tbsp paprika 2 Tbsp oregano 1/2 Tbsp sugar (cut in half from 1 Tbsp)* 1 tsp salt (cut down from 1 Tbsp)* ¼ tsp cayenne pepper (add more if you want it spicier or omit for less spice) Combine all ingredients and mix. Stores well in a container or Ziploc bag. To use, coat meat and grill or bake. This can also be used to stir fry chicken or beef for fajitas or ground beef for tacos. Also for chicken, place chicken in Ziploc bag…add zesty Italian dressing and some of the chicken spice rub, close bag and mix. Marinate overnight… barbecue, bake or broil.

5)Cajun Rub 2 tbsp paprika 1 tbsp garlic powder 1 tbsp dried oregano 1 tbsp dried thyme 1 tbsp dried basil 1 tbsp salt 1 tbsp black pepper 2 tsp cayenne pepper 2 tsp white pepper 2 tsp onion powder 2 tsp white sugar Mix ingredients together and store in an airtight container like a mason jar. . Use on shrimp, chicken, pork or other meats.

6)CAJUN SPICE MIX This is a mildly hot Cajun spice mix you make yourself with common spices from your pantry. For those who like it hotter, add the optional crushed red pepper. This makes a great oven Cajun hash browns. INGREDIENTS: 2 teaspoons salt 2 teaspoons garlic powder 2 1/2 teaspoons paprika 1 teaspoon ground black pepper 1 teaspoon onion powder 1 teaspoon cayenne pepper 1 1/4 teaspoons dried oregano 1 1/4 teaspoons dried thyme 1/2 teaspoon red pepper flakes (optional) Stir together salt, garlic powder, paprika, black pepper, onion powder, cayenne pepper, oregano, thyme, and red pepper flakes until evenly blended. Store in an airtight container.

7)Rubs for Fish Spicy Herb Rub ½ tsp sumac or paprika ½ tsp thyme ½ tsp creole seasoning ¼ tsp garlic ¼ tsp onion powder ¼ tsp salt Spicy Lemon Rub ¼ cup lemon pepper seasoning 1 Tbsp child powder 1 Tbsp cumin 1 Tbsp coriander 1 ½ tsp brown sugar ½ tsp salt ½ tsp red pepper flakes 1 ¼ tsp black pepper Island Spice Rub (good paired with pineapple coconut salsa) 1 Tbsp allspice 2 tsp nutmeg 2 tsp cinnamon 2 tsp garlic powder 2 tsp ginger 2 tsp black pepper 2 tsp cayenne pepper (a lot, I would decrease) 1 tsp cloves 1 ½ Tbsp salt 1 ½ Tbsp sugar Blackened Tilapia Rub 1 ½ tsp paprika 1 ½ tsp brown sugar 1 tsp oregano ¾ tsp garlic powder ½ tsp cumin ¼ tsp cayenne pepper 1 tsp salt

Hope you find this meal prep strategy useful, thanks for reading and please let us know how your training is going in the comments.

You can also book in for a free consultation and assessment to set up personalized plan to get you fit without burning out! I specialize in helping busy professionals in the st. Lawrence Market, Distillery district, and Corktown neighbourhoods of Toronto. I also offer online coaching and virtual sessions for those outside the downtown Toronto area.

Recent Posts

See All


bottom of page