Meal Prep Mastery (+ an easy recipe for any meal of the Day)

All of my clients ask me for help with meal prep. I say this without an ounce of exaggeration. 


Planning and preparing foods in advance can be a daunting task. In fact, I remember a time when I felt confused and overwhelmed with this aspect of healthy eating as well - and I’m very organized. 

Over ten years ago, I had to overhaul my entire food routine after testing sensitive to some key staple foods in my diet. I didn't know what to make, I wasn't confident in my abilities to pair flavours for healthy AND delicious meals, and I was on a college budget and schedule. It was stressful, to say the least (and I was only cooking for myself)!

In those days, I made far too many trips to the grocery store, I lost entire Sunday afternoons to cooking, and I choked down a few (read: many) very bland and tasteless meals.

After a lot of time and practice in the kitchen, I started to see results: I gained hours of free time throughout the week, I drastically cut my spending on dining out, and I felt great, thanks to my no-nonsense dietary plan. 

If you want to enjoy the benefits of an organized and balanced diet, watch out for Meal Prep Mastery, launching Fall 2016. In this online course, I’m going to share strategies, skills, tips, and tricks designed to help you to gain control over your diet and your health once and for all!

In the meantime, you can grab your copy of my FREE guide, 5 Tools To Master Meal Prep & FINALLY Lose Your Muffin Top to get a head start and stay up-to-date about the release!

Click to get your FREE copy of my guide!

Click to get your FREE copy of my guide!


What is the most challenging aspect of meal prep for you?


Is it the cooking? Tending to the stove preoccupies me and takes up my whole day!

Planning? What do I even make! I have one go-to, and I'm sick of it.

Shopping? All those pushy people and long line-ups after work!

Let me know by replying in the comments or on Facebook. I want to help you!

For me, the biggest challenge of meal prep was planning. Every Monday night, when I was supposed to be figuring out what I was going to eat each day, I simply wasn’t willing to commit to eating quinoa again on Wednesday. And what if I got to Thursday and didn’t feel like having chicken?

Whatever it is that’s got you stuck, just know that it can change. 

As promised, below is a tasty, make-ahead recipe for any meal of the day: Asparagus & Mushroom Frittata with Quinoa Crust.

Note: Don’t be daunted by the lengthy directions - it’s EASY!


Asparagus & Mushroom Frittata with Quinoa Crust


This is an easy make-ahead recipe for tasty meals or snacks! Pair it with a salad or grilled vegetables for lunch or dinner, or fruit at breakfast. You can play around with different vegetable and herbs for variety, or substitute millet for the crust if you have some already prepared.

For the crust:


  • 1 tablespoon unrefined organic coconut oil, divided
  • 1 garlic clove, minced
  • 1 cup uncooked quinoa, rinsed & drained
  • 1 cup low sodium vegetable or chicken broth
  • 1 cup water
  • 1/2 tsp salt & pepper (reduce salt to 1/4 tsp if using full sodium broth)


  1. Heat a pot over medium heat and add 1/2 tablespoon coconut oil. Add the garlic and stir until just starting to brown. Add the quinoa to pot and stir frequently for about 3 to 4 minutes.
  2. Stir in broth, water, salt, and pepper, and bring to a boil over medium-high heat.
  3. Once boiling, stir and then cover and reduce heat to simmer, cooking for 15-20min until the liquid has been absorbed from the top. Note: Avoid over-cooking the quinoa.
  4. Preheat the oven to 350*F and grease a 9-inch pie pan or oven-proof skillet.
  5. Once the quinoa is finished cooking, fluff with a fork and place 2 1/2 cups in the pan.
  6. Spread the quinoa around the pan and up the sides, leaving some space below the edge of the dish. Pack the quinoa down firmly to 1/4 inch thickness on the bottom and sides. Add more quinoa as needed.
  7. Using a pastry brush, gently brush with 1/2 tablespoon of melted coconut oil. Bake for 10-15 minutes until just starting to brown.

For the egg mixture:


  • 8 large eggs
  • 1/3 cup crumbled tofu or full-fat ricotta cheese
  • 1/4 cup unsweetened almond milk or 1% milk
  • 1/2 teaspoon salt and pepper
  • 1/2 tablespoon unrefined coconut oil
  • 1 small shallot, minced
  • 2 cloves garlic, minced
  • 1 tablespoon sage, finely chopped
  • 1/2 teaspoon rosemary, finely chopped
  • 4 asparagus spears, trimmed and cut into small pieces
  • 5 to 6 mushroom, sliced
  • Grated parmesan to top [optional]


  1. While the crust is baking, whisk together the eggs in a large bowl.
  2. Add in the ricotta (or tofu), milk (or almond milk), salt, and pepper until thoroughly combined. Set aside.
  3. In a large pan, heat the coconut oil over medium. Add the shallot and stir until starting to brown. Add in the mushroom and cook until they have released their liquid (about 5 minutes). Add in the asparagus and cook for 2 more minutes. Add in the garlic, sage, and rosemary, stirring constantly until fragrant (less than a minute). Remove the mixture from heat.
  4. Combine the vegetable mixture into the egg mixture and then pour into the baked crust.
  5. Bake uncovered for 30-40 minutes, until just set. Check this by giving the pan a soft jiggle. 
  6. Turn the oven to broil and sprinkle the top of the dish with the parmesan cheese (optional). Broil on the top rack until cheese has melted and starting to bubble. This happens very quickly!
  7. Cool for 10 minutes before cutting into pieces (a serrated knife works best). Makes 4 for meal-sized servings. Top with salt and/or pepper, and serve with a salad 
  8. Cool completely before storing covered in the fridge. 


Want more?  

If you’re struggling with losing or maintaining weight despite your committed efforts, apply for aComplimentary Ideal Body Breakthrough Session and get Ashley’s insight on what could be halting your fat-loss progress.