This episode of The Junk You Should Know Show couldn’t have come at a better time. As we head into the new year, meal planning can make all the difference for those intending to start their diet transitions. Amy Vig, an amazing personal chef, shares all the secrets of meal prepping on episode 50!

Secrets of Meal Prepping with Amy Vig

Making better food choices is actually on the top of the list for so many people, however, time and lack of knowledge.

Amy Vig, founder of the blog Cooking with a Full Plate, makes a guest appearance on The Junk You Should Know Show to make your meal planning that much easier.

Here are some of the top tips from episode 50, but don’t forget to watch the full show because there’s so many actionable details!

How can you be more efficient at meal prepping? (16:34)

Tip #1 Before you even start prepping, you’ll need these 4 must-haves:

  • Large cutting board
  • Towel
  • Sharp chef’s knife
  • Bowl for catching all scraps

Tip #2 Keep everything you need nearby so you’re cutting down on unnecessary movement throughout the kitchen.

Tip #3 Clear out the sink and dishwasher prior to starting your meal prep session. 

Tip #4 Learn basic chopping skills. (Check out 20:56 mark of the show to learn some amazing cutting tips and tricks with Amy!)

Tip #5 Identify the dishes that require more time and prep and/or pre-cook those early on in the week. 

Best Tools for Meal Prepping that are Practical

  • a sharp chef’s knife
  • 1 go-to cooking pan
  • chain mail for cast-iron skillet
  • Instant Pot
  • Vitamix blender
  • salad spinner

Last Minute Thoughts About Meal Planning

Don’t make it overly complicated. Over time you’ll find recipes that you and your family will truly love. 

There’s no need to spend hours searching for new recipes once you’ve a got a good lists of faves. When you’re busy and hustling to get dinner on, those favorites will make like so much simpler.


We have treats for you! Grab them by dropping your email in the box below! 


A special thank you to The Change Cave for sponsoring The Junk You Should Know Show! The Change Cave is a 12-Module online membership program that ignites passion and inspires first steps for women over forty ready to take their wellness to the next level.   CHECK OUT THE CHANGE CAVE PROGRAM HERE Don’t forget The Junk You Should Know Show airs LIVE on WELLFITandFED’s Facebook page every Friday at noon PST. Want to catch up on the show? Check out the WELLFITandFED YouTube Channel!

How can you be more efficient in meal prepping? Check out ep. 50 of The Junk You Should Know Show #mealprepping #mealprep #paleo #keto