Free Recipes & Tips

Save for: Dump and Bake Meal Prep Part 2

Ever feel drained by the time you get to meal prepping? Or just simply want to put together a lazy meal with minimal preparation? If so, this type of ‘lazy’ meal prep is for you. All you have to do is dump all of the ingredients in single serve glass meal prep containers and bake in the oven.

All of these recipes are rich and fibre and protein to keep you full and fuelled. They are gluten-free and vegan. They all contain less than 10 ingredients and these recipes are all freezer friendly.

Which one are you trying first?
– Single Serve Baked Feta Pasta
-Single Serve Sheet Pan Tacos
-Single Serve Sweet Potato Lentil Shepherds Pie

This is the lazy meal prep only takes 5 minutes of prep time per dish – I’m not exaggerating. Simply dump all of the ingredients in single serve glass meal prep containers and you have high protein and fibre vegan meals with minimal effort!

This type of meal prep is perfect when you don’t feel like cooking. You can prep the meals for the week ahead and keep in the fridge or freezer. Alternatively you can prep all of the ingredients ahead of time and dump + bake each day if you prefer a fresh dinner.

Recipes include:
– Dump n Bake Marry Me Tofu
– Dump n Bake Fajita Chickpea Pasta
– Dump n Bake Mediteranean Gnocchi

Each of these have at least 20 g of protein and 10 g of fibre. Which one are you trying first?

March is Autoimmune Awareness Month, dedicated to raising awareness about autoimmune diseases which are estimated to affect 1 in 5-10 people. There are 100+ identified autoimmune conditions, including Type 1 diabetes, multiple sclerosis, rheumatoid arthritis, celiac disease etc.

I have a family history of autoimmune disease, which is why I want to take time to raise awareness. For some people, food choices can play a role in symptom management. That’s why I’m showcasing these simple high protein vegan & gluten-free wraps which are easy to digest, fibre- rich and packed with anti-inflammatory ingredients.

The star of the show of these wraps are BFree Gluten-Free High Protein tortillas which are gluten-free, wheat-free and dairy-free. They also contain 11 g of plant protein and 5 g of fibre for fullness and satiety. Unlike other gluten-free wraps, these don’t fall apart easily! @bfreefoods_na

Which wrap combo are you trying first?

There’s no excuse to skip breakfast when breakfast tastes like dessert! Try one of these 16 ideas below!

One of the big reasons that my family is plant-based is for heart health.  We have a family history of high blood pressure, stroke and diabetes. We are trying to lower our risk for these conditions by what we eat – and you can too! Let me show you how.

February is heart health month so I’m showcasing this minimal ingredient heart health meal prep and breaking down the reasons why this meal prep can benefit your heart health.

I’m using Gwillimdale Farms sweet beets in all of these recipes – it’s amazing how versatile beets can be! Gwillimdale crops are cultivated with care and quality in their family-run fresh produce farm in Bradford Ontario. 



Heart Health Benefits of This Meal Prep:

Beets: beets are rich in dietary nitrates which helps to widen blood vessels which can improve blood flow and bring down blood pressure. Take advantage of Gwillimdale Farms delicious beets for your next meal prep!

Chickpeas: chickpeas are rich in soluble fibre which studies have shown can lower LDL cholesterol within weeks. They also can be used as a protein source instead of red or processed meat, which lowers saturated fat intake.

Chia Seeds: chia seeds are not only rich in soluble fibre but also ALA omega 3s which can lower triglycerides.

Berries: berries are rich in polyphenols which can help calm inflammatory pathways and oxidative stress.

Soy Milk: soy protein can reduce LDL cholesterol by 3-5%.

As a new mom I’m finding smoothies can be hard to make in the morning – even though they seem quick on paper.  Pulling out multiple ingredients, chopping, the decision fatigue and cleanup makes them feel daunting.

This is why I’ve been putting together these smoothies into meal prep blocks. I simply add all of the ingredients that I want in each smoothie into the cubes and freeze. I blend with soy milk/almond milk in the morning. It’s that easy!

Will you be trying any of these recipes?