Pre-Prep Food Tips

Picture of oatmeal and berries from the recipe blog on the Healthy Eats Page of the San Francisco Scenic Fit outdoor fitness training groups website


Make breakfast for the week on Sundays. You’ll be really happy that you took a few minutes to prepare your breakfast ahead of time so that its ready to grab and go during the week.

Make Ahead Breakfast Ideas

  • Steel Cut Oats – cook and portion into single serving glass containers. Heat and eat one each morning or transfer to a thermos to keep warm. Add fruit such as berries or banana. Add a few chopped walnuts when you’re ready to eat it. Delish!
  • Hard boiled eggs – pair with a banana or other fruit to accompany the lonely egg.
  • Muffin Tin eggs cook 8 and reheat 2 in the morning or add them to a thermos to keep warm until ready to eat.
  • Quinoa breakfast cereal. Cook and portion into  single serving glass containers and reheat or place in thermos to go in the morning.
  • Chia Seed Pudding. Portion into single serving glass containers.


Pre-prepping some easy no frills sides and bases can help you avoid the take-out menu.

Pre-Prep Lunch & Dinner Ideas

  • Wash lettuce and store it in an airtight glass container to use for a salad base during the week
  • Wash and cut up broccoli and cauliflower and store in a plastic bag wrapped in a wet paper towel or in a glass container in the fridge
  • Wash and store cherry tomatoes in a glass container in the fridge
  • Pre-toast slivered almonds, pumpkin seeds to throw in a salad and store in glass jar on the counter
  • Roast a few sweet potatoes and beets to have on hand to use as sides and/or in a salad
  • Cook a pot of rice and store for the week to pair with veggies or beans
  • Cut up over-ripe bananas and store in freezer for smoothies or healthy banana ice-cream desert option
  • Keep a few frozen rice and bean burritos or other ‘healthy-ish’ frozen foods in the freezer for emergency meals. You can pair the burritos with avocado, salad that is mostly prepped and some steamed veggies for a quick meal.