Food Prep Mastery Part 3: Fruits and Veggies

We all know fruits and vegetables are an important part of a healthy diet, but getting five servings of fruits and vegetables in everyday is one of the hardest habits for most clients to consistently execute.

In this blog, I’ll explore what I do and what I suggest clients do to help clients succeed with this habit.


I tend to go with one of three options for breakfast to get my fruits and veggies in.

  1. Super shakes: These are a blend of fruits and vegetables, fats (yogurt, coconut milk, nut butter), and protein powder. They are delicious and only take 2-3 minutes to mix up. Here are some great recipes.
  1. Eggs: It’s easy to mix in some bell peppers, onions, spinach, mushrooms, tomatoes, or any other vegetable into an omelet, scrambled eggs, or quiche.
  1. Fruits: If I’m in a hurry, wake up late, or just want fruit instead, I’ll grab a banana, apple or orange.


  1. Leftovers: I intentionally make double portions with most dinners so I have a healthy lunch for the next day. This includes whatever vegetable dish I make.
  1. Salad: If I don’t have a left-over or want a salad I simply through a salad mix into a Tupperware container along with a small serving of olive oil and vinegar and I have an instant salad for lunch.
  1. Bell peppers: These are my favorite portable vegetable. I dice up a bunch each week or get the mini version to carry with me. If all else fails, I can always eat a bell pepper to get some veggies in with lunch.


  1. Steamed or cooked in the crock-pot: Steaming veggies is easy and only takes a few minutes. Throw your veggies in a colander or steamer basket and set it in a pot of boiling water just above the top of the water. Put a lid over the top and let the veggies cook. It usually only takes 5-10 minutes – when the veggies start to soften you’re done.
  • Any of the following veggies are great options to steam:
    • Broccoli
    • Asparagus
    • Green beans
    • Cauliflower
    • Squash
    • Zucchini
    • Carrots
  • Add some basic seasonings:
    • Salt
    • Pepper
    • Garlic
  1. Stir Fry: Chop up veggies into quarter sized pieces and add in some chicken, beef, lamb, or any other protein of your choice with some olive oil and few seasonings (I suggest garlic, red pepper, chili powder, and ginger) and you’ll have a delicious and vegetable-rich dish in 10-15 minutes. Cook over medium until meat is cooked thoroughly and add a little soy sauce to your liking.
  1. Grilled or in the oven: Add the veggies to skewers with a protein source to make kabob’s or spread them out on a pan or in an aluminum foil ‘basket’ with a few seasonings. If you want to use the oven turn it up to around 400 degrees and spread your chosen vegetables out; add some olive oil or coconut oil and seasonings and cook for 15-20 minutes.

Snacks / On the go

Most fruit is portable and doesn’t need refrigeration or prep, so do some veggies. Here is a list of fruits and veggies that I carry with me (not all of them, but 2-3) to eat when on the go or for snacks:

Food I carry with me:

  • Carrots
  • Bell peppers (sliced)
  • Celery
  • Apples
  • Bananas
  • Oranges

Wrap Up

I hope this article provided a few tips you can utilize to increase your fruit and vegetable intake.