Monthly Archives: October 2026

Meal Prep Made Easy: Pick a Few Foods. Build a Week of Meals.

If meal prep feels like a second job, it’s time to simplify.

You don’t need seven different recipes, matching containers, or an entire Sunday in the kitchen. You need a few basics you enjoy…and a plan to mix and match them.

At NV, we call this plug-and-play meal prep. Prep the ingredients, then build meals based on what you’re in the mood for.

Start With 2–3 Protein Sources

Choose a few proteins to have ready for meals and snacks. For example:

• Grilled or shredded chicken
• Ground turkey or lean ground beef
• Greek yogurt, cottage cheese, or eggs

Keep it easy. Rotisserie chicken, canned tuna, and precooked options count, too. Convenience can help you stay consistent.

Pick 2–3 Vegetables

Choose vegetables you actually like eating:

• Roasted broccoli
• Sliced peppers
• Salad greens

A mix of cooked and ready-to-eat vegetables gives you options. Frozen veggies and prewashed salad are perfectly good shortcuts.

Add 2–3 Fruits

Keep a few fruits washed and easy to grab:

• Berries
• Apples
• Oranges

Add them to breakfast, pair them with yogurt, or pack them alongside lunch. Fruit doesn’t need a complicated recipe to earn a spot in your day.

Choose 2–3 Starchy Carbs

Pick a few options that work with your proteins and vegetables:

• Rice
• Potatoes or sweet potatoes
• Oats, whole-grain pasta, or wraps

Carbs belong in your meal prep. They help fuel your workouts and give you more ways to build satisfying meals.

Now, Plug and Play

With those basics ready, meals can look like this:

• Chicken rice bowl: Chicken, rice, broccoli, and your favorite sauce.
• Turkey taco wrap: Ground turkey, peppers, greens, and salsa in a wrap.
• Loaded potato: A baked potato topped with ground turkey, broccoli, and a little cheese.
• Chicken salad: Greens, chicken, peppers, and dressing, with an apple and a wrap on the side.
• Quick breakfast: Greek yogurt, berries, and oats.

Same ingredients. Different meals. Less daily decision-making.

Change the Flavor

A few seasonings, sauces, and toppings can keep your basics interesting. Try taco seasoning and salsa, lemon and garlic, or a little barbecue sauce. Add fats you enjoy, such as avocado, olive oil, or nuts, and adjust portions to your needs.

You don’t have to cook a completely different dinner every night to have variety.

Make It Work for Your Actual Life

Check what you already have before shopping. Prep enough for the next few days, then do a small refresh midweek if needed. Keep a few easy backup foods available for the days your schedule goes sideways.

The goal is to make your next meal easier.

Pick your proteins. Pick your produce. Pick your carbs. Then build from there.

Consistency gets a whole lot easier when your food is ready and your plan is simple!!

This oatmeal bake is one of my favs, I make a double batch and have it for the whole week!

Enjoy!

Xo Jen 

Cinnamon Roll Oatmeal Bake

Ingredients:

Dry ingredients:

• 2 cups rolled oats gluten-free if needed
• 1 cup quick oats gluten-free, if needed
• 1/2 cup granulated sweetener of choice * See notes
• 2 teaspoon baking powder
• 1 tablespoon cinnamon
• 1 teaspoon allspice
• 2 large eggs – for a vegan version, sub for 2 flax eggs
• 1 cup milk of choice
• 1 teaspoon vanilla extract
• 1/3 cup almond butter Can sub for any nut butter, coconut oil, or butter

For the Cinnamon Roll Glaze:

• 4 tablespoon coconut butter melted

For the protein-packed Cinnamon Roll Glaze:

• 1-2 scoops cinnamon protein powder
• 2 tablespoon milk of choice to thin out
• 2 teaspoon Cinnamon 

Directions:

1. Preheat the oven to 180C/350F and line an 8 x 8-inch pan with parchment paper. Set aside.
2. In a large mixing bowl, combine all the dry ingredients and set aside.
3. In a separate bowl, combine the eggs, milk, vanilla extract and almond butter. Whisk until combined. Add the wet mixture to the dry and mix until fully combined. If the mixture is crumbly, add a dash more milk until a thick batter is formed. 
4. Transfer the cinnamon roll baked oatmeal mixture to the lined baking dish. Bake for 35-40 minutes, or until golden brown on top. 
5. Remove baked oatmeal and allow to cool for 5 minutes, before glazing, if desired.

Truth is I made this kind of by default and it came out amazing!

I broke my glass pie pan and decided to give this bad Larry a shot, it is SOOOO good!!

Enjoy!

Xox Jen

SHEET PAN FRITTATA

INGREDIENTS

* 1 Tbsp. unsalted butter, softened
* 3 Tbsp. extra-virgin olive oil
* 3 cups small broccoli florets (about 8 oz.)
* Kosher salt
* 1 large shallot, thinly sliced
* 12 cloves garlic, smashed, peeled
* 5 oz. baby kale
* 10 large eggs
* 1 cup whole milk
* 2/3 cup heavy cream
* 1 oz. Pecorino Romano, finely grated (about 1/2 c.)
* Freshly ground black pepper
* 8 oz. farmers’ cheese or part-skim ricotta
* 2 tsp. chili crisp

Directions

* Step 1
Arrange a rack in center of oven; preheat to 350°. Grease a baking sheet with butter.
* Step 2
In a large skillet over medium heat, heat oil. Cook broccoli, stirring occasionally, until bright green and tender, about 5 minutes; season with salt. Add shallots and garlic and cook, stirring occasionally, until shallots are softened, about 5 minutes. Add kale and cook, stirring frequently, until wilted, about 1 minute more. Let cool slightly.
* Step 3
In a medium bowl, whisk eggs, milk, cream, and Pecorino; season with salt and pepper. Pour vegetable mixture into prepared sheet.
* Step 4
Pour egg mixture over, making sure all corners are covered. Dollop farmers’ cheese on top. Drizzle chili crisp over.
* Step 5
Bake frittata until eggs are firm to touch, 15 to 17 minutes. Let cool slightly.

These 3-ingredient cottage cheese bagels will be your new obsession!

Enjoy xo Jen

Ingredients

1 cup flour

1 cup full fat cottage cheese

1 large egg

Everything bagel seasoning

Instructions

• Preheat the oven to 375 and position the rack to the top position. Line a large baking sheet with parchment paper.

• Blend cottage cheese: Place the cottage cheese in the food processor or blender and pulse or blend on high until smooth, stopping to scrape down the sides as needed.

• Add flour: Transfer it to a medium bowl and add the flour. Mix until completely combined and the dough starts to pull away from the sides of the bowl. Transfer the dough to a generously floured work surface and knead the dough 8-10 times, until smooth. Add more flour to the work surface as needed until the dough is no longer sticky.

• Shape and season: Roll the dough into a ball and divide it into 4 equal balls. If you want them to be the exact same size you can weigh out each piece of dough to approximately 80g. Roll each ball out into a 6-7-inch rope, about 1-inch thick. Join the ends to make a circle and pinch the seam tightly to seal. Brush the tops with a beaten egg and the everything seasoning

• Bake

• Bake in the preheated oven until puffed and golden brown, 25-30 minutes. Allow to cool for 15 minutes before slicing and serving. Bagels stay fresh in an airtight container at room temp for up to 4 days.