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Meal Prep & Snacks for Work

Happy Almost SPRING TIME everyone! First I truly appreciate all of the feedback from the survey I sent out. It was extremely helpful to hear your feedback and get ideas on what you really want to learn more about and how I can best support you in your work with your clients and in pursuit of your individual health and fitness goals. 

I am looking forward to the inservice with you all in April and the topic will be “How to Add Muscle via Nutrition & Supplementation”. My hope is that the information presented will help you and give you some information to pass along to your clients. 

The request for healthy recipes and snack ideas was the overwhelming majority of the responses so listed below is one of my favorite meal prep recipes for lunches along with some healthy options for snacks that are perfect for work! I hope you guys enjoy them!


  1. Butternut Squash Green Chili Chicken Soup: 
  2. The Jennifer Aniston Salad (vegetarian option): 
  3. Updated Roasted Chicken Thighs & Vegetables: 


  1. ¾ cup of fresh blueberries with ¼ cup of salted cashews
    1. Not sure why but this is my absolute favorite combination ever! Blueberries are SO good for you and are packed with antioxidants specifically for your cardiovascular system!
  2. 5 oz container of Icelandic Provisions yogurt with 1 serving of Pure Elizabeth granola
    1. This duo is full of flavor while still keeping the added sugar limited! The combination of protein from the yogurt and fat/ fiber from the granola will keep you full for hours!
  3. The Midday Smoothie: 1 cup of milk of choice + 1 scoop of chocolate protein powder of choice + 1 frozen medium banana + ¼ cup of plain Greek yogurt + 1 Tablespoon of cacao powder + ¼ cup of frozen riced cauliflower
    1. Make in the morning and pour into a Yeti container and put in the fridge so it will be ready for the afternoon pick me up you need! If you want an extra kick you can add ¼ to ½ cup of iced coffee! 
  4. Bag ‘o Vegetables with individual container of hummus or wholly guacamole
    1. On Sundays make 5 bags of raw vegetables with carrots, celery, cucumber, cherry tomatoes, ect… and every day grab one and take it with you to work. 
  5. Favorite Protein/ Snack Bars
    1. Quest Bar- 20g of Protein and good source of fiber 
    2. EPIC Bar- The BEST way to eat jerky with the cleanest ingredients 
    3. GoMacro Bar- Best bar for hiking or getting in some healthy carbohydrates to fuel a outdoor adventure 
    4. NO Cow Bars- Highest protein vegan bars that actually taste decent 
  6. 1 serving of Lesser Evil Popcorn + 1 small apple
    1. Not only will this snack satisfy your crunch craving (not to mention both sweet and salt cravings) but the fiber will have you staying full and satisfied for hours 
  7. The “I have no time” snack wrap: 1 whole grain tortilla (I really like Tumaros ancient grains wrap) with 3 slices of nitrate free deli turkey and 1 low fat mozzarella cheese stick.
    1. Wrap up the turkey and cheese stick, along with pickles and condiments if desired, all into a whole grain wrap to get a balanced amount of carbohydrates, fat and protein that is fast and easy to make and consume. 

Looking forward to continuing to turn out new recipes and ideas that can keep you guys happy, healthy and well fed at work and home. In Health & Happiness, Jessica Murgueytio 

Nutrition Therapy Services

R2P is proud to offer individual nutrition counseling with our new registered dietitian, Jessica Murgueytio. Personalized nutrition helps your body function optimally and increases the body’s ability to heal and strengthen itself. Both In-Person or from the comfort of your home, get started with your Nutrition Plan Now. Learn More Here!

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