Mini Meal Prep Method (esp. 1)

Simple Protein + Fiber-Rich Staples to Make Nourishing Meals Quick and Intentional

This is your gentle reminder that you don’t need to spend hours in the kitchen or prep a million identical meals to feel nourished all week long.

A while ago I started to do this Mini Meal Prep for myself, a little selfishly. As a busy mom, I was tired of taking bites of my kids’ plates or throwing together random meals with no intention—just to get something in my body.

This little ritual became my way of staying grounded and making sure I was actually nourished too. Not with massive meal prep sessions or repetitive lunches, but by having a few simple, protein- and fiber-rich components ready to go.

Because when I have nourishing options on hand, it’s so much easier to build meals that support my energy, mood, and hormones—without overthinking it.

And I don’t think I’m alone here. Because it’s been so helpful for me to in hitting my protein and fiber goals and actually eat well throughout the week, I’m sharing with you too.

So welcome to the Mini Meal Prep Method (episode 1).

It’s not about spending hours in the kitchen or eating the same thing five days in a row. It’s about prepping just a few key components—mostly protein- and fiber-rich foods—that you can mix and match into meals all week long. Think vibrant salads, flavorful proteins, nutrient-dense sides, and easy sauces that make throwing together a balanced plate actually doable.

If you’ve ever felt like your meals are an afterthought or you’re too tapped out to eat in a way that supports your hormones, energy, and digestion—this series is for you.

I’ll be sharing what I’m prepping, how I use it throughout the week, and how it helps me hit my protein and fiber goals without falling into a food rut. I’ll throw in a few snack and breakfast staples too because, let’s be real, those are lifelines in mom life.

This week’s episode is a perfect example: a handful of nourishing components that came together in different ways all week—and made eating well feel easy.

Let’s dive into what I prepped…

Jammy Eggs

Prep Time: As long as it takes your water to boil
Cook Time: 7-9 minutes + 3 minute ice bath

Ingredients:
6–8 pasture-raised eggs

Instructions:

1. Bring a medium pot of water to a full boil.

2. Lower eggs in gently with a spoon to avoid cracking.

3. Boil for 7 minutes and 30 seconds exactly.

4. While they boil, prepare an ice bath (bowl of cold water + ice).

5. Transfer eggs directly to the ice bath for 3 minutes.

6. Peel carefully under cold water. Store in the fridge for up to 5 days.

Baked Chicken Thighs

Prep Time: 5 minute prep
Cook Time: 17-22 minutes

Ingredients:

• 1.5 lbs boneless, skinless chicken thighs

• 1 tsp each: paprika, garlic powder, onion powder

• Salt & pepper to taste

Instructions:

1. Preheat oven to 400°F.

2. Season thighs on both sides with spices.

3. Bake for 17–22 minutes, or until cooked through.

4. Let rest before slicing.

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Quinoa with Pesto

Prep Time: 5 minutes
Cook Time: 15 minutes

Ingredients:

• 1 cup dry quinoa

• 1–2 tbsp pesto of choice (dairy-free if needed)

Instructions:

1. Rinse quinoa well.

2. Cook according to package directions (usually 1 cup quinoa to 2 cups water).

3. Once cooked and slightly cooled, stir in pesto.

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Radish + Castelvetrano Olive Salad

Prep Time: 15 minutes
Cook Time: None

Ingredients:

• 2 bunches radishes, thinly sliced

• 1/2 cup Castelvetrano olives, roughly chopped

• 1 medium shallot, finely minced

• 1/2 cup chopped parsley

• 3 tbsp white wine vinegar

• 2 tbsp olive oil

• 1/2 tbsp honey or maple syrup

• Salt to taste

Instructions:
Toss everything in a bowl. Let marinate 10–15 minutes before serving.

Green Goddess Tahini

Prep Time: 10 minutes
Cook Time: None

Ingredients:

• 1/2 cup parsley (packed)

• 1/2 cup mixed herbs: dill, basil, chives

• 1 clove garlic

• 1/2 cup tahini

• 2 tbsp lemon juice

• 1 tbsp apple cider vinegar

• 1/4 tsp sea salt

• 1/4 tsp black pepper

• 1 cup filtered water (adjust for consistency)

Instructions:
Blend everything in a high-speed blender until smooth. Add more water to thin, if needed.

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How to Use This Prep:

Jammy Eggs

• Add to quinoa bowls or breakfast

• Grab as a snack

• Great pre- or post-workout

Baked Chicken Thighs

• Chop for a chicken salad

• Add to quinoa bowls

• Pair with eggs for a savory breakfast

Radish + Olive Salad

• Easy side with any protein

• Topping for avocado toast

• Add to quinoa bowl

• Serve with cottage cheese and crackers for a snack

Pesto Quinoa

• Base for quinoa bowls

• Pair with eggs for breakfast

• Toss with chickpeas or pistachios for extra protein

Herby Tahini Sauce

• Toss with diced chicken for a quick chicken salad

• Drizzle on quinoa bowls

• Use as a dip with veggies or radish salad

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Quinoa Chicken Bowl (aka my go-to lunch this week)

Serves: 1

Ingredients:

• 1/2 - 1 cup cooked quinoa

• 1-2 chicken thighs

• 1/2 cup Radish Castelventrano salad

• 1/4 avocado, sliced

• 1-2 tbsp Green Goddess Tahini Dressing

• Optional: microgreens, arugula, mixed greens, etc.

Instructions:

In a bowl, layer quinoa, chicken, and radish salad. Top with avocado, and any optional toppings. Drizzle generously with the tahini dressing and enjoy!

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Mini meal prep has honestly become one of the kindest things I do for myself each week. It’s not perfect, it’s not elaborate—but it gives me options. And as a mom, having nourishing, protein- and fiber-rich foods ready to go makes all the difference when the day gets busy (because let’s be honest—it always does).

I hope this first episode gives you a little inspiration to start prepping in a way that feels supportive, not overwhelming. You deserve to feel nourished, too.

Let me know if you try anything from this week—or if there’s something you’d love to see in a future episode. I’d love to hear from you. 🤍

xx, Jess