Summer Fridge Prep Grocery List + Meals!


Why fridge prep? 

I used to be in love with meal prepping! I spent nearly every Monday and Wednesday prepping my meals for the days ahead only to find multiple times I would either have way too much or not enough meals to cover the week.  As I started introducing intuitive eating into my lifestyle, I still wanted to be able to keep my meals as easy, quick and organized as before and slowly found myself prepping my fridge rather than my meals. 

The pros? 

  1. More variety, you can combine all the things you prep in different ways to create completely new and tasty meals! 
  2. More intuition, you can portion your meals based on how hungry you actually are rather than overriding this ever-important tool our bodies are equipped with! 

Want to try it out? 

Here's a good place to start.  This menu/grocery list should last you 3-5 days deepening on how you combine and how hungry you get 🌿


This Week's Menu: 

  • Smoothies
  • Smoothie Bowls
  • Fruit + Yogurt Bowls
  • Big salads
  • Buddha Bowls
  • Tacos
  • Sandwiches


Meal Ideas: 


  • avocado toast (toast, smashed avocado, tomato, green onion, sesame seeds, seasoning)
  • smoothie / smoothie bowl (frozen banana, spinach, almond milk, fruit of choice, optional protein scoops) 
  • fruit + yogurt bowl
  • fruit + toast
  • tofu + potatoes w/ hot sauce + toast

lunch/dinner ideas

  • chickpea tacos / tofu tacos / avocado+veggie tacos
  • burrito bowls (quinoa, tofu/veg, carrot, green onion, chick peas, avocado, salsa, dressing) 
  • big salad w/ tofu + chick peas (mixed greens, tofu/veg, carrot, chopped tomato/cucumber/peppers, chick peas, dressing)  
  • chick pea salad (chick peas, chopped tomato/cucumber/peppers, carrots, green onion, dressing) 
  • buddha bowls (quinoa, broccoli, wedges, tofu or chick peas, carrots, chopped tomato/cucumber/peppers, + hummus/teriyaki/dressing) 
  • tofu + veggie sandwich w/ wedges (bread, hummus, tofu/veg, fresh ingredients) 

snack ideas

  • veggies + hummus
  • toast 
  • fruit
  • potato wedges
  • small salad



    Grocery List: 


    • 1x pineapple
    • 2-4x packs of berries
    • 3x apples 
    • 4-5x bananas (peel and freeze) 
    • spinach (for smoothies) 
    • 3-5x yellow flesh potatoes 
    • green onions
    • shredded carrot 
    • baby tomatoes 
    • 1x cucumber 
    • 1x pack sliced mushrooms
    • 1x pepper 
    • 2x avocado 
    • 1x organic mixed greens



    • coconut yogurt
    • almond milk (for smoothies) 
    • one loaf of bread 
    • vegan margarine (for toast) 
    • 1x can chick peas 
    • quinoa 
    • taco shells 
    • 2x extra firm tofu
    • teriyaki sauce/marinade  
    • salsa 



    • sesame seeds
    • pre-chopped garlic
    • lemon juice, vinegar, olive oil, garlic, spices (homemade lemon garlic dressing) 


    Watch the full prep: 






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