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The majority of meal prep is a convenient, affordable, nutritious solution for work lunches however not every office or site has everything you need even for the most basic meal prepped lunches. We’ve all run into it at some point. You have delicious recipes planned but realize that you won’t be able to keep them chilled until lunch or be able to reheat them when it comes time. This severely limits what you can prepare but there are still a lot of great options. These tips and meal prep lunches that don’t require a refrigerator or microwave will make life much easier.

Convenience of Easy Meal Prep Lunches

There are plenty of reasons to meal prep lunches that don’t require a refrigerator or microwave, besides a lack of options, and convenience can be nice even if those kitchen appliances are available. They travel well, can keep the lunch at your desk or in your car, and are quick to get out and eat for short lunch days. 

What to Consider First

When prepping meals that don’t need refrigeration or reheating consider these tips:

• Shelf-stable ingredients are key. 
• Avoid dairy, mayonnaise, or other temperature-sensitive ingredients.
• Choose foods that taste great at room temperature.
• Invest in a high-quality insulated lunch bag or thermos for added food safety and freshness.

Shelf-Stable Meal Prep Foods

Proteins

• Canned tuna/salmon (in oil or water, single-serve pouches are great)
• Hard-cured meats (salami, pepperoni, prosciutto)
• Shelf-stable jerky (beef, turkey, tofu)
• Canned or vacuum-sealed beans (chickpeas, black beans, lentils)
• Nut butters (peanut, almond, sunflower)
• Baked or smoked tofu

Breads & Grains

• Whole wheat wraps, flatbreads, and pita
• Cooked quinoa, couscous, bulgur, or farro (all hold up well)
• Rice noodles (especially in cold noodle salads)
• Pasta (especially whole grain or legume-based, in oil-based salads)
• Crackers or grain cakes

Vegetables

• Cherry tomatoes
• Cucumbers
• Carrots (sticks or shredded)
• Bell peppers
• Roasted vegetables (sweet potatoes, beets, zucchini)
• Kale, spinach, cabbage (sturdier than lettuce)
• Pickled vegetables (beets, carrots, onions, sauerkraut)

Fats & Additions

• Hummus (shelf-stable single-serve packs or homemade used within a few hours)
• Pesto (oil-based, not cream-based)
• Olive oil & vinegar dressings
• Tapenade or olive spread
• Nuts and seeds
• Trail mix
• Granola bars (low sugar, high protein options)

Cuisines That Work Well

Certain cuisines naturally lend themselves to room-temp meals:

• Mediterranean – Think olives, legumes, grains, and olive oil-based dishes.
• Middle Eastern – Hummus, tabbouleh, lentils, flatbreads.
• Japanese – Onigiri (rice balls), cold soba noodles, tamago (sweet egg omelet).
• Southeast Asian – Peanut noodle salads, rice paper rolls, tofu satay.
• Indian – Chickpea chaat, vegetable samosas, dry curries with chapati.

Pro Tips for Success

• Use lemon juice or vinegar-based dressings instead of mayo.
• Keep lunches in a cool, dry place, and use ice packs when possible for extra safety.
• Test recipes at home to see how they hold up after a few hours at room temperature.

Quick Meal Prep Lunch Recipes That Don’t Require a Refrigerator or Microwave

1. Mediterranean Chickpea Salad

Ingredients: Chickpeas, cherry tomatoes, cucumber, olives, red onion, parsley, olive oil, lemon juice. Add feta only if you have a cooler or skip it.

2. Tuna & White Bean Wrap

Ingredients: Canned tuna (in oil), canned white beans, arugula, lemon zest, olive oil, whole-grain wrap

3. Cold Peanut Noodle Bowl

Ingredients: Rice noodles, shredded cabbage, shredded carrot, scallions, peanut sauce (made with peanut butter, soy sauce, vinegar)

4. Farro & Roasted Veggie Grain Bowl

Ingredients: Cooked farro, roasted zucchini, red peppers, chickpeas, tahini dressing

5. Hummus Snack Box

Ingredients: Hummus, pita bread or crackers, carrot sticks, cucumber, olives, roasted almonds

Mela Prep Safety Guidelines

Perishable foods should not be left at room temperature for more than 2 hours, or 1 hour if the temperature is above 90°F (32°C). You can also use our guide below for more exact times.

Sandwiches

Type	Safe Time Without Refrigeration
Peanut butter & jelly	6+ hours (very safe)
Tuna, chicken, or egg salad (with mayo)	2 hours max
Deli meats & cheese	2 hours
Hard-cured meats (salami, pepperoni)	4–6 hours (less risky)
Hummus and veggie wrap	4 hours (depending on ingredients)

Grains & Pasta

Type	Safe Time Without Refrigeration
Cooked rice, quinoa, couscous (plain)	4 hours max
Pasta salads (oil-based)	4–6 hours
Pasta salads (mayo/cream-based)	2 hours max
Cold noodle bowls (peanut/sesame)	4–6 hours

Vegetables

Type	Safe Time Without Refrigeration
Raw, whole veggies (carrots, bell peppers)	All day (very safe)
Cut raw veggies	4 hours
Cooked vegetables (roasted, grilled)	4–6 hours
Leafy greens with dressing	2 hours (can wilt/go bad)
Dry slaws or cabbage-based salads	4–6 hours (especially if vinegar-based)

Dairy & Eggs

Type	Safe Time Without Refrigeration
Hard cheeses (cheddar, Parmesan)	6+ hours
Soft cheeses (mozzarella, brie)	2 hours
Yogurt, milk-based items	2 hours max
Hard-boiled eggs (peeled)	2 hours
Hard-boiled eggs (unpeeled)	Up to 4 hours in cool room temp

Proteins

Type	Safe Time Without Refrigeration
Canned tuna/salmon (opened)	2 hours
Shelf-stable tuna pouches	6+ hours (until opened)
Cooked chicken or meat	2 hours
Hard-cured meats (salami, jerky)	6+ hours (check packaging)
Tofu (baked/smoked)	4–6 hours
Beans/lentils (in salad)	4–6 hours

Cooking curry for meal prep is one of the most globally popular comfort foods. The depth of rich flavor, creamy, tangy, and endlessly customizable, curry offers something for everyone. Many cultures and cuisines have a type of curry and although they’re similar, each one offers a unique balance of flavors. Curry is famously spicy and aromatic while many curries are far more subtle or even with sweet notes. Curry also makes great meal prep. Prep the curry and the rice, store them separately, and combine when you’re ready to eat that day.

This is not a comprehensive list of curries. These are just some of the popular, easier to cook curry recipes.

Cooking Popular Types of Curry

Indian Chicken Curry (Murgh Kari)

Indian curry is one of, if not the most famous types of curry in the world. Warm, rich, and offering a huge depth of flavor, Indian Chicken Curry is a fantastic place to start. Start with a base of sauteed onions, garlic, and ginger, then add tomatoes and the key ingredients to curry, the spices. Garam masala, turmeric, and cumin make up the flavor & aromatic profile of Indian curry. You can add yogurt to make it creamy, or add in potatoes to build up more volume. 

Tip: Swap chicken for chickpeas or tofu for a vegetarian option.

Ingredients:

• 1 lb (450g) boneless chicken (thighs or breasts), cut into bite-sized pieces
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 inch ginger, grated or minced
• 2 tbsp oil (vegetable or ghee)
• 1 tsp cumin seeds (or ½ tsp ground cumin)
• 1½ tsp garam masala
• 1 tsp ground coriander
• ½ tsp turmeric
• ½ tsp chili powder (adjust to taste)
• ½ tsp salt (or to taste)
• 1 medium tomato, finely chopped (or ½ cup canned crushed tomatoes)
• ½ cup water or coconut milk (optional for a thinner curry)
• Fresh cilantro, for garnish

Instructions:

1. Sauté aromatics
2. Add garlic & ginger
3. Add spices
4. Add tomatoes
5. Add chicken
6. Simmer
7. Finish & serve

Japanese Curry (Kare Raisu)

Japanese curry is one of our favorites. It’s also very easy to make with the blocks of roux that you can find at most major grocery stores. These make it fool-proof, quick, and it’s delicious. Cooking Japanese curry for meal prep can be a great choice as it tends to be a bit more mild, typically thicker, and sweeter, thanks to the addition of apple, honey, or grated vegetables. The lower spice levels also makes it a great choice for kids. Typically served over rice with a breaded pork or chicken cutlet but works well with potatoes.

Tip: Make it in a big batch — it reheats beautifully.

Ingredients:

• 1 lb (450g) protein of choice (chicken, beef, or tofu), cut into chunks
• 1 onion, sliced
• 1 medium carrot, sliced
• 1 medium potato, cubed
• 2 tbsp oil
• 2 cups water or low-sodium broth
• ½ apple, grated (optional but adds sweetness)
• 3–4 cubes of Japanese curry roux (like Golden Curry, Vermont Curry, or Java Curry)
• Optional: frozen peas or corn for extra veg
• Cooked Japanese rice, for serving

Instructions:

1. Sauté vegetables and meat
2. Simmer
3. Add curry roux
4. Optional veg boost
5. Serve

Thai Green Curry

Cooking Thai Green Curry starts with green curry paste, a blend of green chilies, lemongrass, galangal, and kaffir lime. The vibrant color matches the fresh aroma, brought together with a creamy coconut base. Despite what you’d imagine, the flavor is bold and with a bit of spice, softened by the coconut milk. Fresh Thai Basil and lime leaves delivers a citrus finish that pairs well with chicken, shrimp, and tofu or with just vegetables. You can use a store bought paste for an easier start.

Tip: Add bell peppers, bamboo shoots, or zucchini for bulk and nutrition.

Ingredients:

• 1 tbsp oil (vegetable or coconut oil)
• 2–3 tbsp green curry paste (store-bought like Mae Ploy or Thai Kitchen)
• 1 can (13.5 oz) coconut milk
• 1 cup protein of choice (chicken, shrimp, tofu, tempeh)
• 1–2 cups mixed vegetables (e.g. bell peppers, zucchini, bamboo shoots, green beans, or eggplant)
• 1 tbsp fish sauce (or soy sauce for vegetarian version)
• 1 tsp sugar (palm or brown sugar)
• 4–5 Thai basil leaves (optional but authentic)
• 1–2 kaffir lime leaves (optional but great for aroma)
• 1 tbsp lime juice or a wedge of fresh lime
• Cooked jasmine rice, for serving

Instructions:

1. Sauté the curry paste
2. Add coconut milk
3. Add protein
4. Add vegetables
5. Season
6. Finish
7. Serve

South African Cape Malay Curry

The gentle sweetness of the cinnamon and cloves mixed with the mild curry powder creates a sweet but savory dish unlike other curries. Cape Malay curry blends African, Dutch, and Malaysian culinary influences. Cooking curry can be a wonderful recipe to experiment with with its unique base on flavor profile and works as a great curry choice for non-spice lovers. The delicate balance of spice and fruit often features ground lamb or beef.

Tip: Serve with yellow rice and chutney.

Ingredients:

• 1 tbsp oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 tsp grated ginger (optional)
• 500g (1 lb) ground beef or lamb (or lentils/mushrooms for veg option)
• 2 tsp mild curry powder
• ½ tsp ground cinnamon
• 1 tsp ground coriander
• ½ tsp turmeric
• Salt and pepper to taste
• 1 medium tomato, chopped (or ½ cup canned tomatoes)
• 1 tbsp chutney or apricot jam (adds signature sweetness)
• 2 tbsp raisins (optional but traditional)
• ½ cup beef broth or water
• Optional: 1 small peeled apple, grated
• Chopped fresh cilantro for garnish

Instructions:

1. Sauté aromatics
2. Add spices
3. Brown the meat
4. Add sweetness
5. Adjust & serve

Sri Lankan Coconut Lentil Curry (Parippu)

Parippu is known for its simple and bold flavors. This Sri Lankan curry is a staple and quick to make. Red lentils cooked in coconut milk, turmeric, and garlic, then tempered with a mix of mustard seeds, dried chilies, curry leaves, and onions.What makes it unique is the final “tadka” or tempering, which infuses the curry with smoky, toasted spice flavors. It’s hearty, vegan, gluten-free. This is a fantastic curry to meal prep that stores well and offers a mix of flavors unlike any other dishes.

Tip: Freeze in portions — it keeps well.

Ingredients:

• 1 cup red lentils (masoor dal), rinsed well
• 1 can (13.5 oz) coconut milk
• 1½ cups water (adjust as needed)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• ½ tsp ground turmeric
• ½ tsp chili powder (adjust to taste)
• Salt to taste

For the tempering (tadka):

• 1 tbsp coconut or vegetable oil
• ½ small onion, thinly sliced
• ½ tsp mustard seeds
• 1 dried red chili (broken in half)
• 6–8 curry leaves (optional but traditional)

Instructions:

1. Cook lentils
2. Add coconut milk & spices
3. Make the tempering
4. Combine & finish

Advanced Curry Meal Prep

1. Choose a Base Curry

Pick one or two curry types that share overlapping ingredients (like onion, garlic, or coconut milk) to streamline prep.

2. Double or Triple the Recipe

Most curry recipes scale up well. Make a big pot and divide it into servings.

3. Use Durable Containers

Store curry in BPA-free containers or mason jars. Use glass if you’re reheating in the microwave.

4. Cook Separate Carbs

Store rice, naan, or roti separately to avoid sogginess. Brown rice, basmati, or even quinoa are good options.

5. Freeze for Later

Most curries freeze well for up to 2–3 months. Just avoid adding fresh herbs or dairy (like yogurt) before freezing — add those when reheating.

6. Label and Rotate

Write the date and type of curry on the container to avoid freezer mysteries.

Our Own Curry Recipes

Healthy tropical meal prep is perfect when it’s hot or when you want to imagine that beach life. This lifestyle is usually seen as indulgent but the food is actually very healthy. It’s also designed to cool you down, hydrate you, and excite the palate with strong unique flavors. When we’re talking about tropical cuisines we are most often focused on the Caribbean, Southeast Asia, Hawaii, and parts of Latin America. Due to a similar climate (as well as other reasons), these cuisines share a lot of the same ingredients and flavors. Let’s dive into where to get started with tropical meal prep, ingredients, cooking methods, popular dishes, and nutrition.

Why Tropical Meal Prep is a Great Idea

Tropical cuisines embody the purest love and appreciation for food. Simple preparations, fresh ingredients, and balanced flavors. This makes it perfect for healthy meal prep. Focus on fresh ingredients but don’t feel like you have to use all fresh fruits and veggies, especially if you’re grilling the veggies. The use of lean proteins and lack of highly processed foods provide a healthy base to build from. There is a lot of nuance and skill that can go into tropical cuisine cooking but getting a good tasting version doesn’t require a lot of cooking ability or huge effort. It’s more about the ingredient selection than anything.

Key Ingredients for Healthy Tropical Meal Prep

Tropical dishes are known for their use of fresh, whole ingredients packed with nutrients. Here are some staples to include in your pantry and fridge:

• Fruits: Pineapple, mango, papaya, coconut, banana, lime
• Vegetables: Sweet potatoes, plantains, bell peppers, cucumbers, leafy greens
• Proteins: Grilled chicken, shrimp, tofu, black beans, fish (like mahi-mahi or salmon)
• Grains: Brown rice, quinoa, coconut rice, whole grain tortillas
• Healthy Fats: Avocado, coconut milk, olive oil
• Spices & Herbs: Ginger, garlic, turmeric, cilantro, chili, lemongrass

Popular Tropical Dishes Reimagined for Meal Prep

1. Caribbean Jerk Chicken with Mango Salsa

Inspiration: Jamaican cuisine
Meal Prep Tip: Grill jerk-marinated chicken breasts, pair with brown rice and a mango-avocado salsa (mango, avocado, red onion, lime juice, cilantro). Stores well for 3-4 days in the fridge.

2. Tropical Buddha Bowl

Inspiration: Southeast Asian and Hawaiian poke bowls
Meal Prep Tip: Use a base of quinoa or coconut brown rice. Add grilled tofu or shrimp, pineapple chunks, shredded carrots, cucumber, edamame, and a drizzle of peanut-lime dressing. Assemble in jars or containers for grab-and-go meals.

3. Sweet Potato and Black Bean Tacos with Pineapple Slaw

Inspiration: Latin American street food
Meal Prep Tip: Roast cubed sweet potatoes with cumin and chili powder. Mix black beans with lime and garlic. Top whole grain tortillas with this combo and pineapple-cabbage slaw (pineapple, red cabbage, lime juice, cilantro).

4. Coconut Curry Chickpeas

Inspiration: South Indian and Thai cuisine
Meal Prep Tip: Simmer canned chickpeas with light coconut milk, ginger, garlic, curry powder, and spinach. Serve with jasmine rice and lime wedges. Keeps well and improves in flavor over a few days.

5. Papaya Chicken Lettuce Wraps

Inspiration: Polynesian and Thai fusion
Meal Prep Tip: Combine shredded cooked chicken with chopped papaya, bell pepper, mint, and a light lime-chili dressing. Store the filling separately and assemble into romaine or butter lettuce leaves when ready to eat.

Getting Started with Tropical Meal Prep

Not sure where to get started? Start with a side of fruit salad for your usual meal prep or start with something simple that can easily be changed later to your liking, like a buddha bowl. You don’t have to make a whole week’s worth of food either. Just make enough for one or two meals. That being said, the fresh flavors of tropical meal prep will win you over quick and remind you of all of the wonderful cuisines in the world.

Tropical Meal Prep Recipes

Convenience is one of the biggest reasons people order fast food or eat precooked meals. Don’t get us wrong, some precooked meals can be really good but cooking from scratch, storing, and cleaning doesn’t have to be a hassle. These are the best products for effortless meal prep that we have found, used, and recommend for our 2025 summer edition. This article contains affiliate links.

1. Stasher Silicone Bags & Stretch Lids:

Reusable sandwich bags are not new but the quality is improving and the versatility is becoming much more worth it these days. Stasher is putting out amazing products. From their eco-friendly reusable storage bags to their stretch fit lids, you can clean up your fridge and your Tupperware cabinet in no time. Safe for use in the microwave, dishwasher, and freezer, these durable silicone products can completely remove the need for one time use plastic bags and plastic wrap. Not to mention, they’re much better quality and look better.

2. Souper Cubes 1 Cup Silicone Freezer Molds:

• SAVE TIME AND MONEY BY MEAL PREPPING: Silicone freezer trays with a lid, designed to make meal prep a breeze. The tray is made from food-safe silicone with a steel-reinforced top and a convenient lid.
• 100% PURE PLATINUM FOOD GRADE SILICONE CONSTRUCTION: Flexible, food-safe, and durable, our silicone soup freezer molds are perfect for freezing soups, sauces, broths, and other dishes in the portion size of your choice.
• VERSATILE: Our silicone freezer molds make baking, freezing, and storing both easy and convenient. They are oven-safe up to 415 F (without the lid) and can be washed in the dishwasher.

3. Fullstar Vegetable Chopper and Spiralizer:

• The Original Pro Chopper – Our superstar veggie slicer has been creating waves on TikTok! Simple to use, set up, and clean, save time and energy during meal prep with our OG vegetable chopper. Chop, slice, and dice your ingredients like a seasoned chef!
• Easy Meal Prep with Rust-Resistant Blades – Our vegetable chopper is perfect for anyone who wants to eat healthier but doesn’t have a lot of time to spare. Dice potatoes, tomatoes, cucumbers, carrots, and more with the heavy-duty, rust-resistant blades. The 420 stainless steel blades retain razor sharpness for crisp, smooth dicing.
• 5-Star Design – With a soft grip handle made of long-lasting TPU, you’ll enjoy more control over your chopping motions. The non-skid rubberized bottom of this BPA-free veggie chopper will keep it firmly in place on any surface, wet or dry.

It’s Not All About The Gadgets

Meal prepping is about more than the best products for effortless meal prep. It’s about the recipes and food that you’re making. The products make life easier but you have to start with quality ingredients and recipes first. View our latest recipes, made from scratch from our trained chef and nutritional guide.

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When I think about Filipino food, I think about love and family. I think about Sundays at home, the smell of garlic sizzling in oil, my parents’ laughter echoing from the kitchen, and a week’s worth of meals being prepared before the sun even hit its peak.

Growing up in a Filipino household, food wasn’t just sustenance—it was care, culture, and connection all rolled into one. Every Sunday morning, my parents would return from the grocery store with bags full of fresh produce, proteins, and pantry staples. I’d watch from the kitchen doorway as they chopped, simmered, grilled, and seasoned a week’s worth of meals—family-style dishes that filled our fridge and our bellies throughout the busy work week. It was their way of making sure I always had something comforting to eat, even when they couldn’t always be home at dinnertime.

This tradition cooking for the whole week—is something I’ve carried with me into adulthood, and the basis of my meal prep methods. And today, I want to share how Filipino cuisine, with all its flavor, history, and heart, is perfect for meal prep.

What Makes Filipino Cuisine Unique?

Core Ingredients and Staples

Filipino cooking is built on simple yet flavor-packed ingredients:

• Garlic, onion, ginger, and tomatoes form the aromatic base of many dishes.
• Vinegar, soy sauce, and calamansi (a citrus fruit) bring acidity and brightness.
• Fish sauce (patis) and shrimp paste (bagoong) add that umami punch.
• Rice is our anchor. No meal is complete without it.
• Coconut milk, banana ketchup, and sugar are used to balance savory, sweet, and tangy flavors.

Traditional Cooking Methods

We’ve got a lot of ways to bring the magic:

• Adobo-style (braising in vinegar, soy sauce, and garlic)
• Sinigang (souring broth with tamarind)
• Inihaw (grilling, especially meats over charcoal)
• Ginisa (sautéing with garlic, onions, and tomatoes)
• Paksiw (simmering in vinegar)

Flavor Combinations

Filipino food thrives on contrast. Dishes often balance:

• Sweet and salty – Think tocino and longganisa, both made with garlic, soy sauce, and sugar (or pineapple juice) to create that signature caramelized glaze that hits both sweet and savory notes.
• Sour and savory – Dishes like sinigang use tamarind, tomatoes, and sometimes green mango or calamansi to bring a bright, tangy contrast to rich proteins like pork or shrimp. Kinilaw, our version of ceviche, uses fresh fish marinated in vinegar, ginger, and onions for a sharp, refreshing bite.
• Creamy and spicy – Laing, made with dried taro leaves simmered in coconut milk, chili, garlic, and shrimp paste, is a lush dish that brings together heat, depth, and creaminess in every spoonful.
• Charred and tangy – Filipino BBQ, like chicken inasal or pork skewers, uses a marinade of calamansi, vinegar, garlic, soy sauce, banana ketchup, and annatto oil to deliver smoky, tangy, and slightly sweet flavors that shine when grilled to perfection.

How It’s Different From Other Asian Cuisines

Unlike many other Asian cuisines that highlight chili heat or raw preparations, Filipino food is:

• More savory and sour than spicy.
• Heavy on braised, stewed, and grilled dishes.
• Built around sharing, not individual portions.
• Less reliant on noodles, and more rice-centric.

National & Popular Filipino Dishes

Some of our most iconic dishes include:

• Adobo – The unofficial national dish, customizable with chicken, pork, or tofu.
• Sinigang – Sour soup with pork, shrimp, or fish.
• Lechon – Whole roasted pig, often the center of any party.
• Kare-Kare – Rich peanut stew served with bagoong (shrimp paste).
• Pancit – Noodles for long life, popular at birthdays and fiestas.
• Lumpia – Our version of spring rolls, either fresh or fried.
• Chicken Inasal – Grilled chicken marinated in calamansi, vinegar, and annatto.

Flavors Across the Archipelago

Filipino cuisine isn’t monolithic—our 7,000+ islands each have their specialties:

• Ilocos: bold, garlicky dishes like bagnet (crispy pork belly) and pinakbet (veggie stew).
• Bicol: known for coconut milk and chili, like Bicol Express.
• Visayas: where chicken inasal and batchoy (noodle soup) shine.
• Mindanao: influenced by Muslim heritage—rendang, satti, and kulma.
• Kapampangan: culinary capital known for innovation—sisig was born here!

Global Influences, Pinoy Identity

Our food is a mash-up of history:

• Spanish colonization gave us stews, paella-like rice dishes, and flan.
• Chinese influence brought noodles, dim sum, and soy-based sauces.
• American era introduced canned goods, fried chicken, and ketchup (hence, banana ketchup!).
• Malay and Indian roots live on through spices, coconut, and curry-type flavors.

Despite the mix, Filipino food is distinct—it’s the harmony of heart, heritage, and household know-how.

Nutritional Spectrum of Filipino Food

Filipino meals can be incredibly balanced:

• Protein from fish, chicken, pork, beef, tofu, and legumes.
• Vegetables like bitter melon (ampalaya), eggplant, leafy greens (malunggay, kangkong), and squash are in almost every dish.
• Fats from coconut milk and pork can be moderated or swapped.
• Complex carbs from rice, sweet potato, and saba bananas.
• Great for meal prep since many dishes are saucy or brothy, making them ideal for reheating without drying out.

Food Is Our Love Language

In Filipino homes, we don’t ask, “Are you okay?”—we say, “Kumain ka na ba?” (“Have you eaten?”)

Whether it’s cooking extra for the neighbor, bringing soup to a sick friend, or preparing feasts for family reunions, food is how we show love.And when it came to parties? The food was the party. 

Why Filipino Food Is Perfect for Meal Prep

• Batch-Friendly: Recipes are designed for sharing, so scaling up is easy.
• Flavor Deepens Over Time: Stews like adobo or kare-kare taste even better the next day.
• Flexible Proteins: You can sub in tofu, fish, or even jackfruit.
• Balanced Plates: With the right sides, you get protein, veg, and grains in every bite.

Filipino cuisine is more than just food—it’s a living tradition, a form of expression, and a reminder of home. Whether you’re trying to meal prep more efficiently or just bring bold new flavors into your kitchen, Pinoy dishes offer soul, satisfaction, and sustenance.

So next Sunday, try cooking adobo, sinigang, or some grilled BBQ skewers. Fill your fridge with love-packed meals and maybe—just maybe—create new memories like the ones I’ll always cherish.

Filipino Recipes

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Putting lunches together that you actually want to eat day in and day out can be tough and as it gets hotter it only gets tougher to make appetizing food. This is where fresh summer meal prep bowls come in. They easy to make, are endlessly customizable, and most importantly delicious. A meal prep bowl is simply a complete meal all in one bowl with everything mixed together, usually in a sauce, and can be made from combining almost anything together.

Why Make Meal Prep Bowls

Not everyone loves a salad, much less a salad every day. Meal prep bowls provide similar or even better nutrition without the boring four or five ingredients that you find in every salad. The range and versatility of meal prep bowls make lunches far more appetizing and exciting to eat. 

Meal prep bowls are some of the easiest lunches to make, store, and take with you to work. Very few dishes to keep with you and little to no prep once you’re ready to eat. This makes them ideal for eating on the road or at the office with a small kitchen.

Other lunches can be made healthy but achieving the volume and variety of nutrients compared to a meal prep bowl is tough. You can get your grains, fats, greens, and protein easily. It’ll also leave you feeling full without the sluggish effect of other popular work lunches.

What Makes a Great Summer Meal Prep Bowl?

Picking the right ingredients is key. It’s everything when it comes to meal prep bowls. Start with the right combination and you’re all set. Keep it light and fresh with hydrating veggies and leafy greens, lean proteins, and whole grains.

Choose ingredients that can be thrown together with little to no prep. Pick ingredients that don’t require reheating to make it easier on yourself later. 

Fresh & Light Ingredients to Use

Base Options (Cold or Room Temp Friendly)

Bases will make up the majority of the calories in the meal usually and will act as fuel for the rest of the day. Choose healthy and light bases that work well with the sauce you want to use.

• Quinoa – Nutty, protein-rich, and holds up well cold or warm.
• Brown rice – Heartier but still light; great at absorbing dressings.
• Couscous or bulgur wheat – Quick to cook and naturally light.
• Zoodles (zucchini noodles) – Great for cold bowls, adds crunch and hydration.
• Leafy greens (arugula, baby spinach, spring mix) – Choose tender greens that won’t wilt quickly.

Veggies (Raw, Roasted, or Pickled)

These are important for hydration and nutrients as well as added flavor.

• Cucumber – Crisp and hydrating. A classic and a favorite.
• Cherry tomatoes – Juicy and keep well whole.
• Bell peppers – Colorful and crunchy. You can choose from a variety of colors and each one has a slightly different taste from sweeter to more bitter.
• Shaved fennel or red cabbage – Adds crunch and holds texture over days.
• Roasted sweet potatoes or zucchini – Best for microwaveable bowls. This is great for a change in texture and adding additional nutrients. They won’t last as long in the fridge though.

Protein Choices

Try mixing up the proteins. Chicken is a popular option as it’s affordable, delicious and nutritious but there are tons of other proteins that work really well in bowls. Step outside of your usual and try some tofu but if you’re not sure, don’t bet your entire week’s lunches on it, have a back up.

• Grilled or shredded chicken breast – Stores well and works in any temperature. The safest choice for most.
• Hard-boiled eggs – Ideal for cold or room-temp bowls. You can throw a half or a whole egg into any meal prep bowl and it’s a nice addition.
• Chickpeas or black beans – Hearty, fiber-rich, and shelf-stable before cooking. Under rated and a great addition that works well with a lot of sauces.
• Tofu (baked or sautéed) – Great hot or cold; marinated for extra flavor. This might not last as long in the fridge so be careful.
• Tuna or salmon (canned or grilled) – Omega-3 rich and light. An extremely nutritious and delicious option but if you’re eating at work you may want to try another option that has less smell.

Toppings & Extras

If you’re watching your macros or calories closely you should watch it on the toppings. They’re delicious and nutritious but also add a lot of additional calories sometimes.

• Avocado – Best added fresh day-of to avoid browning. You can also try guacamole which will store longer in the fridge with a bit of lime juice.
• Hummus or tzatziki – For creaminess without heavy dressings. These are perfect for meal prep bowls or wraps.
• Feta or goat cheese – Adds tang and a creamy texture. These are go-to ingredients but add a lot of flavor so make sure they work with the rest of your ingredients. They can overpower quickly.
• Fresh herbs (parsley, basil, mint) – Elevate any bowl with fresh notes. Fresh herbs elevates simple bowls to another level. You’d be surprised what a little sprig can do.
• Nuts/seeds (pumpkin seeds, almonds, sunflower seeds) – Add crunch and healthy fats. If you’re looking for texture, consider these toppings and they tend to be low calorie.

Storage Tips for Summer Meal Prep

• Use compartmentalized containers to separate wet/dry ingredients.
• Glass containers work well for microwave reheating.
• Add dressings right before serving to prevent sogginess.
• Fresh herbs, nuts, and avocado are best added the day of.

The Best Sauces for Meal Prep Bowls

1. Lemon-Tahini Dressing

Looking for a creamy sauce that doesn’t include dairy, consider lemon-tahini dressing. It packs a lot of flavor and delivers the satisfying bite that you’re looking for in those other sauces. The bright, nutty flavor packs healthy fats and tastes best with grain bowls, chickpeas, and chicken.

2. Herbed Greek Yogurt Sauce (a.k.a. Tzatziki-Inspired)

Tzatziki sauce is one of our favorites for summer meal prep. It’s cool and refreshing while being delicious. The tanginess works perfectly with so many ingredients as well. It’s also high in protein with less fat than other creamy sauces.

3. Cilantro-Lime Vinaigrette

This is one of the most addictive sauces. It is perfect for summer meal prep bowls. It’s light, refreshing and pairs well with tons of ingredients. It works with chicken, ground beef, chickpeas, black beans, rice, pretty much everything. It’s also low calorie. If you haven’t tried this zesty sauce, try it next.

4. Ginger-Sesame Dressing

This is a great option for mixing it up and bring some new flavors to your bowl. It pairs well with salmon and cabbage and packs a lot of flavor. The savory, slightly sweet brings with it healthy fats and is a good source of antioxidants.

Some of Summer Meal Prep Bowl Recipes

Iced coffee recipes are all over Tiktok and IG but how do you make delicious, healthy iced coffee that is low calorie & high protein? A lot of the new recipes are chocked full of sugar and artificial additives. Let’s break down popular coffee ingredients and recipes and explore healthy options. This can help whether you’re making the coffee at home or getting it from a shop.

Coffee is generally considered a healthy drink or at least low calorie. This can be the case if you’re drinking black coffee but these days people are looking for a bit more depth of flavor. 

Popular Iced Coffee Additives

• Sugar: ~16 calories, 4g (all sugar) carbohydrates
• Honey: ~21 calories, 5.8g (mostly fructose & glucose) carbohydrates
• Syrup: ~50–90 (depending on sugar content), 13–22g (mostly sugar) carbohydrates
• Stevia: 0 calories, 0–1g carbohydrates, 0 fats, 0 protein
• Whole milk: ~150 cal/cup, 8g fat, 8g protein, calcium-rich.
• Skim milk: ~90 cal/cup, low fat, 8g protein.
• Almond/Oat Milk: 30–130 cal/cup depending on brand and sweetener.
• Brewed coffee: Virtually no calories, high in antioxidants like chlorogenic acid, contains caffeine (~95 mg per cup).
• Espresso: ~5 calories/shot, higher caffeine concentration (~63 mg/shot).
• Whipped cream: ~50–80 cal per 2 tbsp, saturated fat-heavy.
• Condensed milk: ~130 cal per 2 tbsp, high sugar (~20g), high in calcium
• Protein powder: 110–150 calories, 20–27g protein, 1–5g of carbohydrates, 0.5–3g of fats
• Chocolate syrup: Adds ~50–100 cal per tbsp. Contains sugar and cocoa—flavorful but adds simple carbs.
• Cocoa powder: ~12 calories, 3g of carbohydrates, 0.7g of fats, and many nutrients

Types of Coffee

Not all coffee and iced coffees are the same and sometimes reframing them in your mind can help you make healthier adjustments. High calorie drinks are just fine to drink if you’re considering how they fit in your eating routine. Healthy iced coffee won’t necessarily fulfill that sweet tooth urge so use this chart and look at the nutritional facts when you order.

Summary Table

Recipe	Calories (approx)	Protein	Sugars	Best For
Classic Iced Coffee	30–150	Low–Medium	Low–Medium	Daily sipping
Iced Latte	100–150	Medium	Low	Mornings
Iced Mocha	150–300	Medium	High	Treat or dessert
Vietnamese Iced Coffee	150–200	Low	High	Rich treat
Protein Shake	200–350	High	Medium	Breakfast/Post-workout

Types of Healthy Iced Coffee

Cold Brew

Cold brew coffee is one of the easiest coffees to make at home and a great way to meal prep your morning pick me up. Brew it the day or two before and leave it in the fridge. Get great depth of flavor with the subtle notes much more noticeable. This can also concentrate the caffeine if you’re looking for a little more push.

Low-Calorie Iced Mocha

Iced mocha is one of the most popular drinks at coffee shops but all of the artificial syrups add up in calories quickly. Try this version for a healthy iced coffee sweet treat.

• 8 oz black iced coffee
• 1 tbsp cocoa powder
• 1 tsp stevia
• 1/4 cup almond milk
• Shake or blend over ice

Protein Iced Coffee

Brew your coffee, mix it with whey, pea, or collagen protein and then pour it over ice. This order makes it much easier to fully mix the powder into the coffee. This works great as a post workout drink or as a meal replacement. As the protein powder will leave you feeling much more full. You might need a little extra sweetener to cover the taste of the protein if you’re not a fan.

• 8 oz cold brew coffee
• 1 scoop vanilla or chocolate protein powder
• 1/2 cup unsweetened almond milk
• Ice and blend

Iced Coffee with Functional Ingredients

Some newer brews include adaptogens, MCT oil, or fiber — offering extra benefits like focus support, gut health, or sustained energy.

• 8 oz iced coffee
• 1 scoop collagen peptides
• Dash of cinnamon and stevia
• Shake with ice for a frothy finish

Healthy Coffee Pods for Iced Coffee Lovers

Pod coffee is one of the most popular methods these days for home brews but that doesn’t mean they’re the same nutritionally as traditional brewed coffee. Pay attention to ingredients. The trick is choosing the right ones — ideally organic, low-acid, and mold-free.

Top Healthy Coffee Pod Brands:

• Purity Coffee Pods – Organic, antioxidant-rich, lab-tested for purity
• Lifeboost Coffee Pods – Low-acid, single-origin, non-GMO
• Bulletproof Coffee Pods – Clean, performance-based blends (great with MCT and collagen)
• High Brew Pods (for Keurig) – Ready for iced coffee; clean ingredients and balanced flavor

Pro Tip: Brew over ice using the “strong” or “iced” setting on your machine. Add a scoop of protein or splash of almond milk for a perfect low-calorie boost.

Everyone finds different ways to beat the heat as summer rolls in and changing up your meal prep routine can be a great way to handle the heat. Use this guide of cool asian meal prep for hot summer days to add a bit of asian cuisine to your summer meal plan. These refreshing and light recipes use cold or room temperature foods to avoid stacking the heat up. This can help prevent mid day sweating, keeping you fresh for longer at work.

Don’t be discouraged by the names. A lot of these recipes are quite easy to make and don’t require special cooking tools. They may require ingredients that you don’t have unless you regularly cook Asian recipes though.

There are more great recipes that we did not cover in this article so come back if you’re interested in more recipes to beat the heat.

1. Vietnamese Spring Rolls

Spring rolls are delicious, easy to make, and a great mix of unique flavors. Typically served chilled with a peanut sauce so it’s one of the few savory meals meant to be served cold. Pro tip: Keep the components (rice paper, fillings, and sauce) prepped separately in the fridge. Assemble just before eating for maximum freshness and crunch.

Prep the Fillings: Cook the vermicelli noodles according to the package instructions, prepare all the veggies and herbs: wash, peel, and cut into thin strips or leaves.

Make the Dipping Sauce: In a small saucepan over low heat, whisk together hoisin, peanut butter, soy sauce, vinegar, and water until smooth and slightly thickened. Pour into a bowl and top with crushed peanuts and chili flakes if desired.

Soften the Rice Paper: Dip one rice paper wrapper in the water for about 5 seconds until it softens slightly (don’t over-soak—it will continue softening on the plate).

Assemble the Roll: Layer the veggies, add the shrimp, and roll up like a burrito.

2. Japanese Cold Soba Noodles

Cold buckwheat soba noodles in a chilled dipping sauce is a fantastic summer day lunch. The nutty and earthy flavor is mild and refreshing. Unlike wheat noodles, they are not heavy and dense, but instead are delicate and light.  

Make the Dipping Sauce (Tsuyu): Combine dashi, soy sauce, and mirin in a small saucepan. Bring to a gentle simmer, then remove from heat and chill in the fridge (let rest for a bit till room temp.

Cook the Soba Noodles: Boil water in a large pot. Add the soba noodles and cook according to the package instructions (usually 4–6 minutes).

Cool and Rinse: Drain the noodles in a colander and immediately rinse under cold running water. Let them drain completely. Optionally, chill further with ice.

3. Thai Larb Gai Lettuce Cups

Probably less common in the US, Thai Larb Gai is a classic Thai dish. Chilled and packed with flavor from minced chicken or tofu to the lime juice, fish sauce, and mint. All served in a fresh, crisp lettuce cup. Store the larb and lettuce separately in airtight containers. 

Make Toasted Rice Powder (Khao Khua): Heat a dry pan over medium heat. Add 1 tbsp uncooked white rice and toast, stirring constantly, until golden brown and fragrant (about 5–7 minutes). Cool slightly, then grind into a coarse powder using a mortar and pestle or spice grinder.

Cook the Chicken: Cook on medium to high heat, breaking up chunks for a good consistent size.

Season the Larb: While the chicken is still warm, stir in the toasted rice powder, fish sauce, lime juice, sugar, and chilies. Mix in the shallots, scallions, mint, and cilantro. Taste and season to preferred levels.

Assemble the Lettuce Cups

4. Japanese Onigiri (Rice Balls)

One of the most iconic Japanese foods, at least in America, is Onigiri. A handheld rice ball, filled with tuna mayo, grilled salmon, or pickled plum. Meant to be eaten at room temperature, these are quick snacks that pack flavor and are fun to eat. Pro tip: Wrap each onigiri individually in plastic wrap and store in the fridge. Let them come to room temp before eating.

Cook the Rice: Rinse the rice several times until the water runs mostly clear. Combine rice and water in a rice cooker or pot. Cook until soft and slightly sticky. Let the rice rest for 10–15 minutes after cooking to firm up.

Prepare Fillings: Make sure fillings are cool and dry—excess moisture can make the rice soggy. If using tuna mayo: mix 1 small can of tuna with 1–2 tablespoons of Japanese mayo.

Shape the Onigiri: Wet your hands with water and sprinkle with salt to prevent sticking and add flavor. Grab a small handful of rice and flatten into a small cup shape before adding your filling and adding a bit more rice to cover it up. Massage into your desired shape.

Add Nori: Wrap with a strip or sheet of nori.

5. Asian Chilled Tofu Salad

Tofu tends to be one of those ingredients that people either love or hate. If you find yourself looking for a high-protein meal that can help keep you cool, consider Asian chilled tofu salad. It packs a lot of flavor and has excellent protein. Also, it doesn’t require any cooking so it’s the easiest on the list to prepare and a great place to start your cool Asian meal prep journey.

Prep the Tofu: Gently remove the tofu from the package and drain any excess water. Cut the tofu into thick slices or cubes

Make the Dressing: In a small bowl, mix soy sauce, sesame oil, vinegar, and sugar (or honey) until dissolved. Taste and balance the salty, tangy, and sweet flavors.

Assemble the Salad: Arrange the tofu on a plate or shallow bowl. Spoon the dressing over the tofu evenly. Scatter scallions, sesame seeds, and any optional toppings on top.

6. Korean Cucumber Kimchi

Kimchi is one of our favorite Asian recipes. The tang goes perfectly with so many savory dishes. The chill helps cut the heat of the main course, and that little bit of spice brings out the subtle notes in the rest of your dish. Make a big batch and let it marinate in the fridge, the flavor only gets better with time.

Prep the Cucumbers: Wash cucumbers and slice. Toss with 1 tsp salt in a bowl and let sit for 15–20 minutes to draw out excess moisture. Gently squeeze the cucumbers to remove more liquid.

Mix the Seasoning: In a bowl, combine gochugaru, vinegar, fish sauce, sugar, garlic, scallion, sesame seeds, and sesame oil. Stir to make a paste-like marinade.

Combine: Add the cucumbers to the seasoning mix and toss well until evenly coated.Chill and Serve: Let sit for 10–15 minutes before serving for best flavor or let them sit overnight in the fridge for a light fermentation.

View More Recipes Here

Asian BBQ meal prep is perfect for the summer. It may not cool you down but it’ll make you forget about the heat. The bold, deep flavors are unique from American bbq and just as delicious. In some ways it can be easier and quicker but Asian BBQ has its own lessons to learn. This BBQ can also include grilled vegetables for a more nutritious meal. Explore a new addition to your meal routine with our tips and recipes.

This is only scratching the surface of Asian BBQ meal prep insights and options. There is a long history and tons of recipes so let this be an introduction, a taste of what is Asian BBQ.

What Is Asian BBQ?

Asian BBQ meal prep is unique to a region and the exact approach, sauces, spices, and flavors vary wildly. Korean, Japanese, Chinese, Thai, and Vietnamese cuisines all have their own take on BBQ. While American BBQ is slow-smoked, often with dry rubs but marinades are very popular as well. Asian BBQ focuses on marinades, quick grilling, and soy sauce, garlic, sesame oil, and chili paste to deliver big flavors.

Balance Heat & Sweetness: Asian BBQ thrives on balance—don’t go too spicy or too sweet.

How Asian BBQ Differs from American BBQ

From cooking method to sauces and flavors, American BBQ and Asian BBQ are delicious in their own ways.

Feature	Asian BBQ	American BBQ
Cooking Method	Quick grilling, stir-frying	Slow smoking, indirect heat
Flavor Profile	Umami, sweet, spicy, savory	Smoky, tangy, sweet
Sauces	Soy-based, fermented, spicy	Tomato or vinegar-based
Meats	Thin cuts, often marinated raw	Ribs, brisket, pulled pork
Side Dishes	Rice, pickles, herbs	Coleslaw, baked beans, cornbread

Asian BBQ Meal Prep

1. Choose Your Proteins

Pick grill-friendly proteins that marinate well:

• Chicken thighs or breasts: chicken thighs can be a great option for grilling as the additional fat adds flavor and moisture. They’re also typically more affordable.
  
• Pork belly or pork shoulder: pork shoulder can be a great affordable option. A little tougher but sliced thin can be easier to work with.
  
• Beef short ribs (e.g., Korean galbi): beef short ribs are versatile and delicious.
  
• Shrimp or firm tofu for lighter options: BBQ shrimp is always delicious but firm tofu is a fantastic Asian BBQ recipe unique compared to American options.
  

2. Marinate for Tenderness & Flavor

Marinating can help tenderize and flavor your protein. The longer you can marinate for the more tender and deep the flavor will penetrate. The tougher the protein the longer you should marinate, aim for between 4 hours and overnight. 

3. Add Sides

Pair your proteins with:

• Jasmine or sticky rice: get a rice cooker to make your life much easier.
  
• Stir-fried or grilled vegetables (bok choy, bell peppers, mushrooms): all of these veggies are a great choice but our personal favorite is bok choy.
  
• Pickled veggies (kimchi, daikon, carrots): kimchi pairs well with BBQ, adding flavor that cuts through the umami.
  

4. Sauce & Store Separately

Store dipping sauces or glazes separately to avoid soggy meals. Add them fresh before eating.

Asian BBQ Marinade and Sauces

Chinese

Char Siu Marinade (Chinese BBQ Pork)

• Flavor: Sweet, savory, slightly sticky
• Best for: Pork shoulder, pork belly, or ribs

Soy-Garlic Marinade (Northern-style)

• Flavor: Savory, garlicky, mildly sweet
• Best for: Chicken thighs, pork chops, or tofu

Korean

Bulgogi Marinade

• Flavor: Sweet, savory, garlicky, and slightly fruity
• Best for: Ribeye, sirloin, or brisket (thinly sliced beef)

Dak Galbi Marinade

• Flavor: Spicy, smoky, rich, slightly sweet
• Best for: Boneless chicken thighs or breasts

Thai

Gai Yang Marinade

• Flavor: Savory, aromatic, slightly sweet, with lemongrass and garlic
• Best for: Chicken thighs, drumsticks, or whole spatchcocked chicken

Moo Ping Marinade

• Flavor: Sweet, smoky, and slightly garlicky
• Best for: Pork shoulder or collar, thinly sliced

Vietnamese

Thịt Nướng Marinade (Grilled Lemongrass Pork)

• Flavor: Sweet, savory, aromatic (lemongrass-forward)
• Best for: Pork shoulder, pork chops, or pork belly (sliced)

Bò Nướng Sả Marinade (Grilled Lemongrass Beef)

• Flavor: Bold, savory, lightly sweet with lemongrass heat
• Best for: Flank steak, sirloin, or beef skewers

Essential Asian BBQ Ingredients

• Soy sauce
• Sesame oil
• Rice vinegar
• Hoisin sauce
• Gochujang (Korean chili paste)
• Oyster sauce
• Fish sauce

Aromatics & Spices

• Garlic
• Ginger
• Scallions
• Chili flakes or fresh chilies
• Brown sugar or honey (for sweetness)
• Lemongrass (Vietnamese/Thai BBQ)

Key Sauces for Asian BBQ

1. Gochujang Glaze
   
   • Gochujang, honey, rice vinegar, garlic
     
2. Thai Sweet Chili Sauce
   
   • Sweet, tangy, mildly spicy
     
3. Japanese Teriyaki Sauce
   
   • Soy sauce, mirin, sugar, sake
     
4. Vietnamese Nuoc Cham
   
   • Fish sauce, lime juice, sugar, chili, garlic

Asian BBQ Meal Prep Recipes

If you have a sweet tooth then you know how difficult it is to stay on a diet, lose weight, or improve overall health with the beckoning call of sugar ever present. Sweet snacks and healthier desserts can lower your sugar consumption and improve your health. 

Sugar, for most people, isn’t bad for you unless you over consume. Which these days can be really easy to do with all of the sugary soft drinks, cakes, cookies, and candy. Sugar can cause diabetes, inflammation to be worse, weight gain, and heart disease. 

Sweets Portion Control

Breaking sweets into snack size portions can make a huge difference in managing your indulgences. You don’t have to completely quit sugar. Just portion it out more thoughtfully. Sweet snacks tend to be high in calories so be prepared to do some math if you’re counting calories. 

Look at labels, use a food scale, whatever you need to portion out about 100-150 calories for a sweet snack. The hard part may also be limiting yourself to only one or two snacks a day. It might be easier to portion out day by day or week by week knowing you only have a limited amount for that time period.

Healthier Dessert Ideas

Sweet treats don’t have to be all about the sugar either. Healthier desserts can still provide some satiation for your sweet tooth while better fitting into your meal plan. Another way to look at it, is that lower calorie sweets means you can eat more of them. So what they don’t make up for in pure satisfaction, they can make up for in volume.

Here are some healthier dessert and sweet snack options:

• Fruit-forward treats: fresh fruit skewers, chocolate-dipped berries, or baked apples with cinnamon. Fruits are high in natural sugars, which is why they’re commonly paired with desserts in the first place but they can be a great alternative to artificial candies and heavy cakes. 
• Frozen delights: homemade fruit popsicles, frozen yogurt bark with nuts and fruit, or frozen banana “ice cream.” Perfect the summer and a nice change of pace from just eating fresh fruit or a bowl of yogurt.
• Protein-based sweets: Greek yogurt parfaits with berries and granola, peanut butter protein balls, or chia seed pudding. These are definitely great for protein focused diets but can get old quickly. Try mixing it up regularly with different fruits and nutes.
• Better-for-you baked goods: oatmeal raisin cookies made with mashed banana, whole-wheat muffins, or almond flour brownies. No-sugar baking is a thing and you learn more about it in our recent article here.

Smart Swaps for Sweet Snacks and Healthier Desserts

Swap to a healthier, slightly less sweet, option for some of your favorite foods and dramatically cut down the sugar.

• Swap butter with mashed banana, avocado, or unsweetened applesauce in baked goods. We use avocado oil often as a substitute and although it doesn’t impart that same buttery flavor, it does the job for cooking.
• Use dark chocolate (70% cacao or higher) for more antioxidants. Although a little more bitter, you still get the chocolate flavor without all of the added sugar.
• Replace refined sugar with honey, maple syrup, or dates. Natural sweeteners can make a huge difference in how you approach sweetness. Look for all natural versions without added sugar.