Pause the announcement slider
X Close
Certified Health Coach Holly Krack preparing berry overnight oats with Navitas Organics superfoods in her kitchen
April 6, 2022

How to Meal Prep Like a Pro

Certified Health Coach Holly Krack shares how to easily prepare nutrient-rich meals with sustainably sourced superfood ingredients.

By: Holly Krack, Institute of Integrative Nutrition Certified Health Coach

If you live a fast-paced life working a full-time job and/or you’re a busy parent running your kids all over the place, making time for nutrient-rich meals with sustainably sourced ingredients can be a challenge. That’s where meal prepping comes in to save the day!

Meal prepping significantly helps alleviate the stress when it comes to trying to eat healthier and sets you up for a great week ahead filled with nutritious, delicious and wholesome meals. It takes away the time and energy that goes into thinking of what to make instead of going to convenient fast-food chains that will most likely leave you feeling tired and sluggish.

Every chance you get to eat is a chance to NOURISH your body. Ensuring you have a wholesome, easy and delicious meal ready to go is a great way to support your overall health and wellness goals.

Some of my meal prep essentials that leave me feeling my best, energized and confident that I am fueling my body in the best way possible are these Navitas Organics superfoods:

Here’s my go-to make-ahead recipe incorporating these ingredients:

Berry overnight oats made with Navitas Organics Chia Seeds, Hemp Seeds and Maca Powder, topped with Navitas Organics Mulberries, Goji Berries and Cacao Nibs

Berry Overnight Oats


½ cup oats

¼ cup wild blueberries

2 Tbsp. nut butter

1 Tbsp. Navitas Organics Chia Seeds

1 tsp. Navitas Organics Hemp Seeds

1 tsp. Navitas Organics Maca Powder

1 tsp. coconut sugar

½ tsp. vanilla extract

½ - 1 cup unsweetened plant-based milk


Add all ingredients into an airtight container and stir until well combined.

Place on a lid and let set in the refrigerator overnight.

In the morning, top with a handful of each:


Navitas Organics Mulberries

Navitas Organics Goji Berries

Navitas Organics Cacao Nibs

Makes 1 serving

I love adding chia and hemp seeds to most of my meals because they are a great source of plant-based protein and have SO many amazing health benefits. I honestly think incorporating these seeds is the EASIEST way to uplevel your health game without even tasting a difference.

I encourage you to get creative when you meal prep by adding in your favorite herbs and spices, trying out different combinations, and experimenting with dressings and marinades. Figuring out what foods work best for you and your body is crucial to living an energized, wholesome and balanced life.

My biggest tips for meal prepping are:

  • Invest in high-quality storage containers
  • Batch cook:
    • Roast a big pan of veggies to add to your meals for extra fiber
    • Prepare one whole grain to add to your meals, such as oats, quinoa, rice or pasta
  • Pre-season canned or cooked beans (a great way to add protein and fiber)
  • Wash, chop and prepare your fruits and veggies
  • Pick one dressing, sauce or marinade to make
  • Have some wholesome snacks on hand

I know it is easier said than done, but breaking up meal prepping into a three-day process can be extremely helpful and maintainable. I created a Meal Prep Planner to help you meal prep efficiently and set yourself up for a great week with wholesome meals.

Click HERE to purchase your copy of the Meal Prep Planner today!



Holly Krack is a certified Institute of Integrative Nutrition Health Coach. She offers 1:1 health coaching to set you up with the tools to take radical responsibility for your life, your health and your wellness. She supports woman in developing a healthy lifestyle and routine in a realistic, maintainable and sustainable way that not only transforms their lives but leaves them feeling confident to make healthy choices for themselves and families.

Something went wrong, please contact us!
0 item(s)
$49 away for FREE SHIPPING
Promo code use may affect free shipping qualification.
Contiguous U.S. only. DETAILS